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advice needed! Justin seems to be the man in the know ;o)

kae

gunna be a fatty for ever
#1
Rite! Ive been eating heathly since jan and have lost 2 stones! Ive been going to gym for just over a month! I usually do 2400m in as fast a time as poss.. usually between 10 - 11 mins. I then do 15 on treadmill starting off at a slow pace going up to 7 inc and 7 speed doing a gentle jog for last 2 mins, then move to cross trainer and do 15 mins level 5. I finish off with 15 - 20 mins on bike! I do my weights once a week. and i stick to around 1400 cals. I got to gym 3 times a week.

The thing is i have sts quite a few times over the past few weeks and i really cant see any thing that i can improve! I did loose 2lbs this week but i did all of the above 5 days this week. is this what it takes for me to loose weight?

Thanks in advance :flirt2:

love katie
xxx
 
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#2
Well done on your achievements so far. And your 2400m time is really impressive! Can I ask why exactly you go for 2400meters? It seems a bit of random number thats all lol!


If you're not seeing any improvements then the best thing to do (as with most things in life) is to abide by the 180 Principle. This means, that since what you are doing isnt working any more, then doing the exact opposite, should work brilliantly!


What I'd recommend is start using the weights 3 times per week, every session you are there. You will burn FAR more calories with a well designed free weights programe than you will with cardio equipment (despite what tradition and the glossy women's magazines may tell you!).

You want the weights to make up around 80% of your workout (about 40-45 minutes tops) and finish off with 10-20 minutes MAXIMUM of cardio afterwards. What you are doing on the rower would be PERFECT for this! All you need to do is keep beating the time you get 2400m in. So if it takes you 10:35 one session, the next time you want to aim for 10:30! This method is guaranteed to burn maximum fat.

If you find the thread 'mygraduation challenge' by Losemenow, you'll find a workout i devised for her there, which should also work well for you. Take a look at it and give it a go. If theres any questions or more information you'd like please let me know.


Justin
 

kae

gunna be a fatty for ever
#3
Well done on your achievements so far. And your 2400m time is really impressive! Can I ask why exactly you go for 2400meters? It seems a bit of random number thats all lol!


If you're not seeing any improvements then the best thing to do (as with most things in life) is to abide by the 180 Principle. This means, that since what you are doing isnt working any more, then doing the exact opposite, should work brilliantly!


What I'd recommend is start using the weights 3 times per week, every session you are there. You will burn FAR more calories with a well designed free weights programe than you will with cardio equipment (despite what tradition and the glossy women's magazines may tell you!).

You want the weights to make up around 80% of your workout (about 40-45 minutes tops) and finish off with 10-20 minutes MAXIMUM of cardio afterwards. What you are doing on the rower would be PERFECT for this! All you need to do is keep beating the time you get 2400m in. So if it takes you 10:35 one session, the next time you want to aim for 10:30! This method is guaranteed to burn maximum fat.

If you find the thread 'mygraduation challenge' by Losemenow, you'll find a workout i devised for her there, which should also work well for you. Take a look at it and give it a go. If theres any questions or more information you'd like please let me know.


Justin
Hiya justin! Thank you so much for your reply!

Well i do 2400m cos thats what the personal trainer told me to do! :D She put me on a gentle plan when i first started just to see what my fitness levels were like. I was doing 2200m in about 12 mins so she increased it by 200m and told me to do it as fast as i could! I must say the rower is my worst machine! I go on it first to get it outta the way! But if you say its really good for fat burning .. well i think i might make myself like it hehe:D:D

I had a feeling you'd say i need to up my weights sessions! Im defo gunna jump over to see the thread u advised me to go on! As i am on my 3rd fitness plan with my gym and i am already getting used to it!

You have been so helpful! Much more than my trainer at the gym its self!... i could just reach through the laptop and kiss you :p:p:p!!

thanks justin! i will no doubt be back with more questions soon!

have a fab weekend

luv katie
xxxx
 

kae

gunna be a fatty for ever
#4
I am such a girl when it comes to weights! hehe

1a. DB Deadlift 4 x 10-12
1b. DB Reverse Lunge 4 x 10-12
Rest 60 seconds between each superset

2a. DB Shoulder Press 4 x 10-12
2b. Lat Pulldown 4 x 10-12

<----- r these machines or free weights?

I like the look of the complex a or b although i wouldnt dare do them in the gym as my confidence is at rock bottom! Are they as effective if u do them with a broom as you suggested? I was thinking maybe try them at home before/if i go showing my self up in the gym!

xxx
 
#5
You're too sweet! Haha.


They're all free weights (dumbbells), except the lat pulldown machine. I don't advocate machines because they don't burn many calories and therefore don't give you results as quick as free weights do. Free weights also force you to use your core, which machines don't (because you're sitting down, which none of us need to be doing more of!)

The lat pulldown is the only exception,as cable machines have thier uses.



The complexes will definately be effective with a broom, that wasn't an exagerration! Get at them in your house and before you know it you'll be itching to get into the gym and try them with a 5kg barbell!
 

kae

gunna be a fatty for ever
#6
thanks for that justin! I am seeing my trainer on weds so will ask her to ease me in gently to some free weights!

when she does me a plan i will pm it you to see if i am on the right track!.. thats if u dont mind !

I think once i have built my confidence up a bit i will be ok with them! I just think i will feel daft with my little weights at the side of all the big boys HA!

Speak soon

love katie
xx
 

kae

gunna be a fatty for ever
#8
Katie do you measure yourself?? You may have stayed the same but have probably lost quite a few inches as you are toning up.

no i havent sarah! I really need to tho! i keep sayin i will but never do. I think im going to do it tonite and get it over with!

Thanks for the advice
xxxxx
 
#9
Its worth doing, last week I stayed the same and I'd been on the treadmill a lot!!! I measured myself and I had lost 2" off my thighs and just above the knees !!! Made me feel better and that is wasn't a wasted week afterall
 

kae

gunna be a fatty for ever
#11
justin i dont need to read that! i already know what its says! I have read it a few times!!! heheh

Its soooo true but i am a woman an need to see the scales going down! hehehe

i stole my fitness plan from the gym yesterday. would u mind if i posted it on here to see what u think to it?

luv katie
xxxx
 

kae

gunna be a fatty for ever
#12
justin!!!!!!!!! i need an ambulance!!! i have spaghetti legs!!

I looked like a right plonker walking home from gym yesterday! I was talkin to my instuctor about dead lifts and squats with barbells and she showed me how to them!

Legs and bum r a little delicate this morning hehehe

thanks so much for the advice

hope u r well
xxx
 


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