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Group: Specific Diets & Nutrition

30 days to go

Lindsay22 Posts: 129 Joined: 2004/12/09	2005/11/16, 03:38 PM I am in good shape right now, but Im going to Vegas in exactely 30 days, so my goal is to look INCREDIBLE by then. Right now, I do about 30 min cardio every day, then a little bit of weight training, 6 days a week. Starting today, I put myself on a new program doing 60 minutes of straight HIIT cardio 4 days a week, then on the other 2 days, nothing but weight training, then 1 day off. Im also uping my protein intake a bit. I eat good sized meals, including a bowl of wheat cereal for breakfast, a turkey sandwich for lunch, then a tuna and a salad for dinner, with snacks of yougart, almonds and hard boiled eggs throughout the day, and 1 protien shake a day. GIVE ME ANY FEEDBACK ON THIS PLAN, what am i doing right, or wrong?? I plan on working very hard for the next 30 days to look my best. Thank you!
flyonthewall Posts: 1,823 Joined: 2005/01/18	2005/11/16, 03:47 PM 60min of straight hit is alot. If you're truly doing HIIT, you shouldn't be able to do more than 30min. You should be working at your absolute max during each high intensity interval. Personally, I think if you've already been working out regularily, the best thing in order is change. So don't do 60 min of the same cario you were doing and change up your wt training routine and train hard! I'd also suggest 3 days wts(full body, compound exercises), 3 days cardio (1-2 days hiit + 1 longer steady pace session). Good luck, it's great to have a goal to work towards. -------------- Even if you are on the right track, you will get run over if you just sit there.
Lindsay22 Posts: 129 Joined: 2004/12/09	2005/11/16, 03:54 PM Thanks, Im defintely going to take your advice, but what do you mean by "full body, compound exercises"? Do you mean, work every muscle group each day I weight train?
flyonthewall Posts: 1,823 Joined: 2005/01/18	2005/11/16, 04:12 PM By full body compound exercises I mean to work the whole body each day and start with compound exercises like squats, lunges, bench press, seated cable rows, pec flies, anything that works several muscle groups. I typically do 3 sets of 12 each (if higher wt, lower reps). You don't have to do the exact same exercise each day, but vary the exercise, for example, do walking lunges one day, reverse lunges another, step lunges on the third. For squats you could do ball squats, use a smith machine or barbell squats. A typical workout for me would be 3 set of 12 of walking lunges, barbel squats, chest press, wide lat pull downs, incline chest press, seated cable row followed by some ab work and or some isolation exercises (tricept kickbacks, bicept curls, shoulder work etc). In other words 3 days per week I usually do 2 compound exercises for legs (squats,lunges) 2 for chest (press, incline press or flies), 2 for back (lat pull downs, seated row, bent over rows) each day I also add either ab work, bicept/tricept or shoulder work. I always change how I do each as well. I may do them in circuit, pyramid (increase wt each set). I've just found that this is the best way to overall "tone"--I know everyone hates that word here...but it has it's place in the right context. The real key is to train hard!! Hope this helps and good luck!
Lindsay22 Posts: 129 Joined: 2004/12/09	2005/11/16, 04:25 PM Thank you, Im going to work all that into my routine. What about my diet??
flyonthewall Posts: 1,823 Joined: 2005/01/18	2005/11/16, 04:33 PM 30 days isn't much time to loose weight if that is your plan. Loosing any more than 5-10lbs would be unhealthy. I think if you focus on getting good nutrition and insure you're eating enough to support your exercising, you'll be fine. Don't focus on your scale weight, it lies:)!! Try and focus on the foods listed in the "grocery list for healthy eating", which is thumb tacked at the top of this forum and eat 3 healthy meals + 2-3 healthy snacks each day, which it already looks like you're doing. Good Luck and have a great trip. I loved Vegas, and I don't even gamble!
Lindsay22 Posts: 129 Joined: 2004/12/09	2005/11/17, 07:59 AM Im not so much trying to lose weight, but I know I can "tone" my body a little bit more in 30 days...thanks for the suggestions...
Lindsay22 Posts: 129 Joined: 2004/12/09	2005/11/17, 08:10 AM Another question I have is, do you find using weight machines is more effective than using free weights, or vice versa?
flyonthewall Posts: 1,823 Joined: 2005/01/18	2005/11/17, 09:46 AM Personally I prefer free weights or machines that don't restrict movement as much (such as Hammersmith machines as well as cable set ups, like cable rows). I have tendonitis in my shoulder and I prefer the freedom of movement. I tend to work harder with free weights as well, but remember...form is everything!!