|
2007/07/16, 02:41 PM
I joined a gym in February of this year and worked my way into getting back into a routine of exercising.I started out 3 days a week for one hr then four days then 5 and then increased the time to 1 hr and half.
For the last 12 weeks I have been going to the gym 6 days a week and working out for 1 1/2 hrs.A few weeks ago I increased the intensity and the time to 1 hr. 45 min.
My normal routine is this:
Elliptical for one hr 5 min. During this time I go 5.40 - 5.60 miles mostly staying around 5.40.
Monday, Wednesday and Friday I do leg weights on the machines.I limit the leg weights to 40 pounds except on the manual leg lift and I add 50 pounds of weights to the bar and someone told me the bar was 25 pounds.
Leg curls I do 4 sets of 20 set at 40 pounds.
Mostly the weights at 40 pounds and reps are 3 sets of 20 on the legs.
Tuesday and Thursday I do the elliptical for one hr 5 min same as above.
I do arms and back on the machines.The arms I limit weight to 30 pounds some are set at 20 pounds and I do 2 sets of 20 each and some 3 sets.
I do the ab machine set at 50 pounds and I do 2 sets of 20.
I then do sit ups and do 75-100.
Saturday same with the elliptical as above.
I do the abs as above.
Basically cardios 6 days a week as I am trying to loose some fat, legs are 3 days with the weight machines, arms and back are 2 days, abs vary 2 - 3 days a week.
3 Weeks ago I started watching my calorie intake writing everything down so I could keep track of my daily intake.
I limit myself to 1500 calories a day hoping that I can loose a pound a week on that and a pound a week on exercising or thats my goal at this time.
I am 46 yr old female who is trying to get back into shape after not exercising for quite some time. I quit smoking in February of this year so thats actually why I started going to the gym to have an outlet.
My body feels more toned and I know I have more muscle than I had in January but my clothes are to tight and I figure I must be doing something wrong.
I need to have them gym reevaluate my BMI before they told me I was a skinny fat to much body fat for what I weighed at that time.
Any advice would be great. I want to tone up, loose fat, and loose the 10 pounds that I have gained since working out.
Thanks,
Sonya
|
|
|
|
2007/07/17, 10:18 AM
ok i need to lose my top and bottom belly but im lazy whene it comes to exercizing, but i like to walk need help...
|
|
2007/07/17, 10:40 AM
It's not your workout. Its probably your diet. You said you started to work out as an outlet from smoking. What did you replace your habit with? Food? Soda? WATER? Cutting out sweets and white carbs will do wonders for your body comp.
|
|
2007/07/17, 02:15 PM
Well before when I smoked I was a big time meal skipper eating 2 times a day at most never hungry and only ate when I was hungry.
Since quitting smoking the gym was done for my outlet that an chewing trident gum.
I drink ice tea with sweet n low I dont drink any soft drinks I try to get in 8 glasses of water a day but average 5.I have a occasional glass of juice or crystal light to have something different to drink.
If I have any sweets now its a 90 calorie granola bar or a carmel rice cake I truly watch what I eat and I feel like I am spinning my wheels here.
I realize going from not eating right to spreading out 5 meals a day is more calories and I do realize smoking used up some calories but theres no way it could have used up what I am burning in exercise.
I cook potatoes here one time a week rice one time a week I dont eat bread I eat these whole wheat tortillia wraps that have 80 calories and 14 grams of fiber 4 grams of carbs. I mostly have like chicken wraps with those for lunch.
I have changed my gym routine many times now the latest one about 3 weeks ago was when I started doing the elliptical 6 days for 1 hr 5 min.
Sonya
|
