ok ladies-
I'm back and I'm here to stay. At least I hope so. Can you guys bug me if I don't keep posting here. I'm really trying to focus on toning up and really need all of the help I can get.

Sun- 15 min stair climber, 15 min treadmill, 15 min bike/ Leg resistence training
Mon-20 min stair climber, 25 min bike. /Upper Body

OK so I have a couple of questions. I plan on starting circuit training this week or next week. Should I just do one exercise for each muscle? I can only go to the gym 4 days a week (because of my membership) so I want to make sure I'm making the most out of my time. Also about Cardio. I'm 26 what would should my heartrate be for Fat loss? Ok one more question. How many days a week do you do cardio and weights and how often do you work out your abs. Feel free to answer any or all of these questions. :)


Mandy

Woohoo MANDY look at you go... heck yeah we'll bug you.. I think it really helps to post here..

I can't help with your circuit training question but your heart rate zone to burn more fat you should be at 107-126 for your age which is 55%-65%...If you go higher then that you'll be burning sugar instead of fat. Do that range for 30-60 min, The closer you can get to 60 the better....I do my cardio at my target zone 6 days a week for 60 min, ive been doing it 2 times a day and I do a weight class one day a week, with this class thats all I need. I take 1 day off a week.. I hope this helps a little...

Beth-
Thanks so much. I was working out at around 145 or so. I guess I need to slow it down a bit. :) I work out for 45 min, so maybe I need to work out longer also. Thanks for the tips.

Mandy, your welcome..... I had to slow down too but i've already had to increase it a few times to stay in my zone.. at least it happens fast lol I think you'll notice improvements pretty quick if you do your cardio that way and keep doing your strength training.. Of course im not an expert im just going by my changes...

morning
 

Gym - 25 minutes threadmill, 20 minutes eliptical......easy day. At my gym they have a computer ID sign in at the front desk with your picture, WOW do I ever look like a different person from 6 years ago when I joined.....Big improvement.....and I look younger now. :)

Mandy - I do circuits too, the best plan is to do two or three machines for each muscle or muscle group. I do one set and then go around 2 more times, totalling three sets....And you want to move, don't dally inbetween exercises or sets.

Your heart rate should be where Beth mentioned (although I don't know where you are gonna get the stored body fat to burn ;) ). About your workout schedule, 4 days a week huh? It depends if you work your whole body on circuit day (I do). If you do, then I would say do circuits twice a week and cardio all four days. At your fitness level and size, I don't think you need to workout everyday. If I were you I would plan on working out the four gym days and then see what happens the other three. Chances are your gonna get exercise with your son and family too.

This is my workout schedule, M-F 45 minutes at the gym. M-W-F cardio.
T-T circuit train. Oh and you can do abs daily if you want to, as long as you are not training to build bulk, tearing the muscle, then it would need 48 hours to repair itself.

Okay - I hope this gives you more input to think about and ofcourse this is just my opinion.

Your size is determined at 90% what you eat, 10% workout routine.

Last night 2.5 miles at gym in 35 minutes and another 2.8 miles at home in 40 minutes. I have an appt after work today, so I'm not sure what I'll be able to do, but hoping to fit in at least 30 minutes of cardio

Jen

Treadmill.... 62 min... 3 miles

:o paintball kicked my bum, back to the grindstone tomorrow morning

Boot Camp Begins!!!!!!!!
 

I have decided that I am going to start bootcamp today. 6/29/05
Everyone can start when they want to if they want to join in you can get all your necessary info on Oprah's website. I am keeping a binder that has my signed contract, my walking calendars (3 for the 12 weeks), my basic training info, Oprah's 4 fav moves, Doubling up info, What to Eat (and Not) I also printed out some of the tips from those on Oprah's staff that did the bootcamp and i think a receipe or two. This way i have all the info at my fingertips! Im also thinking about making index cards to keep with my food journal of the exercise and food info so i will have it for like when im grocery shopping and so forth.

I hope that everyone takes part in this nice little challenge it is a 12 week program so July/Aug/Sept. and if you think the exercise part is to hard contact Star and she can probably modify it for you!! Oops by the way Star i nominate you for that! Just report here and talk about how you think the challenge is going for you, questions and any comments are welcome. This should be fun chicks!!!!!!!!!! Like i said im going to start today but you start whenever you can i know some of you are going on vacation in the next few weeks as am I but if you want to start when you get back go for it!!!!!!!!

Britt

Britt- I'm going to look into Oprah's bootcamp. Good luck to you!

Star- Thanks for the info. There was a special at our gym this last weekend where I could go all 7 days a week for just 7 more dollars. If they have the special again I think I'll do it. I don't feel like 4 days is enough either. And I'm not really good at getting good workouts in at home. BTW I hope to burn the fat of my hips and thighs. ;) So I do one exercise for my biceps, one for triceps etc.? I know it's simple, but sometimes it takes me a while to understand things.

Beth- You said you work out twice a day. Do you do cardio for 60 min each time or just 2 30 min sessions?

Today at the gym. I did 20 min on the stair climber (trying to stay in my zone) and 25 minutes on the bike. Stayed in my zone. It was just so weird to work out at 126. Felt good though and I did sweat. :)
I worked out my legs again. I'm going to start doing the circuit traning. On Sunday.

Talk to you chicks soon

Mandy

Treadmill 60 min...

Mandy, Ive been doing the treadmill 2xs a day for 60 min each in my zone.. Thats what M Thurmond on the extreme makover has the people on the show do, so Im kinda experimenting to see if it will workfor me... :D

Gym - Circuit training - abs - one more workout at gym and then vacation.....

Last night at the gym...30 minutes cardio, 20 minutes weights

Britt - You go girl! I am going to go check out the bootcamp site. I need something to get me in gear to start exercising.

Britt - I'm ALMOST jealous of your starting Boot Camp without me :strong:
Anyhow I'll try and get over it :p So tell me, what does it consist of right at first?
I plan on jumping in as soon as I return from vacation....oh-rah :sumo: it will be a perfect match for my POP eating........

Treadmill..... 60 mins

Gym - Carido - 45 minutes - last workout before vacation....

Had the incline on 1. and my ankles started to hurt.....Hum maybe that foot doctor that told me becuz of my bunions I shouldn't use an incline knew what he was talking about....lol

See you on the 11th

Hugs and keep it moving...

This is my Day Off.. lol but I feel like I should do something...

Well needless to say now that Extreme Home Makeover has left then I guess I can actually START the bootcamp lol. I will still exercise tonight but i wont officially start till monday. That way I can do it monday-sunday with sunday being my day off!!! Ill post tonight what i get done.

Britt

I walked 2 miles last night in a littel over 30 minutes, I felt great afterwards, I live near Philly and the weather has been so stinkin hot that walking anytime during the day is almost impossible...

Cardio 45 min legs/abs Feeling good.... I went to the gym 5 times this week. I upgraded my membership, so I can now go to the gym any day that I want! I'm now up 2 pounds, but I know it's only from working out, so I'm feeling fine. Also I had my body fat measured (so I have something to aspire to besides the scale) I was at 24.7%! I was shocked. A month or so ago I went in and I was at 32% So this was a nice surprise. I think I lost about 10 pounds since then and this last week I've been hitting the gym regularly, so I feel good about it. Although I did make them recheck their measurements. :) Well, chicks I will talk to you later. Happy 4th!

Mandy

Beth- that is amazing. I thought doing 45 min a day was pretty good. ;)

Mandy

Mandy, 45 minutes is GREAT.... Thats cool about the gym, if I lived closer id join one but since im at least 30 minutes from anything I know I wouldn't go very often... 3 days a week to COD is bad enough..lol

chicks!!!!!!!!!!! you are doing so great!!! Well yesterday morning when i got up (slept in it was great) I told my mom dont forget today we have to exercise since i let you off friday. Well lets just say that by the time we got all our stuff done at the house ( and i colored my hair) it was time to go to the cookout!! So i had planned on being home by 8:30-9pm so that we could still do our exercise but i started playing a game and before i knew it, it was 9pm and we watched fireworks so when i got home i told mom ok thats it no excuses tonight when we get home we hit the mini gym lol. So if i can ever get STARTED i think it will be great. So who all is doing the bootcamp or the baby bootcamp?

Britt

Hey Ladies,
Today I did 35 minutes of cardio (running short on time) and Legs. I talked with a trainer (who tried to get me to buy traning sessions). Sounds like I'm doing enough cardio, so that is good to hear. Anyway, I feel good. I had gained about 1 pound over the 4th of july weekend, but lost it after a day of eating POP and making sure to get all of my water in. I can't believe how much that helps. I wish I would just do it everyday. Water, water, water. I'll talk to you all later.

Mandy

Back to the gym - 30 minutes treadmill and abs - wanted to start back slow....
Will pick up pace tomorrow. Will be able to work out before and after work, cuz DH is up at our lake place this week and I'm home alone........
Good to be back to the grind....lol

I got some exercise this weekend.....

I mowed the yard with a push mower for about 4 hours on Saturday. My shoulders are sunburnt, but I was surprised that I wasn't sore on Sunday.

karen,
Sometimes that home maintenance type exercise is the best..........way to go.

Cheated today on the exercise thing - stayed in bed, I am still pooped from vacation.
Anyhow, I watched HSN and ordered a body shaper from Rhonda Shear. It goes from under your boobs to below your thighs and is suppose to make you look 10 pounds thinner. Well we'll see and if it works I'll order another one and that will give me a loss of 20 pounds and I'll be below goal..... :lol:

Hey fit chicks,

I've been MIA from the board but not from the gym ;-) Monday it was swimming and walking, tuesday was 3.5 miles in the neighborhood, last night was 30 minutes on elliptical, 30 minutes on treadmill and 20 minutes of weight training. I overdid it a bit yesterday and am a little sore today, but hey...let's me know I'm alive ;-) Tonight is probably treadmill...it's been pretty rainy here in the Ohio Valley (fallout from Dennis), so it's indoor activities for me.

Take care,
Jen

Jen - I see you are in the 160's....way to go girl - so close to goal. Hum......could it be all that working out?
anyhow, I have missed you, but understand now where you've been - working out 24/7! I think I have room for one more chick idol on my list.......

Okay for me - Went to gym this a.m. did 45 minutes treadmill - easyday still trying to get back in the swing of pre vacation life.....

I couldn't sleep last night/this morning, so I went to the gym around 4:30am. It was hard to get going, but after about 5 mintues it was ok. I did 35 minutes on the elliptical trainer and 15 minutes on the bike. Then I did my upper body and abs. My husband looked at my legs today and said they are getting more toned. Woohoo. It's nice when someone notices. I didn't even really notice until he said something. I'm going to get up early and go to the gym again in the morning. Although it will probably be 5:30 instead of 4:30. It feels good to get up early and get the working out out of the way. Now that I'm planning on it, I probably won't be able to get myself out of bed. :)

Mandy

Mandy - Congrats on the hot legs.....lol It is AWESOME when people notice and actually comment on it.......It soooooooooo reinforces all the good we are doing with our exercise.
Working out early in the morning is the best for me too, drag up out of bed, change into workout stuff, drive to gym, workout...done by 7:30 a.m. Have the whole rest of the day to play.....Now that's a plan!

7-18-05 Change of routine at the gym......startig today.
Changed up workout to light lifting M-W-F - about and hour..with abs and thighs.
Cardio - 45 minutes treadmill - T-T.......
Gonna try and add in some after work stuff too, which will be cardio, probably riding my bike......
Started weighing my portions again on Sat and I think my weight showed a loss on my scale today......Hey maybe when you follow the plan it will work, duh - think???
LOL.......

Hello fit chicks.....Well i just got back into my exercise routine yesterday i did 30 min on the treadmill 1.4 miles, 100 crunches and 3 sets of 8 (5 different moves with my exercise bands) I have decided to use them instead of the weights at least for now. So i was pleased with my new exercise plan and will be doing the same again tonight.

Britt

Britt - Are you trying to make the rest of us look bad???? lol See you tomorrow - YOU ROCK FIT CHICK........

LOL Star nope im not i promise!!!!!!!!!!!! Just trying to get my big butt in gear so next year when i go to Myrtle Beach i will have a kick a$$ body!!!!

Britt

Cardio day today - 3 miles in 45 minutes at 4.0..........doing it day by day.......

Last night: 22.5 min. treadmill 1 mile up to 3.4, 100 crunches, 3 sets of 8 (5 different movements) w/resistance bands. Then drank a bottle of water! I hope i stick with this exercise thing I seem to have more energy in the morning.

Britt