Appreciate advice on what to do in my workout

SheRa

I used to go to the gym fairly regularly and lost weight and toned up. Unfortunately due to bad eating habits and not going to the gym I've put on a stone. I've recently corrected the bad eating habits but I would love advice on a workout. Basically I want to be a stronger more toned me. Im 5'5 and 10.5 stone, with about 1 stone to lose.

Im not afraid of hard work and enjoy pushing myself in the gym and will be doing 3/4 workouts of an hour each a week. Recently G'em mentioned in LL that isolate exercises are not that great (which are the majority of the exercises that a staff member in the gym gave me previously) and it really struck a cord with me.

Also I really enjoy weights can I cut cardio out altogether and just concentrate on weights or should I keep some running or rowing in the workout?

Re weights would like advice on doing exercises say doing squats with weights perhaps, Im also interested in core exercises like the plank etc.

Sorry if this is a bit disjointed:o. Thanks for your help.

EileenG

You are looking in exactly the right direction. Big compound lifts like squats are ideal for working your whole body, and in the least possible time.

For me, the exercises to concentrate on are the squats (barbell if you have a rack or spotter, otherwise dumbbell or goblet squat), deadlift (go really heavy on this one), bench press, stiff leg deadlift (does amazing things for thigh and bum), lunges/step-up, military press, pull-up, dips, bentover row, hyper-extension, plank, woodchopper.

One huge advantage is that nearly all of them can be done using free weights only, so no queuing in the gym for the best machines. They are all tough, but you'll feel them work.

Ideally, aim for three sets of eight reps at 80% of your maximum lift. The easiest way of knowing the 80% is that you can barely finish those eight reps. When you can do ten reps at that weight, it's time to increase the weights.

If you are doing a workout with those lifts, you will burn a ton of calories.

I'd suggest that on days when you are lifting, you don't do cardio, or only enough to warm up and cool down. You can do some serious cardio on days where you are not lifting.

SheRa

EileeniG thats brilliant, thanks a million. The 80% 8 reps info is especially useful.

EileenG

There was a study which found that when people self-selected the weight for the workout, they tended to pick one that was 60% of max. So another approach is to find the weight that seems heavy enough, and then increase it. The exact weight doesn't matter, just make sure it is heavy enough that you are struggling by the end of your set.

Dotcomdolly

EileenG wrote: »

For me, the exercises to concentrate on are the squats (barbell if you have a rack or spotter, otherwise dumbbell or goblet squat), deadlift (go really heavy on this one), bench press, stiff leg deadlift (does amazing things for thigh and bum), lunges/step-up, military press, pull-up, dips, bentover row, hyper-extension, plank, woodchopper.

Great info Eileen -
Would you do all of the above in the one session?
Or split them in to two and do 2 sessions a week?
Would you group them in pairs & do supersets?

I'm currently doing a workout from The Body Sculpting Bible for Women and not 100% happy with it.

EileenG

Depends on what else I'm doing. I do occasionally do the lot in one session, but I'd normally split into two or three different sessions. It's very tough doing heavy deads and squats in the same workout.

SheRa

If you were to split them into 2 sessions which ones would you do together? Id like to do a even body workout every week but haven't a clue which ones to put together.

Had a very frustrating experience at my gym today. I went into very motivated and interested in doing some new exercises that you mentioned, EileenG and asked a member of staff to help me out on technique. The guy thought that stiff leg deadweight might be too tecnical. He was so close to suggesting I try the 2kg weights:rolleyes:. It was only when I mentioned some of the weights that I lift and exercises that I do that he was happy to show me a romanian deadlift.

G86

SheRa wrote: »

Had a very frustrating experience at my gym today. I went into very motivated and interested in doing some new exercises that you mentioned, EileenG and asked a member of staff to help me out on technique. The guy thought that stiff leg deadweight might be too tecnical. He was so close to suggesting I try the 2kg weights:rolleyes:. It was only when I mentioned some of the weights that I lift and exercises that I do that he was happy to show me a romanian deadlift.

Too technical?!! Seriously I don't know how some of those guys get employed!

EileenG

Too technical? It's one of those movements that you are actually likely to do in your ordinary life, unlike many of the chest and shoulder exercises. And the only "technical" bit I can see is to make sure you keep your back slightly arched and push with your hips.

Mind you, I had a member of Jackie Skelly tell me they don't allow squats or deadlifts "because they are too dangerous".