Is This Enough?

posted 3 years ago in Fitness
Post # 3
Member
562 posts
Busy bee
  • Wedding: June 2011

@ApocalypseCow:  I wish I had something more constructive to say than this: I love your username, whether it’s a reference to the Three Floyds beer or a Tick shout-out.

Post # 4
Member
4825 posts
Honey bee
  • Wedding: September 2013

What are your goals? The CDC recommends 2.5 hours of moderate aerobic exercise and 2 strength training days (or higher intensity aerobic for less time, but most people do moderate) for general health, so you seem to be meeting that. 

Post # 6
Member
47 posts
Newbee
  • Wedding: September 2014

Strenght training is very important dont leave it out. The more muscles you build the more calories you will be able to burn through out the day, when you are noo working out. Plus heavy lifting allows you tu burn fat long after you finished your work out. I do cardio about 2 a week, 20 minutes but intense. I lift heavy about 6 days a week. 

Post # 8
Member
4998 posts
Honey bee
  • Wedding: April 2012

@spaula89:  Six days a week? What are your splits?

@ApocalypseCow:  Lifting heavy is based on a rep range and progression rather than the weight you’re lifting (because heavy for me would be ridiculously light for my friend Sara but impossibly heavy for a lot of other women).

Generally it means 3-5 reps and 3-5 sets of compound movements (squat, bench, deadlift, overhead press and a few others depending on programme).

Heavy lifting programmes recommended for beginners include Starting Strength, StrongLifts and “New Rules of Lifting for Women”. I did Stronglifts with fantastic results, but you have to keep an eye on your diet too.

Eat plenty of protein 0.8-1g per lb of body weight, enough fat 0.35-0.5g per lb of body weight and fill in the gaps with carbohydrates (including 25-30g fibre per day). You can keep track of that through Weight Watchers if you like, but I prefer My Fitness Pal (free and more accurate).

Post # 10
Member
47 posts
Newbee
  • Wedding: September 2014

@SpecialSundae:  

1. chest & triceps 2. back & biceps & some abs work 3. legs and glutes + i throw in 1-2 things for triceps 4. shoulder + throw in 1-2 things for biceps + some ab work 5. chest + triceps 6. back & biceps + ab work out

Im actually trainig for my first bikini comp. 

Post # 11
Member
5697 posts
Bee Keeper
  • Wedding: August 2012

I think you should be doing more than just three workout’s a week (more like 5), if you really want to lose. Even if the extra two are only 30 minutes on the eliptical.

And as PP’s said, weights are the most effective, more than cardio, in helping you lose.

Post # 12
Member
312 posts
Helper bee
  • Wedding: September 2014

Weeeelll, if your main goal is weight loss, you don’t need to work out at all. 90% of weight loss happens in the kitchen!

BUT if your goal is to lose inches AND get toned, yay! Sounds like you’re off to a great start. I’m going to agree with others who recommended you throw in some lifting/weight work. If Strong Lifts is too intimidating (some of the moves can be scary if you’ve not got a coach to show you how to do them safely), I’ll recommend Strong Curves, by Bret Contreras, as a wonderful way to ease into working with weights. The six-week beginner program uses only bodyweight and dumbbells, but it progresses from there in such a logical, fun fashion. Do check it out!

 

Post # 14
Member
4998 posts
Honey bee
  • Wedding: April 2012

@spaula89:  That would explain the six day split. How long have you been training? 

Post # 15
Member
47 posts
Newbee
  • Wedding: September 2014

@SpecialSundae:  i’ve been always lifting but not as heavy and regularly as now. I started seriously lifting about 8 months ago or so. 

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