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2005/04/05, 02:18 PM
G'day all, I've been working with wieghts for about a year now and feel I've finally developed pretty good form and a basic understanding of weight training. I have typically done a 2 day split upp/lower and have definetly toned up-decreased size and %BF. I also do cardio 2-4X per week (usually 1 HIIT/wk). I see a PT every 6-8wks to change up my program a bit and insure good form and that's worked well for me.
The one area that frustrates me is that I am really struggling to loose that last 10-15lbs which is primarly around my mid section and thighs. I know, I know, it's all in the diet, but I've really transformed my diet, based on what's been posted here and although there is always room for improvement, I'm pretty good (6-7 small meals/day, high prot / low fat / complex carbs etc). Weekends are somewhat of a challenge, but hey you got to have some fun and I don't go too overboard.
Now...the main reason for my post...My trainer is now suggesting to go to a full body workout 3X a week with high reps lower weight to try and get rid of the last 10-15lbs. I'm doing primarily compound exercises-lunges, squats, lying chest press, one arm bent over row (sorry, kind of made up a name for that one:)) 3 sets 30 reps each-1min. rest between. I feel like it's more of a circuit type training, certainly worked up a sweat!
I'm going to give it a try for 6 weeks and see if I get any results, but I'm just curious if anyone has an opinion on doing this type of routine to burn fat. I believe what has happened in my case is that I've done a great job at building up muscle, but there is still some excess fat to get rid of. As someone who used to do primarily cardio, I think it is harder for me to burn fat with cardio because my body is pretty used to it, even when I change things up with HIIT, spinning, running etc. It will be interesting to see if this works for me.
Again any comments/suggestions appreciated :big_smile:!
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2005/04/05, 02:50 PM
any change that gives a good result is good enough.. give it a try and lets see what happens in few weeks time... keep us posted with the results...gl
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A life worth living is a life lived with honor and dignity..bow to no moral and bowed by none.. THATS ME
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2005/04/05, 03:27 PM
I would also suggest to give the carbs a tweak. Are you eating carbs in the evening?
As for those high reps with low weights, you will see results, but 30 reps would be overkill. Check for results after the 2nd week. Good luck.
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/04/05, 03:48 PM
caravan, when you ask about eating carbs in the evening, I assume you'd suggest no carbs. If I do have a late night snack it is usually oatmeal/skm milk and berries or cottage cheese and berries. I don't have a late night snack often. When I say late night, I mean around 8-9pm, at my age that's a late night!! Kind of sad really...
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2005/04/05, 04:03 PM
Nah, not sad, (excuse to rest and recover).....
Don't have the oatmeal at night, and perhaps cut back on about 150 calories /day. That works out to 1050/week. You can do that buy less food and add in some cardio time.
Those last pounds are the hardest to kill off.
Hope this helps.
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/04/05, 04:41 PM
Thanks for the advice. I'll try cutting the oatmeal and late night snacks in general. I've also considered cutting my afternoon protien bar since it does pack 205 calories, but it's my treat now and I don't want to part with it, plus I need the protien. I may look into a lower calorie version if I can find one I enjoy as much as the Zone bars(any suggestions?)
I plan to take some measurements this week, so I'll have something to track in another 4 weeks. I'll post my results (if succesful:)) If not, I'll probably be back with some other question regarding my next effort to lose the last 10lbs.lol I've given myself until my birthday in June, so I still have 3months--you'd think 10lb would be easy, but I've been trying for at least 3 months now-errrg!!
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2005/04/05, 04:51 PM
Guiness? Chicken wings? HAHAHA.....
If the bar is just for a treat try just having 1/2 of it each day. I'm really not a big bar user, because of all the processed ingredients, so a recomondation isn't fair.
You really can burn that 10 lbs in 12 weeks.
What are you consuming for fats?
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/04/05, 05:00 PM
What am I consuming for fats? what do you think chicken wings are-lol. Actually, I do try and watch my fats, so most of it would be coming from low fat sources i.e. cottage cheese, lf milk, whole wheat tortillas, whole egg substitute, tuna, chicken etc. My protien bar is probably the highest fat item I eat and I definetly consume more fat on the weekends--damn those chicken wings--but I'm getting better (guiness is a light beer:)--ahh I can justify just about anything. Eating 1/2 a bar is a good one, but to be honest, I've tried, but just can't seem to resist the other half. Maybe I'll try only bringing 1/2 to work...hmm good idea!!
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2005/04/05, 05:07 PM
If you eat half the bar, your dumping alot of caories.
I still haven't discovered Guiness LIGHT in my neck of the woods!
Hope I helped you break a barrier.
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/04/05, 07:55 PM
high reps are not necessary... just keep cutting rest time....if you are up to it....do one giant full body set with no rest.....circuit training to the limit in other words.....rest couple minutes and repeat....if you're brave then do the all the cycles without rest.....while pushing yourself in the exercises...the 'normal' reps will be just as effective...
...just be sure to sip water throughout.....
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2005/04/05, 08:38 PM
Let your diet do the work. Decreasing weights results in exactly what you don't want, muscle loss. Very old school thought process that will have disastrous results.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/04/05, 09:44 PM
I totaly agree with bb1fit.
A popular missconception is that if you do higher reps you are using more energy thus burning more cals and hence lose more fat....What a lot of people don't realise is that by doing higher reps you are giving your cardiovascular system to take over energy consumption, ie you are switching to aerobic respiration to complete your set. Aerobic respiration is a system we have evolved to use oxygen for creation of ATP hence conserving stored energy. Lifting heavy for short periods is the most un ecinomical way for the body to oporate and as such creates higher energy loss and is far more desirable for losing fat weight.
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2005/04/06, 11:23 AM
OK, I understand what your saying bb1 / ironmonga, but I don't think I'm dropping the weight down drastically because I am doing a different lifting routine and am therfore "starting over" with the weight. I will be adding wt to my lunges/squats next week and I'm doing more chest/back work with free weights which is also new for me--was using machines. I'm just keeping the weight low enough to be able to finish the high reps. Based on your vast experience, I know your right about diet being key, but its so much easier to focus on the exercise!!
I'm going to give it a go for a few weeks, just for a change. I will work harder on the diet as well!
Thanks for the feedback all
BTW caravan--Guinness is actually a light beer at 3.8% alcohol, hard to believe, but true-also packs the most nutrients! I enjoyed a fine Guinness in Montreal last week:big_smile:! (now if I could just learn to order a 1/2 pint!)
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