|
2005/02/01, 03:27 PM
Hi,
I was put in a wheelchair and I gained a lot of weight 6 months ago (40lbs). 2 months ago I started *really* training hard aswell as keeping my carloric intake at or below 1200 cals per day. I know weight loss slows but I really want to lose this last 20 lbs in the next 2 months. I would really appreciate any tips and advice :)
|
|
|
|
2005/02/01, 10:04 PM
First off , diets with 1200 or below are unhealthy/dangerous...at these levels you're very likely not getting proper nutrients....you're also losing way too much muscle...best way is to do a steady weight loss..cutting back by 100-300 calories....then after your progress slows...decrease by another 100-300 calories....etc until you achieve your result...
Start doing 45-60 minutes of cardio 3-4 times a week at 65-70% of your target heart rate for maximum fat burning
(220-age)*0.65(or 0.70)=apprx target heart rate
|
|
2005/02/02, 10:08 AM
thanks :)
Also a question about weight training. I am recovering from surgery so on my lrg so I can only work my quads and hamstringd but I did legs,abs,triceps on sunday. I am trying to weight train 3X a week. Today I go back and I was thinking chest,back and biceps. Is it ok to do chest and back on the same day? Also I get my cardio in 3X a week for 30-45 mins, is that not enough? thanks for the tips :)
|
|
2005/02/02, 10:19 AM
your cardio is fine jsut make sure to be in your target heart rate for majority of that time
I am unclear what you meant by recovering from surgery....
you had surgery on your legs and can't work out with them?
You can train chest/back on same day as a beginners however once you progress....you'll find it more difficult to combine these two bodyparts...you'll discover that you'll need a lot of strength for deadlifts and other back exercises as well as bench...to make good gains...but starting out/coming back from injury it might be ok for a while...especially if you're low on time..
If you want you can even do full body circuit 2-3 times a week if you're low on time or need to change things up...
You would be using compound exercises and hitting all major body parts....with a total of about of 10-12 exercises for 1-2 working sets...
|
|
2005/02/02, 12:58 PM
I had a rod placed in my leg and it moved so they had to replace it. I can still work my legs except doc said not to use the abudtcutor or adductor machines yet. Also another question. I have fake boobs and I was told that if I do chest exercises it's going to push them out or affect theit shape badly. Does anyone know about this? thanks :)
shana
|
