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2006/02/20, 03:30 PM
Hi everyone. I'm new here, and first have to say that this site is WONDERFUL! It is EXACTLY what I need. I've filled out my profile, so feel free to take a look to learn more about me. Ok, here's my question/situation:
I am 28yr old, 5'5" and 158lbs on a small frame. I joined a gym in October and have been doing the elliptical machine 3 times a week. I've lost 14 lbs, which I'm very proud of, but now I'm ready to step up my workout, and after reading on this site I realize I need to add weights to my routine.
My goal is to reach 135lbs (lose 23lbs) by mid May 23. To reach this goal I need to lose 1 3/4lbs per week for the 13 weeks. I want to see a reduction in weight on the scale, as well as some firming of my muscles.
My current plan (after reading several messages posted here is to got to the gym 4 times a week, and do 2 days of all-over weight training, and 2 days of cardio. I am also going to try to do some free weights and exercise (cardio) videos at home on the days I don't go to the gym. My plan was to basically alternate cardio and weight training every day that I work out. An example week will be:
Sunday - Rest
Monday - Weights at the gym
Tuesday - Cardio at the gym
Wednesday - Weights at home
Thursday - Cardio at the gym
Friday - Weights at the gym
Saturday - Cardio at home
I will be on a higher protein/lower carb diet with lots of lean meats, fruits, veggies, and dairy products.
I would REALLY appreciate some practical advice/opinons about this routine and my goals. Is it possible to lose 23 lbs in 13 weeks with this routine? If not, what adjustments should I make in order to reach my specific goal? Thanks so much, and I look forward to reading your replies! Have a good day. :big_smile:
Christy
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2006/02/20, 06:40 PM
Every time you lift weights pick 2-3 big lifts and do them. You should never find yourself doing kickbacks or curls...it's an outright a waste of time. For the first few months try:
Deep Squats 3 sets of 10 reps with 45 sec rest
Dips 3 sets of 10 reps with 45 sec rest
Chin Ups(or Cable Pulldowns) 3 sets of 10 reps with 45 sec rest
Bench Press 3 sets of 10 reps with 45 sec rest
Rows 3 sets of 10 reps with 45 sec rest
Shrugs 3 sets of 10 reps with 45 sec rest
Hyperextensions/Glute-Ham 3 sets of 10 reps with 45 sec rest
Military/Shoulder Presses 3 sets of 10 reps with 45 sec rest
Stiff Legged Deadlifts 3 sets of 10 reps with 45 sec rest
Try to drink a protein shake after lifting weights or eat something within half hour (simple carbs like weight rice/pasta with chicken breast/turkey/fish...you want nutrients asap to your muscles so right after lifting weights ... so skip on fibrous veggies or carbs at this time)to capitalize on your work in the gym.
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2006/02/25, 07:09 PM
Menace,
Thanks for your reply. Taking what you have written and what a trainer at they gym suggested, hopefully I have a good routine going. I know my body is feeling it! Is a protein bar good for after workouts? The have Abb Steel bars at the gym with 16 grams of protein. They have 260 calories. Thanks a lot!
Christy
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2006/02/25, 07:58 PM
I can't see one of those things being digested quickly. I would prefer you to get a pwo carb and protein shake after your workout, but I guess a bar is better than nothing.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/25, 10:16 PM
Thanks wrestler! I appreciate the tip! I sure didn't know it matters how quickly it's digested. Perhaps I'll look into the shakes. :)
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2006/02/27, 08:12 PM
Hey There,
I'm thinking about using this routine for myself. My only issue is, I need exercises for lifing weights at home with dumbells. Could you please help me with some different exercises I can do at home?
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2006/02/27, 09:06 PM
Instead of barbell squats, do deep dumbbell front squats.
Instead of barbell bench press, do dumbbell bench press.
etc...
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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