So what should be next for me? Be my trainer.

Rae6503
Rae6503 Posts: 6,294 Member
edited October 2024 in Fitness and Exercise
So I am finishing up 12 weeks of Turbo Fire (although it has taken a lot longer than 12 weeks because I've taken extra rest days and added mountain biking and such in). I've become kind of annoyed with the whole Beach Body thing (I know a lot of people like them so I won't bash). So I don't want to start any more of their programs.

My current goal is just to continue to cut body fat while maintaining muscle (well as much as possible) until I reach the point of liking my thighs and/or feeling like my upper body is too skinny. Last time I lost weight I never did like my thighs and felt my upper body was too skinny right around 145, but I didn't exercise very much at all that time, diet only.

I want to get into some heavier lifting I think. I am not new to lifting, it's just been a while. I have a bow flex at home and access to a free gym at school (but that's a little harder to do since I have children and they don't have daycare, so gym time has to come out of research time when the kids are at the normal daycare).

So how much lifting do I do? Would 3 days be good? 1 day whole body (big moves likes squats, chest press), 1 day legs, 1 day upper body. I guess I'd do a full hour of cardio the other 3 days. How much cardio should I do on the days I lift? Is this still the right way to do things: 3 sets of 12, 1 minute rest in between sets, last two reps should be difficult? (I sound like I'm ancient, I just haven't lifted regularly since my undergraduate 10 years ago). Or should I be doing "circuits" or something? Trying to keep my heart rate up?

I was thinking about order that "New Rules for Women" book. Anyone know about it? Is it a "program" with a schedule and such or just guide lines?

Sorry. A million questions. Thanks for any help you can give me.

Replies

  • Didwoman1
    Didwoman1 Posts: 2
    Have you ever tried Super Slow weight training? You lift your maximum weight as slowly as possible. 10 counts up, 10 counts down. Do as many reps as you can at maximum weight. If it takes you more than 2 minutes then increase the weight. You will reach failing point as soon as possible and increasing % muscle and decreasing % fat. You can workout your whole body in as little as 20 minutes 2 x a week.
  • ninerbuff
    ninerbuff Posts: 49,046 Member
    So I am finishing up 12 weeks of Turbo Fire (although it has taken a lot longer than 12 weeks because I've taken extra rest days and added mountain biking and such in). I've become kind of annoyed with the whole Beach Body thing (I know a lot of people like them so I won't bash). So I don't want to start any more of their programs.

    My current goal is just to continue to cut body fat while maintaining muscle (well as much as possible) until I reach the point of liking my thighs and/or feeling like my upper body is too skinny. Last time I lost weight I never did like my thighs and felt my upper body was too skinny right around 145, but I didn't exercise very much at all that time, diet only.

    I want to get into some heavier lifting I think. I am not new to lifting, it's just been a while. I have a bow flex at home and access to a free gym at school (but that's a little harder to do since I have children and they don't have daycare, so gym time has to come out of research time when the kids are at the normal daycare).

    So how much lifting do I do? Would 3 days be good? 1 day whole body (big moves likes squats, chest press), 1 day legs, 1 day upper body. I guess I'd do a full hour of cardio the other 3 days. How much cardio should I do on the days I lift? Is this still the right way to do things: 3 sets of 12, 1 minute rest in between sets, last two reps should be difficult? (I sound like I'm ancient, I just haven't lifted regularly since my undergraduate 10 years ago). Or should I be doing "circuits" or something? Trying to keep my heart rate up?

    I was thinking about order that "New Rules for Women" book. Anyone know about it? Is it a "program" with a schedule and such or just guide lines?

    Sorry. A million questions. Thanks for any help you can give me.
    If you're experienced you can do a 3 day workout of legs one day, shoulders and arms, then chest and back and still be able to do cardio daily since the workout will be shorter. Handle as much weight as you safely can. 3 sets of 8-12 reps with at least 2 exercises per body part. Rest time 45 seconds to 1 minute between sets.
  • ninerbuff
    ninerbuff Posts: 49,046 Member
    Have you ever tried Super Slow weight training? You lift your maximum weight as slowly as possible. 10 counts up, 10 counts down. Do as many reps as you can at maximum weight. If it takes you more than 2 minutes then increase the weight. You will reach failing point as soon as possible and increasing % muscle and decreasing % fat. You can workout your whole body in as little as 20 minutes 2 x a week.
    This is considered more isometric training rather than isotonic training because of the speed. Isometric training builds strength and not muscle size.
    It has advantages for beginners though. They can learn to "feel" a muscle work and the mind/muscle link is better established. Also they would learn about "lifting till failure".
  • Rae6503
    Rae6503 Posts: 6,294 Member
    If you're experienced you can do a 3 day workout of legs one day, shoulders and arms, then chest and back and still be able to do cardio daily since the workout will be shorter. Handle as much weight as you safely can. 3 sets of 8-12 reps with at least 2 exercises per body part. Rest time 45 seconds to 1 minute between sets.

    I read somewhere that you need to hit each muscle group twice a week to see improvements. The above would only hit the legs once a week...
  • ninerbuff
    ninerbuff Posts: 49,046 Member
    If you're experienced you can do a 3 day workout of legs one day, shoulders and arms, then chest and back and still be able to do cardio daily since the workout will be shorter. Handle as much weight as you safely can. 3 sets of 8-12 reps with at least 2 exercises per body part. Rest time 45 seconds to 1 minute between sets.

    I read somewhere that you need to hit each muscle group twice a week to see improvements. The above would only hit the legs once a week...
    Untrue. I train each body part once a week and bomb them!! I used to train each body part twice a week in my 20's, but when I got into my 30's it took more time to recover. Since I've done it this way, I concentrate and focus more on that body part for that workout. Just hit it hard.
    For legs if you really want to see improvement, do 20 reps on each set. I used to just do 6-8 reps heavy, but didn't see much results. When I switched it to 20 reps, it hurt like hell and my legs blew up and muscle separation was more evident. Right now I am doing leg presses this way:

    Start: 2 45's on each side for 50 reps
    Add a plate on each side 40 reps
    Add a plate on each side 30 reps
    Add a plate on each side 20 reps
    Add a 25 on each side 18

    Done. Will then throw in some leg extensions to just squeeze out a few more blood pumping contractions. Of course you adjust the weights to your liking, but this is pretty intense.
  • TluvK
    TluvK Posts: 733 Member
    I highly recommend reading "The New Rules". Even though you already have experience with weight lifting, I think his ideas are very enlightening and he talks very specifically about losing fat, while gaining muscle and give you specific macro equations to achieve this.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    I highly recommend reading "The New Rules". Even though you already have experience with weight lifting, I think his ideas are very enlightening and he talks very specifically about losing fat, while gaining muscle and give you specific macro equations to achieve this.

    Does it give you a specific schedule or anything?
  • TluvK
    TluvK Posts: 733 Member
    I highly recommend reading "The New Rules". Even though you already have experience with weight lifting, I think his ideas are very enlightening and he talks very specifically about losing fat, while gaining muscle and give you specific macro equations to achieve this.

    Does it give you a specific schedule or anything?
    Yep and also a detailed nutrition plan.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    So I told my husband yesterday that the next time her ordered from Amazon that I wanted the book. YESTERDAY I told him this. Today he placed an order for some bike shorts and didn't get me my damn book.... grumble grumble.
  • ninerbuff
    ninerbuff Posts: 49,046 Member
    So I told my husband yesterday that the next time her ordered from Amazon that I wanted the book. YESTERDAY I told him this. Today he placed an order for some bike shorts and didn't get me my damn book.... grumble grumble.
    You do realize husband just "say" yes to everything?
  • Rae6503
    Rae6503 Posts: 6,294 Member
    So are you saying after 9 years of being together he does NOT listen to every word I say? I am shocked and appalled.
  • ninerbuff
    ninerbuff Posts: 49,046 Member
    So are you saying after 9 years of being together he does NOT listen to every word I say? I am shocked and appalled.
    No we say yes for fear of retaliation.
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