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2005/01/02, 03:53 PM
I haven't lifted any weights for 9 months, due to financial reasons. I finally got my gym membership at 24 Hour, on Dec 31 2004. I would say I am in average condition/shape... but about 25lbs overweight.
My question is what should I start with, heavy weight low reps, or lighter weight higher reps... 1 muscle group per day? (plus abs)? Last year I was in extremely good shape and could max bench 165lbs. I know I am going to start yoga at least 3x per week, and what should I start my Cardio at? HR ___ for __ mins??? Thanks in advance...
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My mind tells me to win, my spirit shows me how, and my body delivers.
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2005/01/02, 04:21 PM
Your max HR=197. For any benefit you have to go in between 55%-85% of that. 30 min max.
For training go with higher reps/sets and lower weoghts. This will give you nice definition and help burn the calories. Remember that diet is 60%. If you don't eat properly, you won't see results and you will will not be able to complete the workout with all your energy that would be available otherwise. If you have the time, a 5 day split is good, gets you in and out of the gym quicker. But that is up to you.
Good luck.
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If you can dream it, if you can imagine it, then you can be it, you can do it. If it is meaningful enough, and you commit the energy of your passion, you will.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/01/02, 06:47 PM
Hi~ Thank you for responding...
So for cardio~ based on that info I should start out with a HR of 109-167... for 30 mins??
And for weights~ higher reps/sets would be??? 5 sets of 15? 5 sets of 20? And when you do this should you be working to failure by the end of every set?
Here is a sample of my workout plan...
Mon- Chest & abs / Cardio
Tue- Back & forearms / Cardio
Wed- Bi's & Tri's / Cardio
Thu- Shoulders & abs / Cardio
Fri- Legs / Cardio
Sat & Sunday Rest
Also here's what I ate today...
Brkfst- 3 egg whites cooked in 1 tbl canola oil with tomatoes & 2 kinds of onions, 1-1/2 oz lowfat cheddar. 1/2 cup apple rasberry sauce.
Lunch- 1 cup tomato soup with 1/2 piece lavish bread, 1cup romaine lettuce & spinach, 1 can (5oz) tuna (in water) 1 oz raw unsalted mixed nuts, 1oz lowfat cheddar, 1 kiwi, 1 dill pickle, 3 tbl organic lowfat ranch.
And approx. 60oz of water so far...
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My mind tells me to win, my spirit shows me how, and my body delivers.
Cari
PureSnowChic@aol.com
Southern California
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2005/01/02, 07:22 PM
after 9 months off you wanna do a fitness/shape thing?
I'd get rid of the tomato soup lot of salt in it.
get some meat in you! more tuna, chicken breast or somthing 5 oz in not alot.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2005/01/02, 07:59 PM
Yeah I still want to, I'm just not ready yet... I have to get ready before I do anything... It will probably be next year before I persue anything...
I looked at the tomato soup~ your right it has 500mg per serving!! Good thing it's gone... LoL... And I would have had more eggs with breakfast but we ran out- plus I don't really like eggs that much except for hard boiled ones... I will have chicken and potatoes for dinner probably...
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My mind tells me to win, my spirit shows me how, and my body delivers.
Cari
PureSnowChic@aol.com
Southern California
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2005/01/03, 12:19 AM
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Quoting from PureSnowChic:
Hi~ Thank you for responding...
So for cardio~ based on that info I should start out with a HR of 109-167... for 30 mins??
And for weights~ higher reps/sets would be??? 5 sets of 15? 5 sets of 20? And when you do this should you be working to failure by the end of every set?
Here is a sample of my workout plan...
Mon- Chest & abs / Cardio
Tue- Back & forearms / Cardio
Wed- Bi's & Tri's / Cardio
Thu- Shoulders & abs / Cardio
Fri- Legs / Cardio
Sat & Sunday Rest
Also here's what I ate today...
Brkfst- 3 egg whites cooked in 1 tbl canola oil with tomatoes & 2 kinds of onions, 1-1/2 oz lowfat cheddar. 1/2 cup apple rasberry sauce.
Lunch- 1 cup tomato soup with 1/2 piece lavish bread, 1cup romaine lettuce & spinach, 1 can (5oz) tuna (in water) 1 oz raw unsalted mixed nuts, 1oz lowfat cheddar, 1 kiwi, 1 dill pickle, 3 tbl organic lowfat ranch.
And approx. 60oz of water so far...
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4 sets per exercise except abs.
15
12
10
10
abs-2 sets 12 (slow)
Don't forget to warm up 5 min before weights. and cooldown about 10 after weights.
Good luck and keep us posted on your progress.
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If you can dream it, if you can imagine it, then you can be it, you can do it. If it is meaningful enough, and you commit the energy of your passion, you will.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/01/04, 02:05 PM
Hi, here's how it's going so far. :dumbbell: We stretched before working out...
Sunday I worked chest;
4 sets of 15, flat bench
4 sets of 15, incline smith machine
4 sets of 15, decline machine
4 sets of 15, fly machine
And Abs;
3 sets of 10 oblique lifts
3 sets of 10 leg lifts
2 sets of 50 ball crunches
Then 30 mins on the elliptical and my heart rate was 140-150 the whole time...
I was VERY sore the next day, but here's what I did...
Monday we worked...
I 'rolled' out my quads for 15 mins...
warmed up on bike for 5 mins
4 sets of 15 hamstring curls
4 sets of 15 smith machine lunges
3 sets of 15 RDL's
4 sets of 15 calf raises
4 sets of 15 calf machine pushes
Then 1 hour of yoga
After this I am SO sore I can barely walk today... But today we work out back and forearms... so it'll be fun... I can't wait to get back in shape... :big_smile:
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My mind tells me to win, my spirit shows me how, and my body delivers.
Cari
PureSnowChic@aol.com
Southern California
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2005/01/04, 06:18 PM
I'd get out of the smith machiens and do feee weights......just my opinon
next i'd do my quads before hams.......again my opinon
i'd go a lil heaver.....maybe down around 10 or 12 reps maybe an 8
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2005/01/04, 06:42 PM
congrats on getting started again - good luck & I hope you keep it up
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Reddy
All people smile in the same language
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2005/01/04, 07:12 PM
Ok, I have been avoiding this post because I don't like to disagree with a fellow mod. But, then my inner voice is saying, don't let someone undo alot of hard work with bad advice.
Now, if you have any muscle to speak of still, going light weights/lots of reps will result in even more deterioration of what you have. Lets look at how muscle is built...it is built by overloading the muscle with more of a load than it is used to, thus forcing it to adapt bigger and stronger to this new load. Now, take trying to get lean, the next step. If you are first off cutting calories, add to that using lighter weights and more reps, what do you think the first thing your body is going to do? It is going to adapt to the lighter loads, and discard unwanted muscle(not needed). This will slow metabolic rate(not as much muscle to burn fat and keep metabolism higher) and worsen fat to muscle ratio in the process. So you are well losing weight, but not the right kind. See what happens? Does it make sense? Muscle is a burden on the body anyway, and it will much sooner discard muscle and keep fat stores...this is programmed from the beginning of time for survival. Now, if you do not have much appreciable muscle anyway, this point is nullified, as it will not matter and anything you do will help. So, not knowing where you are exactly, I thought I would throw this out.
And, diet is not 60%, when trying to lean down, diet is more like 90%. You spend maybe an hour in the gym tops, that is it. Diet will determine what you get out of your work. Key??? Save your muscle at all costs!
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Quoting from carivan:
For training go with higher reps/sets and lower weoghts. This will give you nice definition and help burn the calories. Remember that diet is 60%.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/01/04, 09:45 PM
bbfit - thanks for posting - I wonder about that number myself & thought about saying something but wasn't sure what number it would be
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Reddy
All people smile in the same language
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2005/01/04, 11:53 PM
Thank you and I stand to be corrected! I wouldn't be a good moderator if I didn't come back here.
I did mean, and it didn't come out the way I wanted, was to say high reps and increase the weights and reduce the number of reps each set. As in the following example.
14 reps warm up 15 lbs (Examples only)
12 reps increase weight 25
10 reps increase weight 30
8 reps increase weight 35
I'll have to review my posts before posting to make sure they are exactly what I mean and can be read that way.
Sorry for any inconvenience.
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2005/01/05, 11:21 AM
I figured something like that Ivan. You give top notch advice, sometimes we all type things we don't really mean. My main concern is that if a "client" talks with someone else, and they tell them, no that isn't right, and prove it, it can and may well be said that those guys on FT don't know their arses from a hole in the ground. This is reflective on all of us. I for one like to know that I am giving out the most top notch and factual information possible, let alone cutting edge.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/01/05, 06:04 PM
:big_smile: Hi guys thank you for responding. So I was working out doing 4 sets of 15, but not to failure every set. So I should be doing like 4 sets of 10 to failure every set? Is that correct? What you posted BB1 makes perfect sense. Although I am so sore I can hardly walk!! LoL :big_smile: just from the little bit I was doing. I would say I probably still have over the 'average' amount of muscle than a sedentary person. But not a lot.
Reddy- thank you!! and I definetly WILL keep it up the only reason I couldn't, as I stated earlier, was financial reasons. I LOVE working out, and prior to my situation I had been for 3 years.
Andrew- the reason I have been doing smith machines as I haven't worked out for such a long time I am wobbly, LoL. And I was doing hamstrings first because they are way lacking compared to my quads. I have huge quads. It has gotten so bad that I think my knee pain was from my unbalanced leg muscles. So that's why I started with hams.
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My mind tells me to win, my spirit shows me how, and my body delivers.
Cari
PureSnowChic@aol.com
Southern California
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2005/01/06, 01:16 PM
Yesterday (Wednesday) I did;
4 sets of 10 shoulder press
4 sets of 10 rear delt flys (dumbells)
4 sets of 10 shoulder scaption (rear delts)
4 sets of 10 rear delt flys machine
4 sets of 10 side shoulder raise cables
4 sets of 10 side shoulder raise dumbells
4 sets of 10 front raises straight bar
Then 30 mins on the Elliptical HR at 140.
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My mind tells me to win, my spirit shows me how, and my body delivers.
Cari
PureSnowChic@aol.com
Southern California
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