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Clinton167
New Member
| Joined: | 8 Dec 2008 |
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| Posts: | 40 |
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Posted: 29 Dec 2008 02:05 pm |
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Hi! So...I'm moving to Hollywood in 8 weeks time, but more importantly I'm also going home to Oregon to see friends I haven't seen in exactly one year. And back then, I was 201lbs.
I'm thinking that I'll run for 30 to 40 minutes five days a week (like normal, only include more HIIT runs, and be really disciplined about not missing a run) and cut my calories a little to jump start some more weight loss. In terms of strength training, I can be pretty sporadic about that, so I need to make sure that each session I do either lower body or upper body, and core, do a full 3 sets (not wimp out after 2 because I'm bored) and lift heavier weights (I'm a girl, but I NEVER bulk up. My body just refuses to.)
Does this sound like the best plan of action? Would anybody do anything differently, ie more cardio, more strength training? I currently have a list of my five favorite moves for each body section, is that enough? Any thoughts would be appreciated. I want to use these 8 weeks as much as I can!
Thanks :)
Last edited on 30 Dec 2008 11:37 am by Clinton167
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Hellrazor
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| Joined: | 6 Jul 2008 |
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| Posts: | 872 |
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Posted: 29 Dec 2008 08:18 pm |
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I would up your cardio to 1 hr and make sure to do weight training 3 days a week . If you can try to do 1 hr of it and if you can't at least 1/2 hr . You can do all of the stuff you mentioned each time just take days off in between . Just make sure you are eating enough and not to under eating
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Clinton167
New Member
| Joined: | 8 Dec 2008 |
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| Posts: | 40 |
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Posted: 30 Dec 2008 05:40 am |
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Thanks - I think I'll add in some time on the elliptical, or maybe some incline walking!
I strength train five times a week for about half an hour, so I might just add a couple more moves in. :)
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NevD
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| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 30 Dec 2008 09:59 am |
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Does this sound like the best plan of action? It depends what you're trying to achieve...
If you're a regular runner, then the high intensity stuff will make you fitter, but I'm guessing you're not going to be challenging those old friends to a race?
If you want to look toned, I would suggest the weights regime might be more beneficial.
Rather than all-body workouts, have you tried single muscle group workouts? You can get them finished in a short time, and they maximise the effect on each group. They also give each group 6 days to recover, allowing more time to grow (if that's what you're after).
Example: work your arms for 7 or 8 minutes non-stop. After curls, do triceps, then some close-together push-ups. Cycle those 3 for your allotted time. It'll hurt a bit at first, but you'll be toned inside 8 weeks.
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Clinton167
New Member
| Joined: | 8 Dec 2008 |
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| Posts: | 40 |
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Posted: 30 Dec 2008 11:43 am |
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Hi,
I don't think I will be challenging ANYBODY for a run in Oregon, in February, lol. So yes, I want to be much more toned. However, I want to lose a few more pounds also, as even though I'm not overweight anymore, I'm still looking to lose that last little bit. I guess the hour of cardio and watching my calories will take care of that.
In terms of working on each body part, each session I either work my upper or lower body, not both at the same time. I give them either a day or two days to recover. Is this what you mean?
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 30 Dec 2008 01:11 pm |
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No, I meant single muscle groups, worked just one per day. It's a system I found worked really well for me.
Day 1: Arms
Day 2: Legs (incl. glutes)
Day 3: Chest
Day 4: Shoulders
Day 5: Abs
Day 6: Back
Day 7: Rest, or more abs.
I found that the longer rest helped with adding muscle. I was also avoiding high intensity cardio and just cycling everywhere. I think that also helped not burn off muscle.
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Past Member
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Posted: 30 Dec 2008 06:43 pm |
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If you're looking to lose a few more pounds and add a some muscle the most important thing you need to do is get your diet figured out. To lose 1 pound a week you have to have a daily caloric defficit of 500 calories every day. So figure out how much weight you want to lose in the next 8 weeks. 8-16 pounds is realistic. I have used a training routine where you only lift each muscle group once a week. This type of routine is very benneficial for building muscle, but not as helpful if you're trying to lose weight. You want to train your larger muscle groups more often because they require the most energy. Dedicating an entire day to lifting your biceps and triceps won't cause you to burn as many calories as doing exercises for your back and chest. Here is a routine that should help you lose wieght and build muscle.
Monday: Back, Chest, Shoulders
Tuesday: Hamstrings, Quads, Gluts, Core
Wednesday: 45 - 60 Minutes cardio at HR 130-150
Thursday: Back, Chest, Shoulders
Friday: Hamstrings, Quads, Gluts, Core
Saturday: 45 - 60 Minutes cardio at HR 130-150
Sunday: OFF or 45 - 60 Minutes cardio at HR 130-150
You can start your weight training days with 5- 10 minutes of cardio and finish with another 15-20 minutes. When you are weight training you should train at a high intensity, try keeping your heart rate above 120 throughout your workout. I've used this routine for my clients that are trying to accomplish similar goals. Let me know if you decide to use this routine. Good luck!
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Clinton167
New Member
| Joined: | 8 Dec 2008 |
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| Posts: | 40 |
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Posted: 31 Dec 2008 05:20 am |
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| Thanks! That helps a lot - only I will add in some more runs as I usually do about 5 per week.
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Past Member
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Posted: 18 Feb 2009 10:48 am |
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| So how did you do?
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Clinton167
New Member
| Joined: | 8 Dec 2008 |
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| Posts: | 40 |
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Posted: 18 Feb 2009 05:05 pm |
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I've only lost about 4 or 5lbs, but strangely I'm a lot smaller. I've lost an inch and half off my hips and an inch off my waist. I've gone down a dress size and just look a lot tighter all round. I kept my runs at 30 minutes (I've been recovering from an injury so didn't want to overdo it) but gradually increased the pace. I've changed my weights routine every 2 weeks and I think the constant challenge has done wonders.
My arms used to be my problem area but now they are my best feature - how weird is that? I kind of wish I'd lost a little more on the scale, but I'm happy with fitting into the smallest pair of jeans I own. :)
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Past Member
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Posted: 18 Feb 2009 06:24 pm |
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| Actually that's not so strange. The scale doesn't tell the whole story. It just tells you your total weight. What is important is your body composition, % of lean mass and % body fat. You proabably lost more than 5 pounds of fat but you also gained a few pounds of muscle, which is evident because you've lost inches. Anyways nice work, keep it up and you'll continue to see improvement. Let me know if I can help.
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