Lifting weights and troublesome tum...

EmmaReed84
EmmaReed84 Posts: 263 Member
in Fitness and Exercise
I have been back to my gym and spoken with the fitness manager and told him what I want (happy with overall size, just want "toning" and definition especially around the middle). I asked about weights and cardio. This is what my new program is.

Warm up - 10 minutes bike

WEIGHTS
Squats 4 sets, 6 reps @5kg each side
Deadlift 4 sets, 6 reps @5kg a side
Romainian (straight leg) deadlift 4 sets, 6 reps @5kg a side

TRX (Them dangling thingys that are on the A frame lol)
Chest prest 3 sets, 10 reps
45degree row 3 sets, 10 reps
Jacknife 3 sets 10 reps
Mountain climbers 3 sets 10 reps
Jackknife with twists 3 sets 10 reps

CARDIO
Elliptical cross trainer 7 minutes @ 1 min level 4, 30 secs level 10.
Treadmill - cool down

Can you tell me what you think, baring in mind this is the first time I have ever done "proper weights"

The only minor issue is I can only do this 2x a week. I do HiiT cardio at home and other various things, and usually work out 6 days a week, but was advised, with my new program to do

Monday gym

Tuesday off

Wednesday gym

Thursday off

Friday at home workout

Saturday at home workout

Sunday off.

Oh and it is makes any difference I am 5ft 2, 122lbs, waist 27"

Thank you....

Please someone help me LOL :)

P.S. Weights are with 20kg barbell... forgot to add :)

Replies

  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Good exercises, but it seems like those weights will be fairly easy for you, right?

    If they are keep slowly increasing them.

    You are NOT going to bulk up like a man. It's a physiological impossibility for a woman. If you want "tone" you need to add muscle.
  • EmmaReed84
    EmmaReed84 Posts: 263 Member
    Good exercises, but it seems like those weights will be fairly easy for you, right?

    If they are keep slowly increasing them.

    You are NOT going to bulk up like a man. It's a physiological impossibility for a woman. If you want "tone" you need to add muscle.

    The guy said the bar is 20kg, so with the 5kg either side it is actually 30kg.
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    When you say

    Squats 4 sets, 6 reps @5kg each side
    Deadlift 4 sets, 6 reps @5kg a side
    Romainian (straight leg) deadlift 4 sets, 6 reps @5kg a side

    Are you referring to barbells or dumbells?

    do you mean the 20kg barbell, plus 5kg weights added each side, or do you mean 5kg dumbells in each hand, as there is a big difference.

    EDIT - Crossed with your post replying above.
  • EmmaReed84
    EmmaReed84 Posts: 263 Member
    When you say

    Squats 4 sets, 6 reps @5kg each side
    Deadlift 4 sets, 6 reps @5kg a side
    Romainian (straight leg) deadlift 4 sets, 6 reps @5kg a side

    Are you referring to barbells or dumbells?

    do you mean the 20kg barbell, plus 5kg weights added each side, or do you mean 5kg dumbells in each hand, as there is a big difference.

    EDIT - Crossed with your post replying above.

    Sorry for not being clear... 20kg barbell :)
  • fit_grrrl
    fit_grrrl Posts: 32
    I am around your measurements and I started by lifting 20kg

    All i'll say about the is that if the 6th rep is easy then you need to increase your weight

    He's got the 4 sets 6 reps correct but only if you are struggling to lift on the last 2

    My body work best when I am lifting heavy and with low reps so hopfully it will work for you too.
  • Philllbis
    Philllbis Posts: 801 Member
    Look into the Strong Lift 5x5 program. You focus on compound lifts. You'll start with just the bar at first and then add on 5lbs after you complete a successful routine. You can probably modify this to do it twice a week.
  • EmmaReed84
    EmmaReed84 Posts: 263 Member
    Thank you.

    When he first showed me each one (squat, deadlift etc), I did with it with just the 20kg bar and did 10 reps just to check my form was correct. Then he added the 5kg each side, I managed to get to 5 fairly easily on the first rep although did "feel it, then on the next sets I was REALLY feeling by rep 4! I could have never done 7!
  • Philllbis
    Philllbis Posts: 801 Member
    Thank you.

    When he first showed me each one (squat, deadlift etc), I did with it with just the 20kg bar and did 10 reps just to check my form was correct. Then he added the 5kg each side, I managed to get to 5 fairly easily on the first rep although did "feel it, then on the next sets I was REALLY feeling by rep 4! I could have never done 7!

    He's basically showing you the fundamentals of the Strong Lifts program. You do 5 sets of squats every session. You start with just the bar for the first session. If you complete 5 sets successfully, you then add 5lbs to the next session. You squat every session but you perform different exercises for session A or B. I think you could tailor this to twice a week.
  • EmmaReed84
    EmmaReed84 Posts: 263 Member
    Sorry to ask another question about this LOL...

    So if I do the above program Monday and Wednesday at the gym, with a home work out Friday and Saturday (something like 30DS/HiiT cardio)

    How soon will I begin to see results? Don't get me wrong I am not expecting a beach perfect body in 2 weeks, I am not stupid LOL. However I am going on beach holiday in 90 days and would like to see some improvement to my shape. Is this doable?

    Again sorry for all the silly questions and thanks to all who reply LOL

    edit: Just realised what "30DS/HiiT" looks like (*kitten*) *giggling* OMG I am so sad!
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    Good exercises, but it seems like those weights will be fairly easy for you, right?

    If they are keep slowly increasing them.

    You are NOT going to bulk up like a man. It's a physiological impossibility for a woman. If you want "tone" you need to add muscle.

    The guy said the bar is 20kg, so with the 5kg either side it is actually 30kg.

    OK, but I'd still offer the same advice. Do that workout for a week. If by the end of the last set you aren't really, really tired then up the weight a little bit and continue, even if you have drop down to 4 or 5 reps.

    Lower reps and heavier weights is the quickest way to change your body composition, but the weight has to be a challenge.

    You don't want to be that girl in the gym doing 50 curls with a 1kg weight and not even breaking a sweat doing it. :)
  • Philllbis
    Philllbis Posts: 801 Member
    You should see results in 8-12 weeks but a lot depends on your diet also. I've noticed quite a difference in my chest and abs since starting the program. I starting seeing results right around the 7 to 8 week point but everyone has different results. Just be consistent and patient and you will see results.
  • EmmaReed84
    EmmaReed84 Posts: 263 Member
    BRILLIANT advice, all taken on board!

    Bostonwolf
    He guy in the gym did show me where all the extra weights were and also said as soon as I can to 6 reps fairly easily (or if I think I can do 7), to up the weight in 2.5kg increments either side, or until I can feel it again.

    Philllbis
    That sounds great to me. Like I said I am happy with my weight and size, just the layer of belly fat I want shifting! LOL
  • GonnaBFit2510
    GonnaBFit2510 Posts: 87 Member
    Thanks for posting this I'm about the same as you and looking to start lifting, I've just got NROL4W so reading that at the mo but always good to see other workout routines too. hope it goes well for you and you start getting the results you want. ;0)
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    I don't speak kg lol. I"m aware I could google it but I feel the weight is irrelevant.

    The exercises sound great and as long as they teach you how to properly use TRX then you should be good to go. The exercises they gave you on TRX will definitely help your midsection like you asked.

    As for the weight... put enough weight on the bar so that you can keep your form but also so that the last three reps are difficult to finish. If the last three reps are easy then you need to increase your weight.

    Have fun, girl! Sounds good for a beginning workout with your goals in mind!
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    Good exercises, but it seems like those weights will be fairly easy for you, right?

    If they are keep slowly increasing them.

    You are NOT going to bulk up like a man. It's a physiological impossibility for a woman. If you want "tone" you need to add muscle.

    The guy said the bar is 20kg, so with the 5kg either side it is actually 30kg.

    OK, but I'd still offer the same advice. Do that workout for a week. If by the end of the last set you aren't really, really tired then up the weight a little bit and continue, even if you have drop down to 4 or 5 reps.

    Lower reps and heavier weights is the quickest way to change your body composition, but the weight has to be a challenge.

    You don't want to be that girl in the gym doing 50 curls with a 1kg weight and not even breaking a sweat doing it. :)

    Do it for a week? bad advice, nothing in fitness or nutrition ever takes just a week to see if it's going to work for you or not. Also, "really really tired" isn't really a good indicator of anything considering exercise tends to give people more energy. She just needs to make sure the last few reps of each set are difficult to finish with good form. It's that simple.
  • liftingbro
    liftingbro Posts: 2,029 Member
    Well, it's good they set you up with some of the staples.

    IMO, everyone should do BB squats, deadlifts, bench press and I like to add military press and rows. These are the bare minimum 5 lifts that everyone should do. I'd shoot for 9 sets per muscle group and shoot for about 6 reps.

    From there you can add in isolation exercises if you want such as barbell curls, leg extentions, lateral raises, calf press...ect.
  • kimberly728
    kimberly728 Posts: 124
    I highly recommend stronglifts 5x5... there is a group on mfp that you can join called stronglifts 5x5 for women. it's a group of pretty amazing women that are doing this program. I just started it myself and I'm really loving it.


    http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women <--- link to the group!!
  • fit_grrrl
    fit_grrrl Posts: 32
    I started seeing results after 3 Months (Jan to March)

    Waist 29" to 26.5"
    Hips 38" to 37"
    Thighs 22" to 21"

    I have a flat tummy now also but no abs as still got a layer of fat but my butt looks lifted

    So my plan is
    Monday - Upper
    Tueaday - Off
    Wedesday - Lower
    Thursday - Hill running on HIIT mix with Squat jumps / Core
    Friday - Upper
    Saturday - Off
    Sunday - Light leg work with Cardio

    I am pear shaped so I drop weight from the head downwards. I am working my upper body heavy to gain size to balance out my pear hips :)

    Hope that helps

    Edit - Should say my clean diet has made the most impact. True believe in the 80/20 split on working out and diet
  • EmmaReed84
    EmmaReed84 Posts: 263 Member
    Do it for a week? bad advice, nothing in fitness or nutrition ever takes just a week to see if it's going to work for you or not. Also, "really really tired" isn't really a good indicator of anything considering exercise tends to give people more energy. She just needs to make sure the last few reps of each set are difficult to finish with good form. It's that simple.

    "She just needs to make sure the last few reps of each set are difficult to finish with good form"

    Well this morning was not a proper workout, just a showing me how everything is done and having a go. I left feeling that I had somehow cheated, so when DH came back, I went back to the gym to do the workout.

    There were 3 people at the barbell and let me go in with them and the guys were able to spot me and encourage me! As for your comment of last few reps being difficult... HOLY MOTHER OF GOD!!! I am going to ache tomorrow!!! LOL

    I am so excited about doing this, this is definitely more "me" than an hour on a treadmill!! I loved it!

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