In need of some intensity...

daniellerusbult1

So I've been going to the gym for awhile now. I usually hit it almost every day if not twice a day... I don't always do the same workout, but I tend to stay within the same machines/routines/etc.

Here is what I typically will do: Start off on the treadmill (2:30 walk into interval running/walking... I end up getting over 2 miles in 25 minutes). Then I stretch and usually do a 5 minute ab circuit (including kettlebell swings, various crunches, medicine ball twists, slamming the rope down, various other things). I'll move to hip adductors/abductors (my hips shift due to weak muscles, so this is a must). Sometimes I'll row, I've started doing dead lifts, a little TRX...

But I'm not feeling the intensity. I want to lose fat and gain muscle. What are some ideas to ramp up the intensity of my workout at the gym?

Topsking2010

Your workout is soft!! Get yourself a Polar Heart Rate Monitor (FT7) and start lifting heavy weights.

Also do some HIIT for cardio

Do some bodyweight exercises with short breaks between sets

BTW no Alcohol

daniellerusbult1

That's exactly what I want to move away from... SOFT! What heavy weights are we talking? I want to work on the lat machine today, I know... but what are some ideas?

TheGymGypsy

Look into a beginner weight lifting program like stronglifts 5x5. You only do 3-4 different lifts a day, but each gym session you increase the weights you are using to up the intensity.

daniellerusbult1

Look into a beginner weight lifting program like stronglifts 5x5. You only do 3-4 different lifts a day, but each gym session you increase the weights you are using to up the intensity.

Do you have experience with this?

stefjc

And beware of advice like HIIT for cardio.... it is high intensity interval training, in no way cardio.


You say you have weak muscles and you don't know how to increase the intensity of your workout. You would probably really benefit from a few weeks with a qualified instructor who could assess you and explain what you need to do to improve safely.

You mught be lucky and get a summer special rate

daniellerusbult1

And beware of advice like HIIT for cardio.... it is high intensity interval training, in no way cardio.


You say you have weak muscles and you don't know how to increase the intensity of your workout. You would probably really benefit from a few weeks with a qualified instructor who could assess you and explain what you need to do to improve safely.

You mught be lucky and get a summer special rate

thank you for the idea! I just don't think that's in my budget.. We've got a lot of good people at our gym who I'm sure could help. I just don't know what to ask for help with. What should I be focusing on?

stefjc

I'd still ask, maybe you could share a session or two. I know I took 2 clients for the price of one sometimes.

It is hard, and daft, to try to be specific for you over t'interweb. But I'd suggest a whole body programme that would introduce new exercises nice and slowly, teaching you to recognise your body's strengths and weaknesses as you go.

Buddying up with someone you trust may also be a good way to get on.

Sorry, I can't recommend and off the shelf programme, I view them all with suspicion

FrankiesSaysRelax

I would buy the New Rules of Lifting for Women. I just started it (used to lift heavy awhile back but wasn't sure how to design a plan myself). It's only 3 days a week about 30 minutes a day. Then I do Insanity 2x a week as my HIIT.

stefjc

And beware of advice like HIIT for cardio.... it is high intensity interval training, in no way cardio.

I take that back - it seems that the original sprint interval HIIT has been modified and redefined since it was started. It now seems to have many forms one of which, possibly the most well known, is a form of fartlek training, which is indeed cardio.

Many apologies - must read more about what the young'uns are doing

daniellerusbult1

And beware of advice like HIIT for cardio.... it is high intensity interval training, in no way cardio.

I take that back - it seems that the original sprint interval HIIT has been modified and redefined since it was started. It now seems to have many forms one of which, possibly the most well known, is a form of fartlek training, which is indeed cardio.

Many apologies - must read more about what the young'uns are doing

LOL! There is definitely a lot of things for us to try out there... I just got back from the gym for my first workout of the day. I did 20 minutes of treadmill running and then went to the row, lat pull down, tricep "pull down" (I think that's what you would call it), bent over tricep with dumbbells and standing dumbbell press.

So I think that's a step in the right direction. I will be working on legs later and will continue to do dead lifts, leg extensions, leg curl, hip abductor/adductor. I think I'll add in squats. Any other suggestions?

stefjc

I tend to stick to less cardio as I have a problem with oxygen - side affect of anaemia.

So I do HIIT (the old one) on my heavy bag, kickboxing, rope and a lot of resistance band work. I have a problem with left leg hip flexors and piriformis too, so I am in no position to help with lower leg exercises - mine are a bit weird, to say the least.

BUT, having said that. If you are thinking about diversifying have you thought about changing the tempo of your resistance work? So squat single time, then squat slow time, down count 2 up count two, then 4, then 2 then single. You can do that on any exercise, on or off machines. The slower you go the more work the smaller, assisting and stabilising muscles have to do. Trust me, it REALLY pushes simple exercises into a completely different world.

I also do pushups with different hand positions to recruit more, smaller, muscle groups. If you do them try turning the fingers of one hand in and then concentrate on keeping your form. The imbalance this causes makes it harder to keep your shoulders and hips flat, meaning you actively recruit muscles that would otherwise not be used. When you have practised add the tempo changes, but before you do that I'd suggest a pillow under your face for safety's sake

There aren't many instructors out there that do small work or focus on functional sessions, but that is all I do/did as I specialised in post rehab work. So I am declaring my bias.... feel free to ignore any of the above if it does not fit you

daniellerusbult1

I tend to stick to less cardio as I have a problem with oxygen - side affect of anaemia.

So I do HIIT (the old one) on my heavy bag, kickboxing, rope and a lot of resistance band work. I have a problem with left leg hip flexors and piriformis too, so I am in no position to help with lower leg exercises - mine are a bit weird, to say the least.

BUT, having said that. If you are thinking about diversifying have you thought about changing the tempo of your resistance work? So squat single time, then squat slow time, down count 2 up count two, then 4, then 2 then single. You can do that on any exercise, on or off machines. The slower you go the more work the smaller, assisting and stabilising muscles have to do. Trust me, it REALLY pushes simple exercises into a completely different world.

I also do pushups with different hand positions to recruit more, smaller, muscle groups. If you do them try turning the fingers of one hand in and then concentrate on keeping your form. The imbalance this causes makes it harder to keep your shoulders and hips flat, meaning you actively recruit muscles that would otherwise not be used. When you have practised add the tempo changes, but before you do that I'd suggest a pillow under your face for safety's sake

There aren't many instructors out there that do small work or focus on functional sessions, but that is all I do/did as I specialised in post rehab work. So I am declaring my bias.... feel free to ignore any of the above if it does not fit you

Actually, I've heard of the slower movements being much more beneficial! I forgot about that, so thank you for bringing that up! As far as pushups go, I'm not good at doing a normal pushup yet, but I'm working on it. So eventually, I will try your variation. Thank you!