Fitness.com The Global Fitness Community
Fitness.com The Global Fitness Community

Results 1 to 3 of 3
  1. #1
    trireme32 is offline In Orientation
    Join Date
    Mar 2011
    Posts
    1

    Question Wanting to make sure I'm maximizing my efforts

    I'm 5'11", 200lbs. I have a 34" waist (and some of those pants are getting a tad tight) and wear a 42R jacket (and my suits are starting to pull at the stomach a bit). I'm looking to strengthen my heart and lose the belly while toning up.

    I started working out earnestly about 9 days ago. I'm doing 5 days on, 1 day off right now and will soon be going to 6 days on, 1 day off. I alternate between two workouts as follows:

    "A Day"
    30 intense minutes of resistance intervals on the eliptical, going from peak heart rate (170bpm) to 155 and back again throughout the workout.
    20 min. on the treadmill at max incline, from 2 - 3mph as my heart rate dictates.
    I then rush off to the weight room before my heart rate decreases too much...
    I do 3 sets of 12 of each of the following:
    Lat pulldowns, shoulder press, chest press, back rows
    I follow that up quickly with some jumping jacks to get the heart going again, and then do 5 reverse situps and then 2 sets of 20 crunches, followed by cruches to total fatigue.

    "B Day"
    45 intense minutes of an interval program on the eliptical (I randomly choose from the different interval programs each time so I don't "get used to" one particular program.
    Rush off to the weight room...
    3x12 squats; leg presses to total fatigue; 3x12 hip abductors and hamstring curls.

    I've been very good about eating healthily, more carbs earlier in the day, protein mid day, and protein and veggies at night.

    I still haven't lost anything... I seem to be getting some tone and I definitely have to work harder than when I started to get my heart rate up, but I'm still at 200lbs where I started. Am I doing anything wrong, or should I stay the course and wait for the results to come?

    Thanks!


  2. Google
  3. #2
    thorfalk is offline In Orientation
    Join Date
    Mar 2011
    Location
    London
    Posts
    13
    You are doing quite a few things wrong - but don't worry, 9 days probably did not do too much damage.... :-)
    My suggestion: have a look at some of those books Books | Thor Falk and come back with more specific questions. There is just too much you should change. So just two quickies:
    1/ more rest - one day on, one day off is enough, really! You want to do more, do stretching or pilates on the off day
    2/ weight loss comes from the diet, not the gym - read Gary taubes or mar sisson

  4. #3
    dloop20 is offline Warming Up
    Join Date
    Aug 2009
    Posts
    119
    It looks like your off to a good start.

    It is ok to rest 3-4 minutes between exercises, especially during an intense training sessions, in fact, this is actually good for you and will help you in the long run. It will take time to see results, but remember if you can keep your health eating habits, keep getting to the gym, you will see results.

    Resistance training is the best way to lose weight. You should try doing 4-6 resistance exercises in every workout, such as

    Lunges
    squats
    hi-box step ups
    farmer walks
    push press

    If you have anymore questions please ask.

Similar Threads

  1. Maximizing heart rate recovery?
    By GregLee in forum Running and Cycling
    Replies: 2
    Last Post: Aug. 31/09, 09:07 AM
  2. Max out your fitness efforts!
    By haney72 in forum Supplements
    Replies: 0
    Last Post: Nov. 03/07, 04:19 PM
  3. Max out your fitness efforts!
    By haney72 in forum Nutrition
    Replies: 0
    Last Post: Nov. 03/07, 04:17 PM
  4. Maximizing Muscle Growth
    By EpheMeroN in forum Supplements
    Replies: 19
    Last Post: Oct. 04/06, 04:00 PM
  5. Hoosier Efforts
    By Greenetuckian in forum New Member Intro
    Replies: 4
    Last Post: Mar. 28/06, 06:48 AM

Tags for this Thread

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Members: 201,242
Threads: 47,464
Posts: 398,549
Top Poster: Karky (9,817)
Welcome to our newest member, rnaziur51
Built a fitness website,...
Last post by rnaziur51 ( 2 Replies )
Today 03:53 AM in Open Talk
How is full body...
Last post by rnaziur51 ( 7 Replies )
Today 03:45 AM in Personal Training
L Shoulder pain,...
Last post by rnaziur51 ( 1 Replies )
Physical benefits of...
Last post by rnaziur51 ( 15 Replies )
Today 03:40 AM in Body-Mind
Medicine Benefits For You
Last post by rnaziur51 ( 0 Replies )
Today 03:37 AM in Wellness

Body Building | Supplements | Weight Loss | Sports |