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LikkleMissAlive

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Hello Everyone,

What a great site.

I'm so happy I found it. My name is Sasha and normally am full of beans. I'm evaluating my workouts as I feel maybe I am overtraining. I have posted an article of my workout in womens health/Toning and in themens as I got zero responses.

Anyway I'm from England and try to work out five times a week, thats CV swimming and weights. I think I need to drop CV and do more weights? But any advice would be great.

All the talk about clean diet that is so true but I'm trying to up my activity without getting so tired. So please view my other post and advise!
 

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General rule of thumb you should weight train 3 times a week and do cardio 4-5 times a week for at least 30 minutes. Thats just starting out of course, and you would obviously adjust this to your fitness level. Try changing up your cardio however. Swimming is good, but put a stair machine, elliptical trainer, treadmill, etc. in your program from time to time to shake things up a bit.
 
aevans410 said:
General rule of thumb you should weight train 3 times a week and do cardio 4-5 times a week for at least 30 minutes. Thats just starting out of course, and you would obviously adjust this to your fitness level. Try changing up your cardio however. Swimming is good, but put a stair machine, elliptical trainer, treadmill, etc. in your program from time to time to shake things up a bit.
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Aevans, Thanks for your input, Yes I do use the stair master after my run to burn 100 cals which takes around 13-15 minutes depending how tired I am. I also use eliptic trainer on my day off from running please see my post then you can advice me better:

http://www.fitness.com/forum/showthread.php?t=10275

Thanks for replying.

Sasha
 
Isn't it technically 45mins to an hour if the goal is weight loss or toning. I say this b/c in some people it can take upto 20 mins for them to reach their Max. Heart Rate.
 
Yea it is, but most people have to work up to that.

For beginners, they should stick to 30 then build up to it. Judging by her other thread, she's pretty fit, so 45 to an hour at least for her.
 
aevans410 said:
Yea it is, but most people have to work up to that.

For beginners, they should stick to 30 then build up to it. Judging by her other thread, she's pretty fit, so 45 to an hour at least for her.
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Is that 45 - 1 hour CV for me? If thats the case thats what I am doing...

On my running days I sweat like a pig and its a great feeling. Sometimes after a run I go straight into a spin class. After that I'm so dripped with sweat its crazy.....

So any advice then lads??? Am I doing too much CV shall I do more weights less CV.

And yes I have been training for four years and have built it up....The days when I don't run and use the eleptical I don't feel as though I've done anything.....

Advice lads...Come on! I'm waiting....LOL!:D
 
actually, you do higher intensity cardio, if that works for you leave it alone.

You should evaluate your resistance training, go with more free weight exercises and move away from the body weight exercises.

You will build a little muscle, but not much. Working the muscles in this fashion will help keep them tight and firm.
 
OK! So leave the volum of CV alone. I don't actually think its too much, Mondays workout is the longest in terms of CV.

I tend to do my upper body with free weights. A 12kg bar I think it says 12 on it anyway. thats shoulder press, bicep curls, bench press at incline, straight lifts all sorts but I don't know the technical terms for it.

Its the legs I don't do free weights with. I think I need to build my cofidence up. Like doing squats in sets with my suma squats which have tightened my inner thighs but not as much as I'd like.

Also I think I should do lunges with dumbells. Yes your right more free weight workouts for my legs, as my upper i swith free weights and looks really good. I'm happy, I guess the same principle applies for legs. The thing is because I'm only 5 foot tall and petite I don't have much strength in my thighs as they are so short.....Your great BTW do you know that?
 
Welcome

Hello Sasha and welcome. If you want to mix things up once in a while, try HIIT. Also lunges are an excellent exercise for toning and shaping your upper leg and butt . *blushing* Anyhow keep up the great work and stay focused :)
 
hey jpc,

Thanks for your post. I do use Hiit. I do that maybe once a week and if i'm feeling rested maybe twice. Over the years I have changed and increased my program. Mainly on the weights side than the CV. So yes maybe I should mix the cv up but I want to concerntrate more on the weights side and get tighter in my muscle tone.

Oh I'm going Ice Skating on Saturday so that should defo mix it up......

Cheers matey
 
Ice skating

Yes, I would think ice skating would be a decent exercise. Have you seen the figures on those professional ice skaters :p Not too bad I'd say. Just remember to keep the legs pumping and don't do too much gliding. :) Stay focused. Jim
 
Hey,

I have been using the 45 degree leg press the one at the new gym is the lever seated leg press they both use the quads so with squats and deadlifts I'm sorted yeh......Let you know after I try it.
 
PotentialPhreak said:
Isn't it technically 45mins to an hour if the goal is weight loss or toning. I say this b/c in some people it can take upto 20 mins for them to reach their Max. Heart Rate.
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Depends on what you are doing... Usually (almost always) you do not want to hit MHR during cardio. A good cardio workout would consist of 45 minutes of 80-85% of your MHR.

BTW - Everyone CAN hit their MHR very quickly, it just depends on what you are doing. Try climbing on a VersaClimber set to full resistance and crank out a speed of 230+ feet per minute baby. I guarantee an MHR in a matter of a minute or two.

Sasha - You look fantastic! I would just keep doing what you are doing. If you want to drop your BF a bit, stick with your plan... It should work soon. Make sure you are eating healthy and drinking LOTS of water.

Cheers,
Rip
 
LikkleMissAlive said:
Is that 45 - 1 hour CV for me? If thats the case thats what I am doing...

On my running days I sweat like a pig and its a great feeling. Sometimes after a run I go straight into a spin class. After that I'm so dripped with sweat its crazy.....

So any advice then lads??? Am I doing too much CV shall I do more weights less CV.

And yes I have been training for four years and have built it up....The days when I don't run and use the eleptical I don't feel as though I've done anything.....

Advice lads...Come on! I'm waiting....LOL!:D
Click to expand...
You are doing just fine and prolly don't need much advice. Stick to your plan and stay healthy!
 
Aww thanks Rip...Thats so sweet. However that pic is three-two years old. I can't wait to post a newer one to get your feedback on now. Doing weighted crunches and sit ups has really helped round the tummy area however the new gym I'm joining doesn't have weight balls so any advice on doing weighted sit-ups????

What can I use in terms of weights to do them....

I'm going to do some different leg weights to focus on my hamstrings as thats the area I think I need to tighten up now but the CV is the main bulk of my workout so 75% CV 25% weights seems to be working for me. And I'm good I do eat well only naughty on the weekends as my Tshirt says....If that motivates you then thats great,,,just being LikkleMissNaughty now..LOL!

Thanks Rip
 
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