Weight trainning question
 

I am finally going to add weight trainning into my life and have a few questions.

1) As all of you time is a issue. I am going to be useing the gym at my son's Tae Kwon Do center and I will have 30 min on Mon, Thurs and Sat and about 1 1/2 hours on Wed. What can you suggest for me as for body splits can I do a full body on the Wed when I have the most time and split body parts the other days and what body parts go good together, I always forget that one.

2) Since on the days I only have 30 min which is better do one muscle per body part with more sets or one set of more then one exercise per body part..???

I hope these questions make sense.........lol

I do value all the knowledge in this site it is very helpfull.

Oh I am doing my cardio at home in the mornings so this doesn't need to be included in the time I have avail at the gym.

Thanks

kim

Let me know if I was any help....
WFH

Hi there Kim!

First off, I would NOT recommend doing a full body weight training workout. Splits are much better - the easiest split is two days - upper body & lower body.

You should really check out Krista Scott Dixon's website at http://www.stumptuous.com/weights.html for some GREAT suggestions - if you're someone who prefers to use books, I've just reviewed "Weight Training for Dummies" and it strikes me as a great beginner's book - your library might have it.

At Krista's website there is an article at http://www.stumptuous.com/program.html called "Krista's Kompleat Kompendium of Workout Routines" :lol: that you should take a peek at...I love the way she begins the article:

Originally Posted by :
I get lots of mail about what routines I recommend for people. It's always a challenging question to answer, because there are as many possible routines as there are screaming prepubescent children outside a Backstreet Boys concert.

But, I thought it might be helpful to compile some ideas on a page for you. These routines are meant to be suggestions based on generally accepted principles of training. They aren't the only routines out there. Through experimentation and careful record-keeping, you'll find what's right for you. Please don't write me to tell me I missed things in routine x. These routines are for you to use and adapt to your needs, so they shouldn't be considered to be the final word on the "right" routine. Pick one and use it as is, or modify it as you see fit. The usual disclaimers apply here about checking with your doctor before starting a fitness program, and making sure you're doing the exercises with correct form, blah blah blah.

There is one constant in the routines on this page: there is no high-rep training with low weight, "toning and sculpting" workouts, or circuit training. You'll never find those useless heresies on this page. Basic, compound movements with significant weight resistance is the only way to go regardless of your goals and abilities, and don't let anyone tell you differently (obviously while you are learning, you are not expected to do huge quantities of weight, but the weight should be a challenge for you). You can do a trillion leg lifts with a pink ankle weight, or you can do one set of heavy squats. It's your choice; make it a good one.

Personally I am currently doing a four-day split - most days it takes me about 30-35 minutes to run through (with the exception of leg day which takes longer). Here's my current split:

Monday: Legs
Tuesday: Back and biceps
Wednesday: Shoulders/Abs/Calves
Thursday: Rest (cardio only)
Friday: Chest and Tris

On Saturdays and Sundays, I have riding lessons and prefer not to do weights the same days (I ride hunt seat and do a lot of 2-point riding - riding with my butt out of the saddle - like being in a squat position for 5-10 minutes at a time!).

Hope this helps - feel free to stop by anytime :)

thank you very much, I keep coming in here asking stupid questions but you are always there to help everyone out.

Thank you so much.

Kim

HELP!!!! I need serious help
 

I really need some serious training advice...in the last month i have lost lean muscle mass...i guess that means my body is eating (burning) my muscle and not my fat....help...
I am finished my first challenge...and starting my second one in a week...the trainer at the gym said i need to spend 30min minimum on my cardio...what do i do????

I had planned on doing more running on the treadmill for my cardio b/c i am starting field hockey soon...and i want to be amazing :) i had also planned on switching exercises for each muscle group...what else should i do????

one_sweetchick

one sweet chick !!

how do you know it's muscle? if you've been doing any kind of strength training, which i know you have been, then it's super difficult to lose muscle just because of the cardio.

adriana

I'm with Adriana - how do you *know* it's lean tissue that you're burning, rather than fat? Are you having your bodyfat measured, and if so, what method is being used? Are you the one doing the measuring, or is a trainer doing it?

This is precisely why I don't use bodyfat measuring anymore - it's FAR from an exact science, and the numbers can vary so widely. The Pant-o-meter is far less arbitrary IMO.

Also, at your weight, you are bound to lose some lean tissue along with the fat - after all, if you have less weight to carry around, you won't NEED as much muscle. You are doing BFL aren't you? If you are, tell your trainer that you want to go by the book. Judging from the trainer's I've seen and met at my gym, I take anything they say with a huge grain of salt. As Steve L. says at L&S - "does your trainer have a Transformation Gallery"? :) Is your trainer working independently or is he with a gym such as Gold's or 24 Hour Fitness? Remember, that if he/she is an employee with a gym, the trainers they hire are expected to toe the company line - use the GYM's workout program, recommend the supplements the gym sells, etc. I find an awful lot of trainers tend to recommend overdosing on cardio. IMO, here's the 'order of importance' of what I think of as the Training Triangle:

1) Proper Nutrition
2) Weight training with intensity
3) Interval Cardio training (again with intensity - you're going for QUALITY in your cardio, not QUANITITY).

Just my two cents...

thanks guys
 

Mrs. Jim and Adriana

Thanks so much...i was really worried..but i realize that the gym scale weight on dec 3 2002 was 207..and the scale today was 188 on Jan 13 2003...um that's 19lbs...seems like alot..i am going to the doctor and i want to get weighed today.....anyway..you are right...i am not going to freak out too much....i feel strong...and look pretty so far...so i am just going to stick to the plan for the second challenge..

i am feeling alittle more calm now....thanks again...i am doing bfl by the book until about april...that's when i will be playing tennis twice a week and field hockey twice a week ....that will change my cardio a little *tee hee*

one_sweetchick

OSC.......... there you go !!!

MrsJim put it all so well. no need to go freaking out just because someone else said something. stick with the program and you'll get to where you want to be!!

you should see the looks i get from the trainers at my gym !!! oh my. they all act like i'm crazy and don't know what i'm doing, but when i ask them to explain my results they all just shut up !!! LOL

BFL most definitely ROCKS !!!

by the book, ma'm, only by the book !!

good luck. when you you start C2? i just finished up my first week of C2.... well, tomorrow maybe is more accurate since it's my free day. wednesday is the start of week 2!!! YEAH !!

thanks
 

Hey guys,,,


Thanks again. Adriana you are so right about the ppl at the gym...and then they think that you are fibbing....but i lost 20inches off my entire body...and i am working it babe!!! hahahhaa

well i start challenge two on Jan 20 and finish about a week or so before my 25th bday!! i can't wait...i think the thing that keeps me going is finding out how my body is going to change....i know it sounds weird...but i just like seeing things change...and feeling muscle popping out where i never really knew they were there...
lol

one_sweetchick

So not knowing you body fat % is not a big thing? I do not have a caliper and there is not one at my gym. I am still a TOPS member and still losing weight, but it is no longer what motivates me. My pants are! I have the rest of this week and next week to go with my first challenge. You all know how hard I have struggled with this one, but I will finish it out, be happy with the little results and start a new Challenge immmediately. I thought about taking a week off but I have taken too much time off during this Challenge. SO I will start the next week and use my same pics for starting as I do for finishing. Everyone else sees a difference in me, but I really do not just yet.
I have Pam B's pictures printed off my computer and taped to the wall by my computer for inspiration. She is awesome and I would love to look like that in a couple years time.

hmm the bodyfat issue is complex. To be honest I like having my original BF% to compare to but aren't too worried about taking it now until I get closer to my goal.

Jeans are the best tried and true method though IMHO!!

JC