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2003/04/07, 02:19 PM
hey everybody,
i'm new to the board but have been consistently working out for 2.5 months now. i weight train 3x a week. each body part once a week. i do cardio 3x a week either right after weights or on different days. i had a baby 6/03. i dropped all my weight but my body is no longer responding. i've changed my program schedule ie. split days and excercises but i'm just stuck. i'm 5'3 and weight 130. i would like to get down to a lean and toned 120. a sales guy at the gym told me i was working out too many times a week. i needed to reduce to 4x and repeat body parts 2x a week. cardio after every work out for 25 min. does this sound right to anyone? does anyone have any suggestions on a 1 hour workout?? i have time constraints... oh and i'm also on weight watchers.
thanks!!!
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2003/04/07, 02:28 PM
I think your workouts are fine do not listen to the "salesman" he most likely has no real training. I think most of your problem is the diet. Weight watchers is a great way to loose weight, but not a good one to build muscle. I hope you know that fat takes more room and muscle weighs more so while you will loose size you may actually gain weight. This is ok since it will be muscle. Throw out the scale and measure yourself that is the way to go. AS for the diet try eating more protein, and good carbs veges etc thru out the day like in 4-5 smaller meals and see what happens. Also I do not know what kinda weightlifting you are doing but do nto be afraid of heavier weights you WILL NOT BULK UP like most women fear. I can gaureent (spelling I know) that 100%. Ask Philla and asmmier both compete as Bodybuilders and are very non bulky....hope this helps!
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IF YOU CAN STILL ITCH YOUR NOSE AFTER ARM DAY, GO DO ANOTHER SET!!!
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2003/04/07, 03:57 PM
mutt's right its time you went and got ripped. everyone has a genetic limitation, so ,as mutt said, you will not look like chyna (the wrestler).
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2003/04/07, 03:57 PM
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2003/04/07, 04:16 PM
Drop the weight watchers program - you have plateued on it. Start eating more protein and lots of vegetables and brown rice (moderate amounts of rice or grains). if you want more specific info you can email me.
I think your workout sounds okay, but are you lifting heavy enough?
You could add some morning cardio in to boost your metabolism, but I would guess the real issue is your eating style.
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Challenge + Consistency = Results
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2003/04/08, 01:51 PM
Yes, skip the Weight Watchers. The point system they have is just a convoluted calorie restriction formula that puts too much emphasis on low fat. Not to mention all their microwave meals are heavily processed and do more damage fat wise than their point values would ever indicate.
Also, you might want to change up your program a bit. I'm not sure where this gym 'salesman' came up with his recommendations, but he might be partially right. Try to limit your cardio bouts to 30 minutes. I'm not sure why he recommended working body parts twice a week, but as a female and a beginner, you likely don't have the recuperative capacity to do that. Full body workouts, however, are another story. I'm a big advocate of full body workouts for fat loss and for athletics. The more muscle groups you have working in a session, the more calories you burn. After all, if you're doing an arm workout, you're going to be using small muscle groups with single joint movements. You're not going to burn a lot of calories that way. Not only that, but you'll be able to train each muscle group at near maximal effort, allowing you to burn more calories in each set than you would after a muscle group fatigued. I'd be happy to recommend a few fat loss full body routines if you're interested.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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2003/04/08, 02:52 PM
i wanted to thank everybody for your advice...
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