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2002/09/10, 08:51 PM
I am posting this to help out other women, guys can try too! :)
For the more experienced people, comments and suggestions are appreciated.
Weight routine:
4 Sets
Reps 20, 15 , 12, 8
This is what I did at the gym for back last week.
Ex: Lat pulldown
20 reps at 25
15 reps at 50
12 reps at 62.5
8 reps
1 at 83.5
5 at 75
2 at 62.5
I was told to go to failure so as you can see from the above I failed (good thing) at 1 for 83.5 could not get 2 so I dropped it down to 75 failed again after 5 and dropped it down to 62.5.
I do this for every exercise.
For the cardio I cross train.
I use the eliptical, bicycle, stairstepper and treadmill.
Eliptical (like the ski machine) 20 min is the max time at the gym I go to.
warm-up 2 minutes level 7
1 min @8, 9, 10, 11, 12, 13, 14, 13, 12, 11
level 10 for 6 min
down to level 8 for 2 min.
Burns a heck of a lot more calories then staying at level 7 for 20 min.
This has increased my VO2 and I had to run a 1.5 mile again and in two weeks knocked off 20 sec from my run time.
As far as increasing the calories, for one I was so hungry so I ate making sure it was proteins and a low carb like green beans.
I am on a ship(Navy) in the yards and been switching back and forth from a desk job to manual labor. Plus I am up and down those stairs all day long. Ohhhh it hurts the day after leg day. :) LOL
I also have two very active toddlers at home who love it when I turn on the music and dance for the whole CD.
The drastic increase in calories was due to increasing the cardio, tempo at work varying and fun time with the children.
Using the calipers I also found out that I have more LBM then I originally thought. Lumina posted a great article on finding out your caloric intake.
In a nutshell, Intensity, activity and proper form. As philia said you will not get big and bulky. You will have beautiful muscles. :)
Please do not follow what I do to a T. If you cannot start out at level 7 start at 5 and so forth.
Also the weight too. I had to build up to that level. Besides we are all different. It does not matter as long as you are lifting and doing cardio, you will be pleased with your results.
Good luck and let me know how you do and what your results were like. Freetrainers has the same weight routine. I do use the machines. I will let you know what my results were in 6 weeks. :)
:) Melissa
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Attitudes are contagious, is yours worth catching?
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2002/09/10, 11:44 PM
Melissa, I didn't know you were in the Navy. My first boyfriend is in the Navy, as well as his girlfriend. His ship is usually stationed in California, but now he is on his way to the Middle East (or he might be there already). Don't suppose you guys are on the same ship? (His name is Loaman)
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2002/09/11, 02:02 PM
Thanks Melissa, I always like hearing about other's routines and intakes. One of these dang days I will get my own together and be happy with it! I feel as if I am still struggling to find my ground. Thanks again.
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'Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain.' - Anonymous
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2002/09/12, 07:29 PM
Hey lumina, I am on the east coast. sorry do not know him. By the way how are you feeling, no ill effects from your wisdoms?
metraa,
glad to be of help. I think what also might have happened is that I boosted my metabolism by gaining muscle and losing the fat.
Before I thought I had difficulty losing fat. I inputed my weight for freetrainers and I was like no way can I lose weight on that many calories.
Just inputed using the fast and difficulty well here are the numbers.
difficulty losing fat: 2211 cals
ease of losing fat: 2580 cals
so the 2000-2200 cals doesn't seem to be unrealistic for now.
I have been eating 5-6x a day for about 3 months. 1 gallon of water daily. Sometimes more.
I also noticed these past couple of weeks, sleeping better, not um grouchy, more energetic and not hungry.
I know that philia has mentioned several times about HIIT, not sure if that is what I am doing. Also intruder mentioned something about weight lifting and the HIIT will not only burn calories at the moment but also for several hours later.
Talk to you all soon.
:) Melissa
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Attitudes are contagious, is yours worth catching?
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2002/09/12, 08:01 PM
Melissa, glad you're doing well. One of my teeth has been loose since I got my wisdom teeth removed, I dunno if that's normal or not.
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2002/09/13, 03:37 PM
Thanks mandre,
I hope I'm not beating a dead horse but Ft has my cals at about 1970 which is so much higher than other places that advise 1400-1500. I think I get too hungry on the lower numbers and then overeat. I try to get in 2 days of HIIT and 2 days of endurance w/ 3-4 days of Weights. I'm going on a cruise w/ a bunch of girls and I sure would like to be down about 8 pounds. The cruise is in 2 months. Anyway, thanks for your input and advice. I just love this community!
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