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2004/01/05, 09:40 PM
Hey all. THis is my first post. I'm starting an exercise routine at three days a week. I'm 35 years old, 240lbs, and 5' 10". I need to lose weight and tone up. Specifically, I'd like to focus on my chest, abs, butt and thighs. (No bulk!)
I teach at a local high school and my schedule/my family's schedule only allow for workouts in the early morning. M/W/F I'm at the gym at 6 am. I have 35 minutes to get all the workout done... Today I did 12 minutes cardio (bike) and then did the inclined bench press 15 reps three times at 60 pounds, then bicep curls on a machine 15 reps three times at 40 pounds. Then it was off to the shower and out the door. TO be honest it was a complete guess as to what to do and when. I signed up for an "myFT personal exercise program" but there's no way I can get all of what's listed in that done in 35 minutes!
Here are my questions. If I focus on a different major muscle group each workout (today it was chest, shoulders, biceps), and include cardio for at least 10-15 minutes each time, how would you spend the other 20-25 each time? What groups would you suggest focusing on, and how would you exercise them? I realize that I indicated earlier what I want to tone up, but I don't know of specific exercises that will maximize my workout (and keep me within those 35 minutes!). If you can, please be specific, as I am an idiot and not familair with free or mechanical weights...
I do crunches on tuesdays/thursdays and lots of stretching, but M/W/F will be my gym days.
Also, should I start lighter and increase weight with reps? The opposite?
As for my diet, I've reduced fat, carbs (sugars), and portions in general. I'm eating more healthy snacks/light meals throughout the day, and I try to avoid carbs after 3pm. (The last was advice I got from Mr. Indiana 1997. At least I think it was 1997...))
Thanks in advance for any suggestions you could give me. They are truly appreciated...
DL
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2004/01/06, 09:40 AM
DW..
I am only responding to your question as I had similar goals to yours ten months ago and I need to warn you up front that I am an amatuer to this whole fitness gig, however with less of a restriction on excersize time during the week.
Having lost 56 pounds and reshaped my body over the period you might benefit from my routine.
I focussed on cardio, initially I just wanted te get through twenty minutes of activity with my heart pounding. This for the first three or so weeks was limited to walking on the treadmill. As I progressed I was able to alternate the walks with jogs and eventually jogs and runs, which is where I am at now and can run 6 miles in 45 minutes. Anyhow the gains will come just watch what your body allows and wants.
I worked the weights as well, however was less tenacious in my approach as I really didn't want to bulk up. Many on the boards will tell you that putting on muscle is actually quite difficult, but at that point I was ignorant too. I submitted my parameters to FT and then worked the program as best I could given some time restraints. In some cases if it called for three abdominal excersizes and time was an issue I'd cut back to one etc. The FT programs fdo split up the body parts so I found focussing on each to be quite easy and yes I have had results doing so.
Lastly and it has been a real bitch...I go to the gym at five so I can get in at least an hours excersize. I have got used to it and find that the quiet house first thing in the morning is just great...it's like I'm stealing some time out of the day!
Good luck
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2004/01/06, 11:39 AM
Thanks, Nerraw. We seem to be dealing with similar goals, but different schedules... COngrats on your weight loss 56 pounds in 10 months? I'll take it! I appreciate you taking the time to reply.
DW
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Quoting from nerraw:
DW..
I am only responding to your question as I had similar goals to yours ten months ago and I need to warn you up front that I am an amatuer to this whole fitness gig, however with less of a restriction on excersize time during the week.
Having lost 56 pounds and reshaped my body over the period you might benefit from my routine.
I focussed on cardio, initially I just wanted te get through twenty minutes of activity with my heart pounding. This for the first three or so weeks was limited to walking on the treadmill. As I progressed I was able to alternate the walks with jogs and eventually jogs and runs, which is where I am at now and can run 6 miles in 45 minutes. Anyhow the gains will come just watch what your body allows and wants.
I worked the weights as well, however was less tenacious in my approach as I really didn't want to bulk up. Many on the boards will tell you that putting on muscle is actually quite difficult, but at that point I was ignorant too. I submitted my parameters to FT and then worked the program as best I could given some time restraints. In some cases if it called for three abdominal excersizes and time was an issue I'd cut back to one etc. The FT programs fdo split up the body parts so I found focussing on each to be quite easy and yes I have had results doing so.
Lastly and it has been a real bitch...I go to the gym at five so I can get in at least an hours excersize. I have got used to it and find that the quiet house first thing in the morning is just great...it's like I'm stealing some time out of the day!
Good luck
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2004/01/06, 12:56 PM
Heres a good schedule for you (In my opinion)
UB=Upper Body
LB=LowerBody
CV=Cardio Vascular
Week One
--------------------------------------------
Mon Tues Wed Thurs Fri Sat
UB CV LB CV UB CV
Week Two
--------------------------------------------
Mon Tues Wed Thurs Fri Sat
LB CV UB CV LB CV
Alternate this two weeks for no less that 3 months
Upper Body consists of Chest, Back, Shoulders, Biceps, Triceps.
Lower Body consists of Abs, Hams, Gluts, Calves
Find the highest amount of weight you can bench for each muscle
for the following amount of times :
12,10,8 and 6
For instance:
I can do 120 lbs. bench press (chest) 12 times
I can do 130 lbs. bench press (chest) 10 times
I can do 140 lbs. bench press (chest) 8 times
I can do 160 lbs. bench press (chest) 6 times
Then do the following Per Muscle per Body Group on
The specified day:
120x12 130x10 140x8 160x6 120x12 120x12
This should take no longer than 45 (you'll need the extra ten mins) mins for all your Muscles/Body Group.
As far as wanting to get lean and toned.... thats 80% diet.
6 Meals a Day is a must (Once every 2/3 hrs). Get a low carb high protein Meal Replacement.
Although it tastes like someones socks, I suggest PERFECT Isopure Low Carb.
Im still quite an amature but this seems to work great, Im down from 240 to 180 and 21% Body Fat to about 13%.
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