Weight and Resistance Training - Your thoughts please?




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Lainey2
08-22-2005, 02:35 PM
Hi all....been enjoying reading many of your posts. I just wanted to let you know what kind of weights I have and get your thoughts on how many sets/reps I should be doing. I really want to get my abs back in shape and get definition in them along with getting the rest of me really toned and cut. I miss that "pulled in", tight look I used to have. Here's what I've been doing:

Abs: roman chair crunches, oblique crunches
Upper body: using dumbells and barbells, usual excersises, curls, kickbacks, shoulder raises
Legs: leg press using a medium weight w/about 15 - 20 reps per set

I've been doing a circuit type total body workout about 1 to 2 times per week. I really want to kick my butt back into shape though....any suggestions? I feel like I'm rambling, but I also feel like I don't have a "plan" of any type or any structure right now. Thanks in advance for your time!

P.S. I forgot to mention I'm about 5' 2" and approx 152 lbs., so I would like to shed some of those also, but I feel I must put some muscle on first, in order to be able to burn the fat more efficiently.


2frustrated
08-23-2005, 03:33 AM
I seem to recall that optimum reps / sets were 3 sets of 8-12 reps for optimal fat burning for women. There is some scientific reason for it, but I forget now...

As for a programme, I'd make one and stick to it. Make sure you have exercises for each part of the body and increase the weight after a couple of weeks.

Ilene
08-25-2005, 07:04 PM
Now how did I miss this thread??

Abs: roman chair crunches, oblique crunches
Upper body: using dumbells and barbells, usual excersises, curls, kickbacks, shoulder raises
Legs: leg press using a medium weight w/about 15 - 20 reps per set

Here is my unprofessional opinion... I am assuming that you are working at a gym since you mention doing romain chair crunches... So here goes... If you have been doing this workout for 4 weeks or more it's time for a change. IMHO you will not get that ''pulled in, tight look'' that you want with this workout.

Here are some great sites for some ideas:

http://www.stumptuous.com/weights_index_revision.html
http://www.bodybuilding.com/fun/alissa16.htm
http://www.intense-workout.com/workout_routines.html

I just found this site http://www.intense-workout.com/lose_weight.html ... it's straight and to the point...

Hope this helps, if you want specifics, ask away...