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2003/04/29, 06:45 PM
Hi all,
Just wondering if you guys could give me some feedback on my training program please? I've spent the past nine weeks doing the following...
1x arms and 1x legs weight training per week, three sets with high reps and increasingly heavier weights. e.g. triceps 15 x 20kg, 15 x 25kg, 15 x 25kg. I'm very gradually making improvements with what I feel I can comfortably lift.
4x cardio sessions a week. This typically is interval training on the jogger. 1 minute at 5.5kph followed by 3 minutes at 9kph for twenty one minutes, says I'm burning 260 calories on the display and I'm pretty beat and red in the face afterwards! Then ten minutes rowing (at maximum level) which is about 1600 metres.
I walk for an hour every day with my dog but other than that I work in a pretty sedentry job.
As for diet it's absolutely saintly (I have a stomach disorder so I have to eat really healthy or my dietician tells me off!) - lean grilled meat or steamed fish with brown rice or noodles. I have three or four portions of fruit / veg a day (my stomach won't tollerate any more!) No chocolate or sweet things whatsoever, no dairy products, bread or pasta, no alcohol either. I eat rice pudding (water, pudding rice and a teaspoon of maple syrup), rice cereal (with rice milk) and rice cakes as my snack foods. My calorie intake averages at about 1350 a day.
Okay so now my woes (!) I have about ten extra pounds to lose to reach the ideal weight for my height and I thought cardio was the way to go but after losing 6lb in the first month it's all stalled. I know I must be gaining some muscle mass from weight training but there's no change in the fit of my clothes either. Anyone know where I'm going wrong? Another concern of mine is over training my legs. I seem to carry all my excess weight on my thighs and I don't want them getting any bigger! I like my cardio sessions on the jogger but I'm worried about making my thighs even wider!!!
Anyone got any suggestions? I'm thinking of shaking up my weight training this week, going for heavier weights but lower reps, today for example on my triceps I did 12 x 25kg, 10 x 30kg then 8 x 35kg.
Thanks in advance!
;o)
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2003/04/29, 06:50 PM
Please tell us your gender, age, height and weight. That will help. Sounds like you may have hit a plateau. You may want to change things up a bit. Your body may just have adapted to your daily/weekly routine, so you may want to add some variety.
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**_Robert_**
Pain is temporary; glory is forever!
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2003/04/29, 06:55 PM
Ooops! And there I was thinking I'd bombarded you with too much info!
I'm female, 21, 5'3" and 130lb. My body fat was measured (with calipers at my dietician's office) at 28% but that was a few weeks ago, after the 6lb initial weight loss though. Does that make sense? So my body fat is probably less than that now.
;o)
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2003/04/29, 07:01 PM
The initial weight loss is probably mostly water. Cardio should not increase your leg size...although resistance training would do that. Your cardio (regular) sessions should last about 30-45 minutes, unless you do HIIT cardio, which should last about 20.
Like I said before, mix things up a little and try to keep the cardio sessions above. You may also want to increase the number of days you do resistance training (doesn't mention that above).
Good luck!
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**_Robert_**
Pain is temporary; glory is forever!
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2003/04/29, 07:04 PM
Erm, sorry to sound like an absolute beginner (I just don't chat to the people at my gym to know the terms! - I prefer my minidisc player!) but what do you mean by resistance training?
;o)
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2003/04/29, 09:56 PM
resistance training refers to weight lifting. And don't be sorry, we all have to start somewhere.
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2003/05/01, 08:09 AM
Hi,
I'm proud to announce that my stall is finally over! I dropped 2lb this week! But better than that (!) I went to put on a pair of trousers I bought about six weeks ago and they were all saggy round the bum! Woo hoo! You can keep the pounds - size loss is better! I guess I never noticed cos it's behind me! I couldn't get over how big the trousers looked on me!
Thanks for the feedback on the "big thighs" issue! I am doing my best to follow Bill Philip's BFL program so I think I'm going to keep my leg resistance work at the same level as it is now, not try and go for any heavier weights and see where that takes me.
I am gonna keep my cardio the same though - interval training on the jogger then rowing. But on the weights days I feel like I should do some warm up cardio for my muscles even though the BFL book says not to bother. Any thoughts on this? I walk to my gym (10 min) but is that a decent warm up for when I'm doing my arm weights session?
Thanks,
;o)
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2003/05/01, 10:11 AM
Great story PoorlyTum! Inspiration to us all!
The trainers I had always recommended a 15 minute warm up and 15 minute cool down with cardio. I dont always do this, but I dont think there is a problem with doing it at all. If you make your walk a brisk one, I am sure that will suffice!
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