|
2008/01/07, 08:09 AM
I am 29 yrs old 5'8" and 188lbs. I am starting the gym today. this year is my year. My husband and I have decided no more babies...my youngest just turned 1. I am ready to start my life change but really just don't know how. My goal is to go to the gym 3 - 4 times a week. I plan on changing my diet also. Any suggestions there would help to..Do i do weight watchers, just set a calorie goal(is 1500/day o.k.)? I need someone to tell me what to do there to lose weight.
I would love to be 160, but would be happy to see 170 again.
Do I do cardio everyday, circuit training, free weights...etc... Any advice would be great. I start today at 4:30 p.m.
I am a stay at home mom so I don't get out much during the days. I need this time at the gym to make a difference. I am in a wedding June 21st and would love for people to be in aww when they see the new me. I have 6 months to see great results. PLEASE HELP!!!
|
|
|
|
2008/01/07, 10:43 AM
1500-1700 calories a day should be fine for you to lose weight. Have you received a fitness plan from this sight? Anyway, I like to split my cardio and resistance days up during the week. Usually cardio on my off days from the gym. If you can't manage this, than probably do your cardio before the weight training on your gym days. Such as 25 minutes of cardio, then your lifting. Circuits can be really boring, so try breaking the muscle groups up into different days. This'll give them time to heal up properly in between workouts.
Make sure that you get a clean, healthy diet going, as this will be a determining factor in your quest for weight loss. Fat loss comes when the body takes in less calories than it needs to sustain itself during the day. If you stick with your diet, and work hard in the gym you will get results. You are on the right track with calorie counting, just keep portion sizes in mind as well.
Don't get discouraged if you don't see immediate results. It took time to put that weight on, it'll take time to get rid of it.
|
|
2008/01/07, 11:49 AM
Cardio before lifting, huh? I guess i would do it the other way around - use your energy for lifting - big movements. Do your cardio after and on alternate days.
Look up HIIT on Fit Buddy at the bottom of the crseen and pick a 15-17 minutes HIIT routine for the days you do cardio after lifting. On alternate days do a loittle longer, moderate intensity cardio workout. I like to do 15 minutes on the elliptical, followed by 15 minutes on the treadmill, and sometimes 15 minutes on the bike. I play with different programs and intensities.
As a beginner you can do either a total body routine or do an upper body day and a lower body day - splitting it up further than that at this point won't be as beneficial for you as it would for a more advanced lifter.
Here is a good way to start - superset upper body and lower body exercises - your routine would look like this:
warm-up in general on the treadmill or elliptical for 5-10 minutes
push-ups - whatever style you can manage - 8-12 reps go immediately after the first set to
squats dumbbells or med ball 12-15 reps repeat for a total of 3 sets each, alternating.
Assisted pull-ups or seated cable row 8-12 reps go on immediately to
walking lunges 12-15 per leg
repeat for 3 sets total each, alternating
Shoulder presses 8-12 reps immediately to
bicycle crunches 12-15 reps
again, 3 sets each, alternating.
That workout hits every muscle group and is a good routine for 5-6 weeks, when you may want to add in more exercises or change the exercises. Challenge your muscles, incraese the weights when you can do 12 reps easily with them. You can hold a medicine ball or dumbbells for the walking lunges.
Do this routine 2 times a week for 3 weeks, then add a 3rd time for 2-3 weeks. So Monday/Thursday or Tuesday/Saturday for 2 weeks, then M/W/F or Tues/Th/Sat.
Check out the thread called WSSC Challenge food - I will bump it so it surfaces, it is a good, easy fat loss plan that I found worked well and I didn't feel deprived.
--------------
Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
|
|
2008/01/07, 11:51 AM
Sorry - the thread is WSSC Food Plan. it is in this forum.
|
|
2008/01/07, 02:00 PM
============
Quoting from ladyjh578:
My goal is to go to the gym 3 - 4 times a week.
=============
My goal would be to PICK those 3-4 days and keep them consistent. This will make a big change in how consistent most people are.
--------------
SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
|
|
2008/01/07, 02:01 PM
============
Quoting from returnofplex:
If you can't manage this, than probably do your cardio before the weight training on your gym days. Such as 25 minutes of cardio, then your lifting.
=============
Why?
--------------
SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
|
|
2008/01/07, 02:02 PM
That should say my ADVICE would be to pick which days you are going.
--------------
SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
|
|
2008/01/07, 04:01 PM
From a woman's perspective, i would have to agree with asimmer on this one. Cardio after weight training has been more beneficial to me. Try the FREE Fitness Program they provide to you on here. Just click on the "Fitness Programs" at the top to get started.
Good Luck!
--------------
Bettia
Life is all about timing... the unreachable becomes reachable, the unavailable become available, the unattainable... attainable. Have the patience, wait it out It is all about timing.
-Stacey Chapman
|
|
2008/01/08, 11:05 AM
Most people are usually worn out after a good strength training session, especially a lower body routine. It's been my experience that people are much less likely to want to do the stair climber, or jog on a treadmill after a good hard workout. This is just my opinion based off of what I've seen. If she is splitting her workouts over 3-4 days, than that makes the strength training sessions a bit shorter. If you get the cardio out of the way first, then it's easier to give an all out effort at the end of your session. This is surmising that you don't kill yourself on the cardio portion first, Or that she is not training to be a strength athlete.
Again, this is just my experience. I still prefer my cardio on the off days. Ultimately it boils down to finding what works for you!
|
|
2008/01/08, 06:31 PM
While you might have reached muscular fatigue, your glycogen levels will still be high after the weight training, so there is no reason you can't still do cardio afterwards. In fact, since the weight training will burn some of your glycogen stores and get you utilizing fat stores, you could see it as getting a head start on the cardio. Studies have shown that exercise post oxygen consumption (EPOC) is highest following this prescription, and it is EPOC that shows how many calories we burn AFTER working out, which is when it counts.
However, doing it the other way around would kill your lifting without showing any significant benefit in the cardio portion of the routine. System fatigue has much more of an affect on muscular performance than muscular fatigue has on cardiovascular performance.
Besides, you should probably do what you are going to get better results from, and in most cases, the lifting trumps the cardio in order of importance.
============
Quoting from returnofplex:
Most people are usually worn out after a good strength training session, especially a lower body routine. It's been my experience that people are much less likely to want to do the stair climber, or jog on a treadmill after a good hard workout. This is just my opinion based off of what I've seen. If she is splitting her workouts over 3-4 days, than that makes the strength training sessions a bit shorter. If you get the cardio out of the way first, then it's easier to give an all out effort at the end of your session. This is surmising that you don't kill yourself on the cardio portion first, Or that she is not training to be a strength athlete.
Again, this is just my experience. I still prefer my cardio on the off days. Ultimately it boils down to finding what works for you!
=============
--------------
SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
|
