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Author
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Topic: Fitness training
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InLoveWithLife
Knowflake Posts: 1398
From: Wonderland
Registered: Aug 2006
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posted June 07, 2007 10:58 AM
 
Hi ppl, I want to start on a fitness regimen. But I don't know what fitness program to follow. I want to lose weight + tone my body. I am not scared of building a bit of muscle. I find it sexy.   I did 2 sets with 10 reps for my upper and lower body yesterday (on about 4-5 machines). Now the fitness instructors there told me not to do it more than twice a week, but that seems too little to me !! I thought I'd be majorly tired after my workout (at that time it did feel like my muscles were being stretched to their extreme) but i am just a little fatigued, but no muscle in particular seems very stressed. As for my body type, i wud say it is meso morph. I already have some well defined muscles on my limbs, just tht they are not too visible What do u guys say? can i do it like every alternate day?? I also walk/run on the treadmill for 2 miles on an incline. is that enough? (that's about 35-40 minutes) IP: Logged |
fayte.m
Knowflake Posts: 6928
From:
Registered: Mar 2005
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posted June 07, 2007 01:22 PM
Low weights high reps for weight loss.
High weight low reps for muscle building.
Your treadmill work is fine.
Nautalus and Cybex or rowing are good exercise.
Are the folks there trainers or simply instructors?
I preferred every other day in my better days with a 4 mile walk on non gym days.
Gym days was a two hour workout, not counting the treadmill or bike.
But I was going for building muscle mass and strength not to look sexy or lean.
You should feel worked up and pumped and loose and invigorated, but not in pain after a workout. If it causes swelling or actual pain later, you are overdoing it. Make sure you eat enough protein and your electrolytes are balanced. Keep hydrated but do not over do it. Some folks think the more water the better. Not so. One can get water intoxication and this can be very very dangerous especially if caloric intake is low.------------------
~Judgement Must Be Balanced With Compassion~
~Do Not Seek Wealth From The Suffering, Or The Dire Needs Of Others~
~Assumption Is The Bane Of Understanding~
~ if you keep doing what you did, you'll keep getting what you got.~
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BlueRoamer
Knowflake Posts: 2689
From: Calm Blue Ocean, Calm Blue Ocean
Registered: Jun 2003
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posted June 07, 2007 01:54 PM
Do what you're trainer says. When you first start out you want to do full body work outs about 2-3 times a week. Reps can vary, but if you're starting I'd go for 12-15. Since you've never worked out before you don't want to go too heavy on weight and potentially hurt yourself, but you do want to build some muscle as it gives you shape and helps to burn fat.You should never train the same muscle group on consecutive days. The cardio is enough if you see the results you're going for. Make sure you eat a high protein diet, and low fat, low carbs (especially high glycemic carbs like white bread, pasta, rice, soda). For carbs try whole grain bread, sweet potatoes, brown rice, oatmeal. IP: Logged |
InLoveWithLife
Knowflake Posts: 1398
From: Wonderland
Registered: Aug 2006
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posted June 07, 2007 05:42 PM
Hi,thanks a lot for your inputs faye and BR.  faye i'm not sure whether they are trainers or instructors. i think the latter. after the workout yday, i am kind of fatigued, like after a day of hard work, actually more so today than yesterday. no pain as such. i did about 2 sets of 10 reps at difficulty level that i thought was as much as i could take without hurting myself. BR, why shud one not train the same group of muscles on the next day?  if u cud point me to a good website explaining some of the logic behind all this it wud be great so i guess today i just do the cardio's, bcoz yday i dont think i spared too many muscles. i am trying for a high protein diet (eggs, reduced fat milk and yogurt, and lentils/beans since i am a vegetarian). these days i am cooking all my meals, so low fat is ensured since i cook with minimal oil. i mostly cook with olive/mustard oil. I am not a fan of rice either. or bread. no sodas. pasta might be more difficult. hmmm. i do take a good quantity of vegetables/ fruits. so that's a plus. IP: Logged |
BlueRoamer
Knowflake Posts: 2689
From: Calm Blue Ocean, Calm Blue Ocean
Registered: Jun 2003
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posted June 08, 2007 12:09 AM
ILWL when you weight train, you are actually ripping muscle fibers, which signals to your body to rebuld them, and rebuild them BIGGER and STRONGER, this takes some energy to regenerate and build, and time too!If your thumb had a wound on it you would not want to bash it against a wall. This same principle applies to muscles. The tissues is actually damaged, you need at least 48 hours to let it heal! IP: Logged |
fayte.m
Knowflake Posts: 6928
From:
Registered: Mar 2005
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posted June 08, 2007 12:37 AM
I found that a VERY light full body work out is a good idea even though you are rotating upper and lower workouts. I mean very light as in FULL body range of motion isometrics etcetera to loosen up before any workout.
This can prevent pulling any tired muscles from the previous workout.------------------
~Judgement Must Be Balanced With Compassion~
~Do Not Seek Wealth From The Suffering, Or The Dire Needs Of Others~
~Assumption Is The Bane Of Understanding~
~ if you keep doing what you did, you'll keep getting what you got.~
}><}}}(*> <*){{{><{
~~~ ~~ ~~~~ ~~~ ~~
~~~~~ ~~~ ~~~~ ~~~ IP: Logged |
jani_jean
Knowflake Posts: 192
From: In my thoughts
Registered: Dec 2005
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posted June 08, 2007 03:22 AM
Great thread !ILWL all the best with ur fitness programme. The hardest part i guess is continuing the exercise regime on the long run REGULARLY!!! thats where i get stuck generally..hope u dunt follow me in this and STRENGTH TRAINING is definitely a plus to control weight and look great :thumbsups: IP: Logged |
InLoveWithLife
Knowflake Posts: 1398
From: Wonderland
Registered: Aug 2006
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posted June 08, 2007 09:59 PM
Thanks for explaining that BR- that makes sense. hehe....now another question for you....why do we need to do it in set of 2-3 with 10-15 reps. what's the logic behind that ? (hope u don't mind my gemini curiosity )Faye, i just googled isometrics. this is the first time i heard this term. are these done on any machine? many of those machines in the gym look scary to me. some i am embarrassed to try because i tried and i cudn't move it at all, even at the lowest difficulty level. (i think it was the chest press or some such thing) today i think i pulled up my hamstring muscles. and tht was at the lowest possible difficulty level. whereas the last time i had also exercised them and i was fine. then why did they get strained today? thanks jani_jean IP: Logged |
BlueRoamer
Knowflake Posts: 2689
From: Calm Blue Ocean, Calm Blue Ocean
Registered: Jun 2003
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posted June 09, 2007 11:01 PM
Hi ILWL. Some studies have shown that those are the amount of reps necessary to build muscle mass. Once you get above 15 you're getting into tha cardiovascular area, you're not really going to be putting much strain on the muscle itself, the weight simply isn't high enough, what you are going to be doing is challenging your heart to keep pumping blood to those tissues.1-6 reps=strength
7-12=muscle building
12-16=endurance This is assuming you're using enough weight so that you CANT do anymore than those # of reps. This is all online if you google it. IP: Logged |
InLoveWithLife
Knowflake Posts: 1398
From: Wonderland
Registered: Aug 2006
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posted June 10, 2007 09:35 PM
thanks a lot BR...i have decided on 12 as the golden number to aim for IP: Logged |
Lindaland
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