Workout advice!

saoirsetouch

just thought I would put this out there for some words of wisdom. I had a conversation with a colleague earlier and she reckons my gym program is not effective and I have been ill advised. I would like to mention that I have been concistant for the past 5 weeks with the program and have found that I notice a huge difference in my body shape and overall toning. My goal is not weight loss but fitness and toning. The program is as follows:

5-7 min comfortable pace on bike for warm up.
5 min fast pace walk thread mill
5 min run pace thread mill
5 min fast pace walk thread mill

1000m rowing machine on level 4-5 (goal of 5 min)
5-7 min stepper on level 2-3 ( i usually do 10 min level 5-6)
5 min cross trainer level 2

4-5 free weight exercises with weights of 2.5-3kg

Leg press 38kg 3x15 reps
seated row 40kg 3x 15 reps
Shoulder press 40kg 3x15 reps

3x20 sit up on ball
3x20 reverse curl with ball
3x15 push ups
2x 1min bridge

Stretches.

I have found the programm manageable and in the past week I have increased the weights/speed slightly on the last rep. My diet is healthy enough. I have lost about 3lb which is fine. I weigh 7st 12 and am just under 5ft in height. Should I have higher weights? My friend reckons I am not burning enough fat and that my weights are all wrong? I am confussed.

dave80

saoirsetouch wrote: »

just thought I would put this out there for some words of wisdom. I had a conversation with a colleague earlier and she reckons my gym program is not effective and I have been ill advised. I would like to mention that I have been concistant for the past 5 weeks with the program and have found that I notice a huge difference in my body shape and overall toning. My goal is not weight loss but fitness and toning. The program is as follows:

5-7 min comfortable pace on bike for warm up.
5 min fast pace walk thread mill
5 min run pace thread mill
5 min fast pace walk thread mill

1000m rowing machine on level 4-5 (goal of 5 min)
5-7 min stepper on level 2-3 ( i usually do 10 min level 5-6)
5 min cross trainer level 2

4-5 free weight exercises with weights of 2.5-3kg

Leg press 38kg 3x15 reps
seated row 40kg 3x 15 reps
Shoulder press 40kg 3x15 reps

3x20 sit up on ball
3x20 reverse curl with ball
3x15 push ups
2x 1min bridge

Stretches.

I have found the programm manageable and in the past week I have increased the weights/speed slightly on the last rep. My diet is healthy enough. I have lost about 3lb which is fine. I weigh 7st 12 and am just under 5ft in height. Should I have higher weights? My friend reckons I am not burning enough fat and that my weights are all wrong? I am confussed.

the cadio looks ok, but id start with weights and then do the cardio, i also ditch the weight program your currently doin youd be best doing more free weight compound movements

Relevant

I am willing to bet that you are in Westwod

saoirsetouch

Relevant wrote: »

I am willing to bet that you are in Westwod

actually Westwood would be better. I am in a crumby kip in wicklow Town which could do with a good clean.

saoirsetouch

dave80 wrote: »

the cadio looks ok, but id start with weights and then do the cardio, i also ditch the weight program your currently doin youd be best doing more free weight compound movements

Please explain? Why weights first and why ditch my current weight prog. What is the benefit of free weights? Is 2.5-3kg the correct weight for me?

dave80

saoirsetouch wrote: »

Please explain? Why weights

Becase glycogen is the fuel the body uses during weight training and cardiovascular exercise, completing your weight training before your cardiovascular program significantly decreases you glycogen stores. So, when you begin your cardiovascular training your body burns less glycogen and more of your stored fat. In summary, to reach you optimal fat burning stages and to have the proper energy to utilize an exercise program, complete your weight training before you cardiovascular training.

BossArky

Look, you've only been at it 5 weeks. Give it time.

Also, ditch the machines and start using free weights (dumbbells & barbells) - more muscles used.

2.5 - 3 kg the correct weight for what? It is fine if you are a hamster doing bicep curls.

Oryx

BossArky wrote: »

2.5 - 3 kg the correct weight for what? It is fine if you are a hamster doing bicep curls.

Dunno much about this, so Im wondering. The description here is of a small girl, who probably has titchy arms. Do you not think its better to start off light, so as not to risk injury? I know heavier weights are obviously going to get better results, but upper body strength can be a problem to begin with for some girls. It was a big problem for me. I know going too heavy too quick years ago, made technique difficult for me, I tended to use momentum rather than strength if I lost concentration, and twisted myself with the effort which is not good. At what kind of rate should you be moving up through weights, as a beginner?

Sangre

saoirsetouch wrote: »

Please explain? Why weights first and why ditch my current weight prog. What is the benefit of free weights? Is 2.5-3kg the correct weight for me?

The right weight for you is one that leaves you unable to do anymore reps after 3x10 (or whatever no. of sets and reps you do). Don't be afraid to use the weights normally occupied by the men.

Roper

This advice ranges from the ill advised to the pretty terrible, I'd ignore most of it OP.

Your current programme is terrible, it's just all over the place. I'm a bit confused as to the weights and sets you're talking about there when you're on about the 2.5-3kg weights, because if you're then shoulder pressing 40kgs for 45 reps 5 minutes later, then there's either a mismatch in the weights and exercises you're doing.

Also, why are you jumping from one machine to the other to do your cardio? You're doing 35 minutes total, in 5 minute bursts on 7 different machines? Is this all int he one night?

Roper

Roper wrote: »

This advice ranges from the ill advised to the pretty terrible, I'd ignore most of it OP.

Your current programme is terrible, it's just all over the place. I'm a bit confused as to the weights and sets you're talking about there when you're on about the 2.5-3kg weights, because if you're then shoulder pressing 40kgs for 45 reps 5 minutes later, then there's either a mismatch in the weights and exercises you're doing.

Also, why are you jumping from one machine to the other to do your cardio? You're doing 35 minutes total, in 5 minute bursts on 7 different machines? Is this all int he one night?

I agree with Roper, I think your programme is complete rubbish. There is no consistency to it.

I'd like to know what your goals are. I don't see why you should not be doing(assuming you go to the gym 3 times a week) 2 body parts a night with 2/3 exercises on each body part followed by cardio time. That already would be a balanced programme. It may not be the absolute best for you (since goals usually dictate the programme) but it's way better than what you currently have going.

BossArky

saoirsetouch wrote: »

My friend reckons I am not burning enough fat and that my weights are all wrong? I am confussed.

BossArky wrote: »

2.5 - 3 kg the correct weight for what? It is fine if you are a hamster doing bicep curls.

Oryx wrote: »

Dunno much about this, so Im wondering. The description here is of a small girl, who probably has titchy arms. Do you not think its better to start off light, so as not to risk injury?

My advice is based upon the training of wifey with similar proportions. Her goals were also the same ... and she met them by training more intensely. i.e. lifting heavier stuff than she originally thought possible.

saoirsetouch, don't kill yourself attempting something way out of your current strength range. Just note that most real life weights are probably around 2.5kg e.g. laptops, kids, shopping bags... stuff, etc. You should go to the gym to challenge yourself.

Try to have someone help you when you do increase the weights. What exercises are you doing with dumbbells currently?

Zamboni

BossArky wrote: »

saoirsetouch, don't kill yourself attempting something way out of your current strength range. Just note that most real life weights are probably around 2.5kg e.g. laptops, kids, shopping bags... stuff, etc. You should go to the gym to challenge yourself.

I agree with BossArky. 2.5 and 3 Kgs are not much use. I've trained with plenty of women who start off on these 20yo yo Argos sets and look with horror when I suggest using proper dumbbells, benches and squats. They are all pleasantly surprised and after about a month are lifting 10 times what they were intially.
Get stuck in ladies

saoirsetouch

Roper wrote: »

. I'm a bit confused as to the weights and sets you're talking about there when you're on about the 2.5-3kg weights,

Dumbell one arm triceps extension 2.5kg 3 reps
Dumbell kickback 2.5 kg 3 reps
Dumbell curl 3kg 3 reps
Shoulder press 2.5kg 3 reps.

Think I will use heavier weights but not sure what to go up to. I don't want to cause an injury. I have also noticed that there are no exercises for my waistline. Would love to tone up here too.

Thanks for the advice about doing cardio last. going to give that a try and I think working on specific areas each night makes more sense too.

3 reps? There is something wrong here. You must mean 3 sets? And I assume of 10 - 12?

Also remember that you can't spot reduce areas of your body, it doesn't work like that. The same way fat CAN NOT be converted into muscle.

Cardio will sort out your waistline. Although you are wasting your time unless you are eating well.

MagicMarker

And also it's a treadmill, not a ''thread mill''. I'm sorry, I know that probably sounds condescending, but I just had to correct you.

WolfForager

saoirsetouch wrote: »

actually Westwood would be better. I am in a crumby kip in wicklow Town which could do with a good clean.

Hey so am i! It's good enough for a small town mate. I got a programme from there, just do some searching on the net and tweak it abit yourself, that's what i did. Tbh i probably know you to see.

saoirsetouch

Deleted User wrote: »

3 reps? There is something wrong here. You must mean 3 sets? And I assume of 10 - 12?

Also remember that you can't spot reduce areas of your body, it doesn't work like that. The same way fat CAN NOT be converted into muscle.

Cardio will sort out your waistline. Although you are wasting your time unless you are eating well.

Oops! I did mean 3 sets of 15 reps. Asa previously pointed out by my spelling error I am a novice. Forgive me if my terminology is not completely correct but I am willing to learn.
Looks like I should step up the cardio as I am pretty sure my diet is good.

saoirsetouch

WolfForager wrote: »

Hey so am i! It's good enough for a small town mate. I got a programme from there, just do some searching on the net and tweak it abit yourself, that's what i did. Tbh i probably know you to see.

Well it's not really that is it good enough for a small town, its the only choice. I just don't like dirty facilities. The mats are gritty, the floor is covered in ball of fluff blowing around like tumbleweed and I don't think the soap scum has ever been cleaned from the showers. I also don't think machines should be wiped down with sweat towels. It should be common practice to use sanitiser not just a matter of choice.
So you should recognise me next time I am there. I am the one sterilising all the equipment.

saoirsetouch

MagicMarker wrote: »

And also it's a treadmill, not a ''thread mill''. I'm sorry, I know that probably sounds condescending, but I just had to correct you.

Sorry, this is all such a learning curve for me. I stand corrected. And it was not consending at all, 'o wise one'!:P