Slimming Down and Toning/Sculpting - Help! - JP Fitness Forums

werhardt · 03-31-2008, 07:45 AM

I use to go to the gym 3 or 4 times a week, but things have changed in my life and I stopped going. I regret that, but just joined a gym a month ago and I have been going to the gym 3 times a week. Monday, Wednesday and Friday. I want to get toned again and take inches off my my body.
What can I do or can you help me with changing my workout around. I don’t want my thighs to get any bigger and I need work on the back of my arms. Can you help me? What weight should I be doing and how many reps. Also, am I doing too much.
This is what I do below. I Usually stay on the treadmill for about 30 minutes. Then I also sometimes ride on the bike for 30 minutes (this is the type of bike that has a back)
Leg Press, Weight 140, Reps 2/12
Let ext , Weight 65, Reps 2/12
Leg Curl, Weight 50, Reps 2/12
Inner Weight 80, Reps 2/20
Outer Weight 110, Reps 2/20
Over Head 140, Reps 2/12
Chest Press 0, 2/12
Triceps Ext Weight 35, Reps 2/12
Tricep Pulldown 65, Reps 2/12
Bicep Curls Weight 20, 2/12
Rows 65, Reps 2/12
Abs Crunch 65, 2/25
Back 65, 2/25
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missjane · 03-31-2008, 08:12 AM

Because you used the dreaded "toning" word, I am assuming you are female.

Why don't you try reading New Rules of Lifting for Women? Instead of machines, start doing some exercises like Squats and Deadlifts? Instead of SS cardio, do some HIIT, instead.

And forget "toning"! Build some muscle!

dillytl · 03-31-2008, 08:18 AM

Do you do that same workout three times a week? If so, then yes you are doing waaay too much!!! ITA with what Jane said!

Phaedrus49er · 03-31-2008, 08:23 AM

There is no amount of sarcasm that would allow me to adequately express just how terrible this plan is

Seriously though, consider dropping the Parade magazine routine and do something that's actually beneficial to your health and longevity. Jane's NROL4W is a great place to start (though finding and posting to this place ain't a bad step, either)

werhardt · 03-31-2008, 08:34 AM

Thanks for your help. I need all the help I can get.

werhardt · 03-31-2008, 08:36 AM

Thanks everyone for the help. I guess I am trying too hard.

missjane · 03-31-2008, 08:42 AM

I think once you dump the machines in favor of free weight and start with HIIT, you may find you weren't trying hard enough. Those squats, lunges, deadlifts, and HIIT will kick your butt!

werhardt · 03-31-2008, 08:53 AM

Jane,

[FONT='Verdana','sans-serif']Jane,ffice

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[FONT='Verdana','sans-serif'] [/font]
[FONT='Verdana','sans-serif']Your information is very informative, now I have questions.[/font]
[FONT='Verdana','sans-serif'] [/font]
[FONT='Verdana','sans-serif']Where should I start?[/font]
[FONT='Verdana','sans-serif'] [/font]
[FONT='Verdana','sans-serif']What is does HIIT mean?[/font]
[FONT='Verdana','sans-serif'] [/font]
[FONT='Verdana','sans-serif']Also I was looking through the posts and something said about 1,2,3 Stages. What is that about? Are is that a routine? [/font]
[FONT='Verdana','sans-serif'] [/font]
[FONT='Verdana','sans-serif']Also is there some kind of diet plan?[/font]
[FONT='Verdana','sans-serif'] [/font]
[FONT='Verdana','sans-serif']I am new to this site still and I am not a good surfer on the net, haha.[/font]

missjane · 03-31-2008, 08:55 AM

Get the book New Rules of Lifting for Women. There is a link to it towards the right of the main page of this forum.

HIIT stands for High Intensity Interval Training. Google it or search the forum to read up on it.

StuWard · 03-31-2008, 09:41 AM

No offence Miss Jane, but recommending that someone by a book in order to get advise is not helpful. Yes, it's has great reviews. I haven't read it. I've read parts of "New Rules of Lifting" but only the parts that are available free online. I would also recommend reading "Starting Strength" by Mark Rippetoe.

The basic message that I have for werhardt is to continue on your current program but start substituting free weight exercises as you learn them. The program you are using now is actually a very easy way to exercise since you are using small parts of your body at a time and you can limit the weight to what you can locally handle. At least you will continue to be active while you learn the exercises.

Using big compound movements is hard. Doing HIIT instead of steady cardio is hard.

They work because they are hard but no one else in your gym will be doing them except for you because they are too hard.

You have to decide if you're serious about getting strong and lean. You can continue as you are and you will see typical results. Few are happy with "typical" results but are unwilling to take the next step.

The exercises you need to learn are:
Squats - Back squats, front squats, overhead squats.
Beadlifts - Conventional, Romanian aka Stiff legged straight back, and Goodmornings
Presses - Bench Press, Military overhead press, Incline press, Dips
Pulls - Bent Row, Pull up, Chin up, Power Cleans

You can learn more about these here:
ExRx.net Exercise & Muscle Directory

You can put them together in a program by following one of the programs here: ExRx.net :: View topic - A small collection of basic routines - update -01/30/08
The "Starting Strength" Program is on that list or you can link directly from here: http://forum.bodybuilding.com/showthread.php?t=998224

HIIT is a very effective way to exercise but it is not for the faint of heart. If you are not able to maintain a challenging pace for 1/2 hour yet, continue to that goal first. You should be trying to achieve competance in at least 3 movements, for example, running, swimming, rowing, cycling, etc. Once you are comfortable, Start considering HIIT. You will be able to achieve a higher level of fitness with less overall work but it requires a level of intensity few beginners can tolerate.
High-intensity interval training - Wikipedia, the free encyclopedia

Stu

missjane · 03-31-2008, 10:27 AM

Quote:

Originally Posted by StuWard

No offence Miss Jane, but recommending that someone by a book in order to get advise is not helpful. Yes, it's has great reviews. I haven't read it. I've read parts of "New Rules of Lifting" but only the parts that are available free online. I would also recommend reading "Starting Strength" by Mark Rippetoe.

I still stand by my original suggestion that reading New Rules of Lifting for Women (or the original) is sound advice.

StuWard · 03-31-2008, 10:34 AM

Quote:

Originally Posted by missjane

I still stand by my original suggestion that reading New Rules of Lifting for Women (or the original) is sound advice.

I completely agree with this.

Stu

AFI82 · 03-31-2008, 11:41 AM

Quote:

Originally Posted by StuWard

No offence Miss Jane, but recommending that someone by a book in order to get advise is not helpful. Yes, it's has great reviews. I haven't read it. I've read parts of "New Rules of Lifting" but only the parts that are available free online. I would also recommend reading "Starting Strength" by Mark Rippetoe.

The exercises you need to learn are:
Squats - Back squats, front squats, overhead squats.
Beadlifts - Conventional, Romanian aka Stiff legged straight back, and Goodmornings
Presses - Bench Press, Military overhead press, Incline press, Dips
Pulls - Bent Row, Pull up, Chin up, Power Cleans

You can learn more about these here:
ExRx.net Exercise & Muscle Directory

Stu

You said that recommending NROL is not helpful, then you proceeded to recommend everything that NROL is based on. That's a little confusing.

I second the NROL suggestion. I think it's a wonderful idea, and sound advice. It contains a good bit of information on lifting exercises, HIITvsCardio, and some nutritional info too. It's a nice compact version of what you need to get started. It will answer most of your basic questions.

StuWard · 03-31-2008, 11:48 AM

I didn't say recommending NROL isn't helpful. The OP should read that book and others. I said "recommending that someone buy a book in order to get advise is not helpful". People come to an online forum because they want opinions and direction now. If the OP said "What's a good book to read?" that the response would have been appropriate. I'm not trying to start a fight, I'm just trying to give helpful information.

Phaedrus49er · 03-31-2008, 12:47 PM

Quote:

Originally Posted by werhardt

I am new to this site still and I am not a good surfer on the net, haha.

Perhaps a book is less cumbersome than the Internet to some people?

ninja · 03-31-2008, 01:00 PM

As much as I think NROL4W is helpful, if you're a beginner, I don't recommend the workouts. Unless you are not afraid of exercises you've never done. I'm having a heck of a time with my mom and aunt with the book.

werhardt · 03-31-2008, 01:03 PM

True, but the Internet is much cheaper.

I have been looking around a little, I may buy the book but I still think I want to use the weight machines for my work out. I know I am a pain in the butt, but I just like and feel comfortable the weight machines.

I am just trying to figure out what weights/reps that would be good. I know less weights, more reps. But how much is enough weight? How much is enough reps?