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Unread 03-21-2012, 03:23 PM   #1
RainingEri
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What else can I do?

Alright, so I started working out with my dad a few weeks ago because I hit 195 lbs and didn't want to make it to 200 lbs. I've now dipped below 190 lbs and have reached the point where my body starts craving exercise. I wake up in the morning and the first thing I do is the treadmill. It takes me between 16 and 20 minutes to get to a mile, occasionally I'll go over but most of the time I stop there. Then for the next half hour or so I do weight lifting, usually random sets of stuff to confuse my body.

That usually keeps me satisfied for a morning routine, but lately I've been wanting to exercise again later in the afternoon. The tiredness of the morning stuff will wear off and I'll want to do something else.

So I'm looking for advice on what I should be doing. Should I do more cardio, more weights? Maybe something else entirely?

What I have access to: treadmill, jump-rope, weights, pilates and yoga dvds, an on demand fitness channel with random things like yoga, kickboxing, sometimes dance, sometimes pilates, weight routines, etc, and the Zumba game for the Wii (which is fun, but I'm not always in the mood for that kind of thing).
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Unread 03-21-2012, 04:05 PM   #2
RainingEri
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Lol, sorry, should have mentioned, I'm a girl (I forget I haven't put my pic up here yet).

On the treadmill my routine is usually walk for .05 of a mile at 3.5 mph and then jog .05 of a mile at 5 mph on and off. I'm trying to build up to just running it but I run out of breath really easy.

I weight lift with my dad, but even though we are doing the same exercise we do it differently. He uses more weight and does fewer reps while I use less weight and do more reps. Also when he does regular curls I do hammer curls because the regular ones build bigger muscles while hammer builds leaner muscles.

My diet, right now, isn't a set thing. I've eliminated starches and sodas from my diet (actually I only drink water and grapefruit juice, mostly water though), I'm trying to get rid of carbs (not completely, but I do eat too many), but any carbs I do eat usually come in the form of multi-grains or whole wheat.
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Unread 03-21-2012, 04:42 PM   #3
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Too much of anything can be bad for you, but as long as you can get in a good amount then you're fine.
When I'm dieting I get on a high protein and low carb diet.
I just eat more lean meats and cut back a little bit on carbs.
I don't count calories, but it works for me.

As for juice they are high in sugar so I wouldn't really recommend it.
Fresh fruits are the way to go.

Weight lifting is great to lose weight and get toned up!
It burns an extra amount of calories, and you build a descent amount of muscle.

I usually jog at 3.8-4.0 speed on incline for about 45-60 minutes.

Lets say you can only run about 30 minutes today.
The next day you add another 5 minutes.
This will help increase your endurance and stamina.
I've done this before and it definitely helps a lot.

Ex. Diet:
Skinless Chicken Breast, 1/2 Cup Brown Rice, Asparagus (Vegetable of choice)

For a snack I just eat a granola bar, light yogurt, or a protein shake with half-frozen banana.

This is just what I do personally.
Hope it helps a bit.
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Last edited by Somsai : 03-21-2012 at 04:47 PM.
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Unread 03-21-2012, 05:19 PM   #4
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Quote:
Originally Posted by RainingEri View Post
I weight lift with my dad, but even though we are doing the same exercise we do it differently. He uses more weight and does fewer reps while I use less weight and do more reps. Also when he does regular curls I do hammer curls because the regular ones build bigger muscles while hammer builds leaner muscles.
This isn't quite how it works. The standard biceps curl focuses on the bicep muscle "heads" or what people typically think of as the biceps. The hammer curl, while hitting these also, focuses more on the brachialis (iirc) muscle, which is sort of buried in the center of the arm between the biceps and triceps.

Traditionally, working the hammer curl movement is thought to increase size and length of the biceps muscle (visually) whereas a standard curl or supinated curl will work the peak more.

----
As to what you ought to do. Work up your cardio; either go longer or go harder. If you can do one mile now aim for 1.5, then 2 then 3; all within a manageable amount of time.

For the weight lifting, its awesome that you do it, but find some structure. Just doing whatever you feel like is not all that efficient nor effective. It will yield results for a while, but you can get a lot more mileage for your time.

Just remember, this is a process and a lifestyle. Take your time and do it right.
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Unread 03-21-2012, 05:21 PM   #5
Somsai
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Quote:
Originally Posted by Gemini25 View Post
What about people wanting to tone DOWN muscle? I have a lot of muscle on my legs/arms etc and I have been hesitant to lift weights often because I don't want to build it up.
Trust me...chances of a girl getting bulky muscles are very slim.
A friend of mine is a girl, and she has been lifting weights
for a good 5 months and she looks just tone.
Girls don't have the same testosterone levels as a guy
so they can't get as big as us.
Weights are perfect for men and women.
Especially if you are a women and want to
have that nice tone athletic body. <3
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Unread 03-21-2012, 05:27 PM   #6
RainingEri
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Quote:
Originally Posted by Rjr3412 View Post
This isn't quite how it works. The standard biceps curl focuses on the bicep muscle "heads" or what people typically think of as the biceps. The hammer curl, while hitting these also, focuses more on the brachialis (iirc) muscle, which is sort of buried in the center of the arm between the biceps and triceps.

Traditionally, working the hammer curl movement is thought to increase size and length of the biceps muscle (visually) whereas a standard curl or supinated curl will work the peak more.

----
As to what you ought to do. Work up your cardio; either go longer or go harder. If you can do one mile now aim for 1.5, then 2 then 3; all within a manageable amount of time.

For the weight lifting, its awesome that you do it, but find some structure. Just doing whatever you feel like is not all that efficient nor effective. It will yield results for a while, but you can get a lot more mileage for your time.

Just remember, this is a process and a lifestyle. Take your time and do it right.
Good to know, thanks.

I don't just mean we randomly do whatever. Each day we work on a different muscle group, but we never do it in the same order as the last time we worked that group. Like, one day we'll do shoulders, and we'll do front, side, and back specific raises, while the next time we work the shoulders we'll do side, then back, then front.

It's just to keep the muscles from getting used to an exercise to the point where it doesn't do anything anymore.
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Unread 03-21-2012, 09:04 PM   #7
Arti
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Quote:
Originally Posted by Gemini25 View Post
What is a good work out for thighs besides running? That is the main area I want to tone down.

I was doing squats but I was told that is a body building exercise and I don't want more muscle on my legs, they are big enough as is and that is due to muscle. I want to thin them out, and not build.
It's actually... heavier squats.

Don't get misinformed that it's just gonna add increase bulk to your thighs. Women have a difficult time building muscle mass due to the lack of testosterone. Instead the muscle simply becomes more "toned". Also, women keep a lot of fat around their thighs so it can be deceptive of actually how much muscle is actually is from your thighs. Since Muscle is much more denser than fat it actually makes the thighs smaller as long as fat covering the thighs is removed, and that still requires a discipled diet.

Heavy squats will not other than build dense muscle, but the recovery period will also burn come calories too, allowing additional fat loss. If you just skimp out on the squats in fear of them becoming large, the opportunity for additional fat loss gets wasted each time.
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Unread 03-21-2012, 09:57 PM   #8
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Quote:
Originally Posted by Arti View Post
It's actually... heavier squats.

Don't get misinformed that it's just gonna add increase bulk to your thighs. Women have a difficult time building muscle mass due to the lack of testosterone. Instead the muscle simply becomes more "toned". Also, women keep a lot of fat around their thighs so it can be deceptive of actually how much muscle is actually is from your thighs. Since Muscle is much more denser than fat it actually makes the thighs smaller as long as fat covering the thighs is removed, and that still requires a discipled diet.

Heavy squats will not other than build dense muscle, but the recovery period will also burn come calories too, allowing additional fat loss. If you just skimp out on the squats in fear of them becoming large, the opportunity for additional fat loss gets wasted each time.
^^^This explains much better than me, but basically same conclusion.
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Unread 03-22-2012, 02:00 AM   #9
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Quote:
Originally Posted by Gemini25 View Post
So doing like 50 squats 3 times a week with 3-8 lb weights is good and will actually lean my thighs out?
Depends by the time you do 50 squats, does your thighs feel fatigued? I can't say from a personal perspective, but as of how you typed it, it won't be intense given the small ratio of load to work. Although it's better than nothing, doing more reps feels more like a high-intensity cardio interval than an actual resistance routine (assuming a 1x50 set).

But, if you have limited access to weights, the workout you've suggested is fine as long as the workout can give sufficient work to your thighs. Eventually you'll adapt to that workout and would have to up the intensity whether if it involves heavier weight or more sets (ideally more weight).

In an ideal scenario it would be actually less squats with even heavier weights, but it for people that don't have access to gyms and only have light weights at home, it's rather difficult to perform squats at that intensity. 50 squats in one set is not intense, however, if 10 squats were done in 5 sets of 10 (5x10), assuming that each set that the last rep felt significantly harder than the one before it, then it would be intense enough for the individual.

If there was an ideal way to do squats, it would be barbell squats, where the following can be achieved: Heavy weight can be used that can be adjusted by adding on plates, and the adjusted weight would allow to perform a set of no more than 12 reps. Problem is that access to barbells involves a gym membership most of the time.
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Unread 03-22-2012, 12:28 PM   #10
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Whenever ppl try to lose weight they end
up actually losing more muscle mass in their body then they are fat.

For example a person losing 12 lbs in 3 days is unreal.
You have to burn 3500 calories just to burn 1 lb of "fat".
Burning off 1 lb of fat is already extremely difficult.
So basically if I have to burn 500 calories x 7 days a week in order to drop 1 lb.
(For me I run at 4.0 speed on incline and it takes me nearly 50-60 min to burn 500 cal.)
That is already difficult. Losing 2 lbs of fat are for extreme fitness whores.
So you are basically losing more muscle mass and not much of fat.
Most ppl call this crash dieting.

Oh and btw there is no such thing as losing fat in a specific area.
Whenever your body burns fat it will burn it in all type of different areas.
I see a lot of women misinterpret weight with fat.
Only thing you can do is cardio cardio cardio.
Lots of it too.
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Unread 03-25-2012, 08:56 PM   #11
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Its great you want to do more. I suggest rewarding yourself with something thats fun like dancing or whatever else you enjoy. I would not suggest doing more muscle excersizes because if you're doing the correct amount your muscles need time to repair themselves.
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Unread 03-26-2012, 10:07 AM   #12
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Honestly, they say that, if you could only do one weight training vs cardio, that weight training is actually more important. The more muscles you build = the more fat/carbs you burn. I don't believe in "spot training" and it's also more effective to do like, complex? exercises that work big muscles and small muscles at the same time, ie a squat with a dumbbell curl or lateral shoulder press.
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Unread 03-26-2012, 01:34 PM   #13
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Originally Posted by KarmaxCore View Post
Honestly, they say that, if you could only do one weight training vs cardio, that weight training is actually more important. The more muscles you build = the more fat/carbs you burn. I don't believe in "spot training" and it's also more effective to do like, complex? exercises that work big muscles and small muscles at the same time, ie a squat with a dumbbell curl or lateral shoulder press.
That is one of the worst things you can do. I would never recommend combing multiple exercises in one movement, because overall both exercies are done half-assed then doing them separately. If you do them separely, more focus and energy can be dedicated on increasing the intensity (aka weight) rather than worrying out the other movement, and vise versa. More intensity = more muscle recovery.

I do like the use of "compound" movements that uses multiple muscle groups in the same movement, such as barbell squats, chin-ups, push-ups, etc. Never I would think about trying to tack on another movement in the process.
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Unread 03-26-2012, 10:53 PM   #14
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Quote:
Originally Posted by RainingEri
So I'm looking for advice on what I should be doing. Should I do more cardio, more weights? Maybe something else entirely?
I wouldn't recommend doing weights twice in a day usually to people. If you do your first session should work an entirely different muscle group. On the occasion I do two lifting session If i do any thing upper body in my first session I'll do lower body in my second session. But for someone trying to lose fat usually cardio is going to be more beneficial for the second session. I would just recommend having 4 hrs or more between session.

Also your weight training should focus on compound movements as they burn the most calories and work the largest muscles as well as the small muscles and you'll see overall better results. You only wrote about delts and biceps two of the smallest muscles on the body.

Quote:
Originally Posted by RainingEri
I only drink water and grapefruit juice, mostly water though), I'm trying to get rid of carbs (not completely, but I do eat too many), but any carbs I do eat usually come in the form of multi-grains or whole wheat.
I'd recommend cutting all calories from liquids except milk, it has an excellent blend of macro nutrient for recovering from workouts. Milk before bed is a great way to make sure your body has the energy and nutrients it need to repair it self during sleep. It also has about the same amount of calories of fruit juice or less(in comparison to grapefruit juice).

Also especially if your doing doubles you NEED carbs! The key is getting quality carbs in the right amounts. Cutting back carbs is great way to help lose fat but cutting them out completely is setting yourself up to regain weight down the road as most peoples diet consist of 60% carbs. Also knowing what a correct portion size goes a long way with carbs. If you want to cut back eat your carbs eat them early in the day and stick to your proteins and veggies form late after noon on (beside that glass of milk).

This is a good calorie calculator which breaks down your macro nutrient(Carbs, Protein, Fats) intake as well. It will help you figure out how much you need daily.

or use this site's calculator and search box to figure out calories in the normal food you eat. myfitness pal is a great free way to track what you're eating and if you have a smart phone they have a free app.


Quote:
Originally Posted by Gemini25 View Post
So doing like 50 squats 3 times a week with 3-8 lb weights is good and will actually lean my thighs out?
Doing this is actually like a cardio exercise and is definitely not a muscle building exercise.

From your posts it seems like the main thing you want to do is drop your body fat%. But at the same time i'd recommend you don't lose muscle. Studies have shown cardio alone to lose weight will have you lose 75% fat and 25% muscle which is a no no. Lean and muscular > Soft, flabby and skinny. For multiple reasons. The key is to keep your lean body mass the same ie not losing muscle. I usually recommend to most people to buy a bio electrical impedance scale. This will give you your body weight and body fat percentage, so you can keep track of what your losing.

To do this you want to mix in resistance trianing as well as cardio. If your using weights focus on your form you'll see better results and will help prevent injury. Some info about weight lifting you should choose a weight that will only allow you to do the amount of desired reps for example if you want 15 reps the 16th repetition you wouldn't be able to complete with proper form. 1-3 reps are usually to build power with break of 2-5 minutes with a quick tempo lifting fast, 3-7 reps to build strength w/ break of 2-5 min again with a fast tempo, 8-12 reps (sometimes 15 reps depending on exercise) is good for muscle hypertrophy or gain w/ breaks of 1.5-2 minutes with a slower tempo both on the eccentric(negative) and concentric(positive) phase. and 16 or more for muscle endurance with breaks of 1.5 or less this is usually with a faster tempo.

Resistance training doesn't always have to be about weights. If you look at a female gymnast they're lean and muscular and some of the most athletic people on the planet but almost never lift weights.

Though there are no shortcuts with this method you can't expect to lose more than 1-2 lbs a weeks max, reality is closer to 1lbs a week. It is also the most healthiest way of losing weight. If your on a plan that is dropping more than 5lbs a week (except for those who are obese or extremely obese) it can have negative health effects. Also the caloric deficit needed to lose that much weight usually has the average person starting them selves.

I brought up gymnast before for good reason one of the best ways to get the body image your looking for is to train like athletes that have that body image. For example if you want to be model thin training like a marathon runner is the healthiest way. If you want to be lean and muscular training in similar methods to sprinter or gymnast is a great way to do it. The added benefit of training like an athlete beyond body image is the performance as well. Body building or doing the elliptical doesn't usually translate into real life performance.

If you need help coming up with ideas for a routine or exercise feel free to ask

Quote:
Originally Posted by Arti
That is one of the worst things you can do. I would never recommend combing multiple exercises in one movement, because overall both exercies are done half-assed then doing them separately. If you do them separely, more focus and energy can be dedicated on increasing the intensity (aka weight) rather than worrying out the other movement, and vise versa. More intensity = more muscle recovery.
Well I would say that depends on the exercise for example adding a pushup to a burpee is a great addition. But adding curls to squats is pretty much a waste of time because of the exact reason you gave. If the intensity is relatively the same for both I'd say it's a good addition within reason. Perfect example is the clean and jerk, a clean with an over head press also considered by many trainers one of the best all around weight training exercises when done correctly.
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Last edited by 32spartan11 : 03-26-2012 at 10:56 PM. Reason: typo
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