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2003/11/25, 11:42 AM
And tell me what you think?
I have a bowflex and I am just wondering if I am doing this right or not. I was looking at the exercise programs this site suggests and it is SO different from what I have been doing. It’s not that I am not getting results. My arms and legs are very muscular and strong. Just that I am not really slimming down the rest of my body as fast as I would like.
I have been trying to work out every day. I do the bowflex on one day and cardio on the other. Right now my cardio consists of an exercise bike and running in place for 20 min. I try to go like crazy to keep my heart rate up but I guess I don’t know for sure what my target rate should be. Do any of you know where there is a calculator for this? I also try to do 100 crunches on these days.
Ok, so back to the bowflex.
All of these are done with 35lbs on each side so a total of 70 lbs
Bench Press - 1 set of 12-16 slow reps
Resisted Ab Crunch (same weight or sometimes 5 lbs more on each) - 2 sets of 12 slow reps
Bicep Curl- 1 set of 12 slow reps on each arm
Cross Lat Rows - 1 set of 12 slow reps
Then I lay down on the bench and do this one (sorry cant remember the name, but anyway it works the shoulders) – 1 set of 12 slow reps
Next sets are done with 50 lbs per side so a total of 100 lbs
Seated Lat Row – 1 set of 12 slow reps
Some lower back exercise (again sorry, the name ??? lower lumbar something???) – 1 set of 12 slow reps
THEN I do my legs at 100 lbs per side for a total of 200.
Leg Press – 2 slow set of 12 reps
Leg Curl – 1 slow set of 12 reps (more if I am still up for it)
After I am done I put the bench up and do leg lifts on the floor (2 sets of 12)
I think this is a circuit training type setup? I had really slacked off this summer and didn’t work out much but now that I am back to doing it I am tightening up very quickly just not loosing any weight or loosing much fat. I just want to make sure this is a OK plan to work from or if I need to make some changes to get the best results. I am more for the getting toned and fat burning than anything. To be honest I am not big on watching my diet, I would rather exercise and get to eat what I want (which other than drinking soda isn’t terrible, but yes I know that soda is way more than enough crap than I should be consuming). I would also LOVE to have access to a treadmill again so I could run. But that isn’t to be.
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2003/11/25, 11:44 AM
Woops that leg curl is 45 lbs NOT 100 per side. So a total of 90 lbs. Sorry about that.
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2003/11/25, 12:52 PM
This is probably NOT what you want to hear but your problem may be your diet. You really need to have your diet straight in order to see continued progress. Sounds as if you are getting a good workout. How long have you been following this routine? You may be due for a change. You may want to add another set to each exercise and/or increase your weight. Change the order slightly. I've never heard of working out and eating what you like. Have you tried the rowing feature on the BF for cardio? 225-age=max. heart rate. Multiply max heart by whatever % you need, usually 60%-80%.
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2003/11/25, 05:33 PM
I know, not the best plan with the diet. It’s just that the one thing that makes me happy in the morning is soda ;). It’s a terrible habit I know, but it’s like any other bad habit, hard to let go of. I think I am just in denial and doing whatever it takes to keep my fix LOL.
Well the bowflex I have had since last January. I dropped about 20 lbs, went from a 10 to a 6 and lost a lot of inches. I used to just do it 3 times a week. Then this summer I slacked off to 1 or 2 so about August I picked it up to 3-4 times a week and then the last 3 weeks I added in the cardio so now do something every day. I do have a hard time believing that the weights are accurate. That sounds like so much weight to me. Granted I haven’t been to an actual gym to test it out but when I did used to go I could barely bench 30-35 and now I am doing 70??? Granted I have definite biceps when I flex, it’s rather impressive, but 70???? LOL
I know my mom is doing pretty much the same routine and IS on a very strict diet and is stuck at the same weight too. She isn’t getting in all that cardio though. I was just getting worried that wasn’t the best thing to follow. That I may need to mix it up and either do more of the same exercise or add in extra ones.
Thanks for your ideas though!
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2003/11/25, 11:13 PM
A FELLOW IOWAN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!WELCOME TO FT!!!
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If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
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