Changing the workout plan...

  • Posted by a hidden member.
    Log in to view his profile

    Sep 28, 2011 10:55 AM GMT
    I have lost about 78 pounds since mid-May. I currently do what most of you would a consider basic, basic, basic workout routine that consists of 60 minutes of cardio 3 times a week and about 60 minutes of a weight training routine 3 times a week.

    The weight workout is a beginners circuit that hits all of the major muscle groups with moderate weights for 3 sets about 12 - 15 reps per set.

    I am seeing results. But as you can see in my not so great pic - I am still in need of a lot of work. I have stepped up my ab routine and that is working better for me. I typically use the instability ball (or whatever you call it) for crunches with a 25 pound weight plate on my chest.

    However, the other weight routine seems to be feeling a little lackluster. I would like to see more results. So, I am wondering if it would be better for me at this point to increase the weights and go for fewer reps. I am not necessarily wanting to increase in size, just want the proper tone and shape.

    Also, as you can see by my arms. I can see results in my biceps, but I have yet to find an exercise to effectively target my triceps. I somehow find skull crushers too hard on my wrists. Any suggestions?

    And as you may be able to tell by my lengthy post - that I am a teacher - which is why there is no face pic.
  • Posted by a hidden member.
    Log in to view his profile

    Sep 28, 2011 4:39 PM GMT
    First of all, 78lbs since mid-May is a ton of weight. Congratulations on your progress and keep up the good work. The one thing that struck me about your post was no mention of your diet. I hope that you've done some research on eating healthy to support the work that you're doing in the gym.

    If you're getting bored with your weight workout, I don't thing going to heavier weights at lower reps is the answer if you're looking for tone and shape. Heavy weight with low reps is more a recipe for building mass. Instead, you might want to think about what exercises you're doing and how much break between sets. Tempo and pace along with muscle confusion can help you see better results.
  • Posted by a hidden member.
    Log in to view his profile

    Sep 28, 2011 9:27 PM GMT
    I started out on a diet program somewhat similar to nutrisystem - except it had shakes, and meal trays combined - supplemented with grocery store fruits and veggies. I have since kind of rotated myself off of that and on to a plan of eating regular foods, but watching my calories.

    I make sure I eat plenty of protein at every meal - which is important for muscle building, so I am pretty sure I'm OK diet-wise.

    I am not necessarily bored with my workout routine, I guess I'm frustrated that I'm not seeing the results as quickly as I would like. I am not sure if I mind building muscle mass if I am burning the flabbiness that I still have. I am very new to all of this working out stuff, so this has been a journey for me.

    I have lost lots of weight before and gained it back. I am hoping because I am making the focus on an exercise plan - more than a restricted diet type of plan, that this time I will make lifestyle changes that will help me keep it off. It's easy losing weight on a diet plan - even without exercise, but breaking the diet sends me in a spiral of gaining it all back. I feel that this time, I am learning how to eat properly, and also that through exercising regularly, I can fall off the wagon once in a while without it really hurting in the long-run. As long as I get back on track and pick my workouts back up.

    Thanks to all for the advice.

  • Posted by a hidden member.
    Log in to view his profile

    Sep 28, 2011 9:35 PM GMT
    Oh, and it is a private gym area that I go to early in the morning and typically have all to myself. So, I go through a total body routine of about 11 - 12 different exercises pretty much one right after the other with only the few seconds it takes me to get to the next machine as a break. I do a 10 minute warm up on the elliptical and 3 rounds of the circuits which usually takes me about 45 - 50 minutes to complete. For most of the exercises - it's 12 - 15 reps - except abs - I do 50 crunches per circuit on the big ball with a 25 pound weight plate on my chest.

    I do that 3 times a week and cardio the other 3 days. One day off.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 01, 2011 12:57 AM GMT
    I sort of feel like I'm talking to myself, but I am going to throw this question out here and see if I get a response.

    Maybe - what I am really trying to ask is, at this point, where should my focus be? Should I focus more on cardio and trying to burn off the remainder of the flab before I redirect my workouts to more resistance routines to shape specific body parts, or should I shift my routines to focus on a specific body part on a specific day - like biceps one day, calves one day, etc.??? If I were to do specific body part days, how long should that workout be?

    Thanks again for your advice.