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2005/01/11, 10:04 AM
Okay, I know that I have been around long enough to do a search, but I would appreciate some good, helpful input on this one and I also promise to go read more.
Anyway, the trainer at the gym told me to take my reps slow and controlled and he said to go through each machine doing one set only and then come back to the same machines to do one more. Now, I am obviously trying to lose weight, so would it not be more productive to me at this moment to increase my speed a tad during the reps and between machines? Also, would it not be better for me to do the reps all at one machine before moving on to the next rather than doing them all and coming back? Last night I "cheated" from his workout plan for me and was able to do three reps, 12, 10 then 8, per machine, completing all reps before moving to the next machine. This seemed to bring greater immediate results - I was a'tremblin! I have watched others and they seem to do a set then rest a moment then do another, etc. before moving on to another machine. So, if I did the same and sped it up a bit would that not contribute greater to my weight loss? I also am adding weight as soon as I am able so I am continually increasing the amount of weight lifted (about once a week). I am doing a warm up for six minutes and then cardio for 20-30 following weights.
Thanks much, I just have read so much that varies and again, my own trainer suggested otherwise, so I would like to hear what you guys think in my particular situation.
Appreciate it!
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2005/01/11, 10:28 AM
Veda-K, I long ago decided that muscle building equates to fat loss. I'm not saying you can turn muscle into fat. I'm saying muscle burns more calories than fat. Create a caloric deficit, you lose fat. Doesn't it make more sense to build muscle as rapidly as possible? Thats done with lower reps and higher weights. Do your sets together. As to speed, change it up. Do the slow reps for 4 to 6 weeks then do faster reps. Nothing should be static. Change is key.
As to cardio, it should be done 6 to 8 hours apart from lifting or even better on different days. Cardio is like liftingin that changeup is good. Vary the exercises if you can and throw in some hiit regularly.
Weight/fatloss is a matter of calorie intake verses calories burnt. Have you ever tried the weight loss and definition program here?
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Sometimes I lie awake at night and wonder where have I gone wrong? Then I hear a voice say this is gonna take longer than one night.
Charlie
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2005/01/11, 03:57 PM
Right, I got that, can't change muscle to fat, but building more muscle means burning more calories even at rest, and I certainly agree that by building more muscle I can thus burn more calories. So, by your explanation, when you say lower reps, I am doing 12, 10, 8 - is that low enough? I am increasing the weights, as I mentioned so that it is a challenge. And is three sets ok?
I can't do cardio at any time but when I am at the gym as I am pushing getting that time in, so I am doing them after the weight lifting, I asked the trainer if that was alright and he said "definately" for weight loss, although it is tiring and that is probably your reasoning as my muscles have been through plenty by then. I asked him if I could alternate cardio doing it on the opposite days of lifting and then do upper and lower on the same days, he said "nope", so it seems from his viewpoint and my few choices that I can only do it when I am at the gym, but I am wondering if that is why I am so EXHAUSTED, not just worked out tired, EXHAUSTED.
I believe I did the weight loss/def program when I first started, I will go back and check it out and see what I can come up with, but if you could share your expertise in my above questions, I would appreciate the time, I trust in you, Charlie!!
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2005/01/11, 04:03 PM
P.S. I did do the weight loss/definition program for about two months, I checked. The only thing is, the reps start at 20 then go down, my trainer said not to go that high but rather if it was that easy I could do 20, I should be increasing weight. Not to second guess him, but is he right, or should I be doing the 20, etc., I had thought I should be doing the lower reps, higher weights rather than what the FT prog says for me? Sorry to bother...
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2005/01/11, 04:46 PM
12 10 8 is fine.
3 sets is fine.
Remember the FT workouts figure out the proper splits for you.You can set up your own days for workout and the program will make sure you don't overtrain.
Do you not nave a cardio machine at home? I have a used recombinant bike that was $200 and it males me pant and sweat just fine.
Your trainer is right. Doing cardio and weight at the same time is fine if you have alot of weight to lose. It will cost you some muscle but if thats the only way, so be it. It becomes more important to separate them the closer you get to being buffed out.
Why do you need a trainer? This place is free. If you're paying a trainer you can fire him, get a membership here, buy a bike and train yourself.
Also when you finish a program here you can reset your goals and start over. I did the weight loss and definition program several times and found it changes enough to keep it interesting. In FT pro I can set up a program, modify it to suit my needs and then print up the 8 or 12 week deal. There is no guesswork about sets, reps or splits and you take the printout to the gym, knock your brain out of gear and go.
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Sometimes I lie awake at night and wonder where have I gone wrong? Then I hear a voice say this is gonna take longer than one night.
Charlie
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2005/01/11, 04:56 PM
Thanks, Charlie! I have a glider at home, but after getting on a treadmill and the ecliptical's at the gym I don't know if my glider was doing me any good - it has no resistance and I don't really get too sweaty, but maybe it will do.
I don't pay for the trainer, he came free for just the first couple times - oh lordy, trust me, if I could afford to pay a trainer, I would be on the professional forum here first!
I have been really enjoying the machines, there is the calf machine that is really doing a number on me! I can actually flex and FEEL a muscle starting to happen there! I will check into what we have here again, I just took advantage of what the trainer thought I should do with the machines they have and went with it.
Thanks again for you and your bull!! :) *wink*
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2005/01/11, 08:21 PM
What the trainer at the gym is having you do in essence is a circuit training. This is an excellent way to increase endurance with some strength gain. The idea is as he says, one set, then move to the next, but short rest periods, one circuit is almost like one big super set(or giant set if you know what that is). Then rest, and do it again.
As stated, this is excellent for endurance training, and will get you a bit stronger(usually someone who has no prior training will benefit here). But, with your prior training, it will not do much for your strength, but should most definitely help with the caloric deficit. I believe what he means by slow and controlled is not to cheat, not the superslow method of lifting.
Now, if pure strength and muscle is your goal, then finish one bodypart and then move to the next, and don't do everything in one day, just for instance 2 bodyparts max. Legs probably always deserve there own day if muscle is your goal. Keep the weight heavy as you can.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/01/12, 01:31 PM
Gotcha, I really appreciate the input, so much has changed in ten years and yet a lot has stayed the same, but to try to sift through it when you are needing what is best for yourself is difficult. I definately want the strength and muscle so I will continue to take you and Charlie's advice, thank you, both, for your time!
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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