(Closed) Suggestions?

posted 6 years ago in Fitness
Post # 3
Member
1278 posts
Bumble bee
  • Wedding: November 2013

Hey @emileekay:  I think it is really so different for everyone! I have days where I do half hour of cardio, half hour of resistance, then days where I do an hour cardio or an hour with heavy weights. Some people prescribe to the TABATA style of training too. 

I think given you have clients watching you, why dont you ask one of the other coaches to give you a PT session to see what they do? 

 

Post # 4
Member
587 posts
Busy bee
  • Wedding: October 2013

If I dont have any time, I’ll just do some cardio and get outta there. If I do have time, I start with a few minutes of intensive cardio, then weights for about 15 – 30 min, 30 min cardio and then ab work last.

Post # 5
Member
2778 posts
Sugar bee
  • Wedding: July 2013

I used the treadmill and or swim depending on my energy level.  

Post # 6
Member
1686 posts
Bumble bee
  • Wedding: August 2013

I hate indoor cardio. If I’m in a gym, it’s purely for the squat rack (that’s the main piece of equipment I don’t have at home–yet. 🙂

My gym routine looks a lot like this:

Warm up: about 3-5 min on a treadmill, get my heartrate up to about 170. 

Squats, deadlifts, bench presses: 2 warm up sets, and then 5 sets of 3-5 reps at a challenging weight. (If I can do 5 sets of 5 reps complete, I increase the weight.) Rest periods of 2-5 minutes between sets.

In a gym, I do barbell squats and deadlifts, but I prefer dumbbells for most other lifts. The dumbbells work more stabilizer muscles.

I do some other lifts, too. Commonly: overhead presses, rows, step ups, flyes, curls, triceps extensions, lunges. I use dumbbells for all these, and vary them depending on what I feel like. (Again, 5 sets, 3-5 reps.)

I like to finish with planks for my core (5, with a target of 60 seconds each, plus rest in between) and then 10-15 minutes of yoga as a cool down, and for the stretching. 

I only lift 2-3 times a week, so working all the muscle groups in a session is no big deal since I’ll have rest days in between. This routine takes about an hour and a half to two hours. 

You don’t mention how many days a week you’ll be working out, but you could adapt it to your hour by breaking up the strength training to different days, like arm and chest days, for your presses and flyes and curls, back days for deadlifts and rows, and leg days for squats and lunges, etc. and do 20 minutes of cardio (elliptical, treadmill, or stationary bike), then thirty minutes of free weights, and then 10 minutes of planks and stretching.

(Or you can do your primary cardio in the morning, and do warm up cardio of about 5 minutes, and have 45 minutes for weights.) 

For losing weight and “toning” (which is really a combination of fat loss and increased muscle mass) you’ll see better results with low rep sets of heavy weights, rather than high rep sets of light weights, plus cardio for fat burning.

Stumptuous.com is a really good resource for weight training, and the forums on Fitocracy.com are very good for helping put together routines.

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