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General Bodybuilding Discussions => Workouts => Topic started by: LizKane on July 03, 2010, 11:45:28 AM



Title: Looking for Some Help/Advice
Post by: LizKane on July 03, 2010, 11:45:28 AM
Hey there - 23yr female here @ 350lbs. Looking for some advice/help - everything I read is OH so confusing

A little background: Started working out in Jan 2010 at a Curves. It was a great start, and I lost 30lbs while there, but it wasn't a "real gym" and no longer challenged me. Mid-May I joined Planet Fitness, and have been working out about 5 days per week.

I can't really afford a personal trainer; so I'm hoping to get some tips/advice here. I use the weight machines at PF (planet fitness) and this has been my routine:

Day 1:

30 mins cardio
Chest/Back/Biceps doing the following machines:

Chest Press - 50lbs 3x10
Pectoral fly - 60lbs 3x10

Fixed pulldown - 95lbs 3x14
Seated row - 95lbs 3x12
Back extension - 130lbs 3x15

Arm extention - 50lbs 3x12

Ab Crunch Machine - 120lbs 3x14

QUESTIONS: For the fixed pulldown machine, is it better to use the wide or close grip? Why?

Day 2:

30 min cardio
Legs/Lower Body using the following machines:

Seated leg curl - 100lbs 3x10
Leg extention - 100lbs 3x10
Leg press - 220lbs 3x14
Hip abduction - 120lbs 3x12
Hip adduction - 120lbs 3x12
Calf extention - 95lbs 3x14

Ab Crunch Machine - 120lbs 3x14
Day 3:

30 min cardio
Shoulders/Triceps using the following machines:

Overhead Press- 50lbs 3x10
Lateral Raise- 50lbs 3x10
Rear deltoid- 55lbs 3x12

Arm curl- 50lbs 3x12

Ab Crunch Machine - 120lbs 3x14

*I do these 3 days, have a day of rest, then repeat.

-------

Questions...

- My goal is to lose weight *and I have a lot to lose* as well as build muscle. a) Should I be doing fast or slow reps? b) Is it better to have a higher weight/lower reps or lower weight/higher reps? c) Is the above routine 'right'?

I guess I just want to be sure I'm doing things right. I'm motivated and I have a long road ahead of me.

Any tips and advice are GREATLY appreciated!!


Title: Re: Looking for Some Help/Advice
Post by: Paul on July 03, 2010, 11:57:37 AM
5 days of weight training is way too much for females.  Im a guy and I only do 3 times a week.

I don't recommend machines because they dont' give very good results and they also have an unnatural arc and can lead to injury.  


If you want to build muscle and lose fat you can't do at the same time.  You have to pick a goal first and do it in phases.  It sounds like you would be better to start dieting.  Lose about half pound a week.   Which is 1750 calories less per week (250 calories) than what you eat to maintain your weight (1 pound of fat is 3500 calories).  You may have to lower your calories occassionally as your metabolism slows on your diet to keep losing at the same pace.   Women generally should lose fat slower than guys because they don't eat as many calories so if you try to lose one pound a week you will be cutting 500 calories a day off plus even more calories as your metabolism slows down.  Not really a ideal situation.  Weight training will help preserve your muscle while you diet.


Title: Re: Looking for Some Help/Advice
Post by: LizKane on July 03, 2010, 02:20:51 PM
5 days of weight training is way too much for females.  Im a guy and I only do 3 times a week.

I don't recommend machines because they dont' give very good results and they also have an unnatural arc and can lead to injury.  


If you want to build muscle and lose fat you can't do at the same time.  You have to pick a goal first and do it in phases.  It sounds like you would be better to start dieting.  Lose about half pound a week.   Which is 1750 calories less per week (250 calories) than what you eat to maintain your weight (1 pound of fat is 3500 calories).  You may have to lower your calories occassionally as your metabolism slows on your diet to keep losing at the same pace.   Women generally should lose fat slower than guys because they don't eat as many calories so if you try to lose one pound a week you will be cutting 500 calories a day off plus even more calories as your metabolism slows down.  Not really a ideal situation.  Weight training will help preserve your muscle while you diet.

I'm not all that comfortable using the free weights section, its generally men who are already in shape and I just don't feel right over there, so I stick to the machines.

I already do diet - I stick to around 1500 calories or so. I only eat fresh veggies/fruits and chicken/turkey, stuff like that :)


Title: Re: Looking for Some Help/Advice
Post by: Paul on July 03, 2010, 03:41:46 PM
Well free weights stress the body more which is better for fat loss and muscle gains.  Thats why guys use them.  Plus they are more challenging.  Youll get bored using machines over time and like I said you are at big risk for an injury using those machines.

If your not losing weight right now you may have dropped your calories too fast and stalled your metabolism.   When you hit a plateau in your results you either drop your calories slightly more again or you increase calories and take a break from excercise for one  or 2 weeks and reset your metabolism before you start your diet again.  You have to take a break and increase calories every 2 or 3 months like that because your body gets stale and starts overtraining.


Title: Re: Looking for Some Help/Advice
Post by: fatburningfurnace on July 17, 2010, 05:27:52 PM
Do both close grip and wide grip pull downs, they work different parts of your back and you should switch off with them.  Also I recommend decreasing your weight and increasing your reps to 15-30 reps to burn more.  Just some advice.