Help / Advice

jakeypooh

HI Guys

Im looking for a bit of advice please regarding training plan / weight loss:

Im female 5ft 7 and weigh 10 stone.
I lost 3stone with WW 13 years ago and have kept it off following their plan which works ok.
I have been able to drop my weight down to about 9.9with diet and training but since Christmas have struggled.

I train 5 days per week sometimes 6 as follows:

Mondays:
40 mins CV in my fat burning zone of 130 - 135 I wear a heart rate monitor to monitor this. I do it on machines in gym normally 2 sets of 20 mins on either bike, stepper, wave machine etc.
LEGS
Squats in smith machine 15.5 kgs either side plus bar 2sets of 12
Leg press 120kg 2 sets of 12
Lunges forward, back and side with 25kg bar on shoulders

Tuesdays:
Same 40 mins CV
Arms:
2 sets of 12 for all exercises:
Bench press 12.5 kg dumbells
SHoulder press 10kg dumbells
Shoulder superset with 4kg dumbells 3 different grips
Bicep curl 15kg 21's on cable
Tricep pushdown with rope on cable machine 10kg
Pulley row 2 different grips 7.5kg either side

Wednesdays same as Monday
Thursday same as Tuesday

Friday do a mixture of CV and as heavy a weight as I can push for whole body

Saturdays have started just training with my husband and its the same small bit of CV and weights for total body

I do abs every day on floor in gym
different exercises each time

Diet ok following the ww plan
Porridge and skimmed milk for brekkie
with 4 egg whites
Protein shake after training (slender pro by nutrition x)
Brocoli mid morning
Lunch is wholemeal bread with ham chicken or tuna, salad and home made veggie soup
Protein shake mid afternoon
Pasta with chicken, turkey for dinner or fish and veg
Low fat yoghurt

Im trying to loose body fat and weight but getting nowhere, my husband thinks Im not eating enough and training too hard
I just feel like Im banging head off brick wall

If you had any advice Id really appreciate it

I have asked a trainer in the gym I attend for a fat loss programme also but any help advice you may have Id really appreciate

Hazel

jakeypooh

Anyone

corkcomp

hi, your diet looks pretty good .. maybe you need to eat slightly more .. brocolli on its own has basically no calories .. regarding the the main problem is that you are working in the fat burning zone .. when I keep my HR in this zone it feels like im not really pushing myself... you should try to keep your heart rate as high as you can, but at a level you can sustain for 30 - 40 minutes. at least one session a week should be HIIT.
your lifting weights pretty often which is good, but make sure you are lifting heavy, and on that note are you sure you have that much body fat to lose? doing a lot of resistance training will mean you probably have substantial muscle too

jakeypooh

Hi
Yes I do have a lot of muscle but I want to drop size at the moment and just feel like Im training so hard and getting nowhere

Was wondering if my routine was too much too little

With the weight lifitng as Im putting so much into it I then find it **** hard to get my heart rate up over my fat burning zone for CV afterwards

I have just recently changed my CV to after weights to enable me to push more so do you reckon I should change back and do CV first?

mindaugelis

http://www.mynutrition.ie/index.php?option=com_content&view=category&layout=blog&id=30&Itemid=41

chuck101

couple of things stick out here if i might say..
1) do u want to drop size or body fat?
2) i would do the weights before cardio if at all possible..
3) forget about fat burning zone at this stage.. you need a challenge( well your body does)
4) +1 on the HIIT maybe 1-2 a week

5) more compound exercises needed( eg. squats from a rack if possible- not a smith machine.. smith machines make me sad ,
deadlifts( maybe straight leg deadlifts if not comfortable with correct technique), front squats, body rows, dips etc.. no sign of push ups either!!!!:eek:
nothing wrong with tricep pressdowns with a rope as such but not gonna give u too much bang for your buck which other exercises will do.

6) i would up your food a little.. more variety in the veg, no fruit that i can see.. more essential fats needed i.e avocadoes, nuts, seed..
7) i would also ease back on the amount of days you are training. maybe to 3/4 times a week.. maybe 1/2 days of nice steady ( but tough cardio ) , 2/3 days of weights with maybe some short bodyweight or machine circuits with little or no rest as an extra challenge..
8) last one.. no offence but ony cardio machines i trust to get us all where we need to be are rowing machine, treadmill and bike! all others are necessary for rehab mostly imo!
sorry about the harsh sounding stuff but hope it helps a little!

corkcomp

+1 to points 1 and 3 above

jakeypooh

Not harsh at all Im delighted with the advice

I want to drop body fat and size so a bit of both really

bigbum87

HI I SLENDER X CELLERATE BUT LOST D BOX OF DEM AN AM WONDERING HOW MANY I SHOULD B TAKIN AN HOW OFFTEN IF ANY1 HAS ANY INFO. PLEASE.XX

g'em

sweet Jebus my eyes.

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