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weight training & Body For Life

post #1 of 9
Thread Starter 
Okay, they only weight training I have done in the past few years, (inconsistently) is the Bill Philips method. Which for lower & upper take approx 40-45 minutes.

I haven't done reps any other way in so long, I am kinda lost in the wilderness. Is it still okay to do upper, wait a day then do lower and so on and so on.

Also, instead of doing reps like this, 12, 10, 8, 6, 12, 12 would I do 3x12 or 3x15?

Basically I am wanting to know is there a faster way of doing weight training. I don't want to bulk and I know women don't, but I swear my thighs will bulk up. I am not bottom heavy or anything, but I don't want thicker thighs. I do have a lot of fat to lose overall as well, approx 45 lbs of fat to be exact. That would put me in a much healthier range.

also for lower I have done:
Quads
Hamstring
Calves
Abs

upper:
chest
back
shoulders
biceps
triceps
post #2 of 9
Quote:
Originally Posted by kenics View Post
Okay, they only weight training I have done in the past few years, (inconsistently) is the Bill Philips method. Which for lower & upper take approx 40-45 minutes.

I haven't done reps any other way in so long, I am kinda lost in the wilderness. Is it still okay to do upper, wait a day then do lower and so on and so on.

Also, instead of doing reps like this, 12, 10, 8, 6, 12, 12 would I do 3x12 or 3x15?

Basically I am wanting to know is there a faster way of doing weight training. I don't want to bulk and I know women don't, but I swear my thighs will bulk up. I am not bottom heavy or anything, but I don't want thicker thighs. I do have a lot of fat to lose overall as well, approx 45 lbs of fat to be exact. That would put me in a much healthier range.

also for lower I have done:
Quads
Hamstring
Calves
Abs

upper:
chest
back
shoulders
biceps
triceps
Unfortunatly, there is no such things as spot reduction for fat, it must be lost all over to acheive your goals, also there is no real way to "bulk up" only one specific part of your body, however, your muscle groups all grow at different rates, so your legs may grow faster then your arms ect.

First off, whats your diet like? As diet is %90 of your goals when it comes to burning fat, fitness only makes up the other 10%

Write down ( or pm me) what you eat in a typical day. Leave nothing out, enclude all snacks,beverages, and at what times you eat them.

For womens health I like to do circuit training, or a mix of around 2 bodyparts a day. High reps and low weights will keep your muscles toned, and also make it harder to injure yourself.

Give me an idea of your typical day tat the gym for a set of bodyparts ( enclude weight lifted and for how many reps) and I can put something diet and training based together for you.

Drop me a pm if you have any other questions
post #3 of 9
Thread Starter 
yeah, I know you can't spot burn fat, fortunately I do gain it evenly. I am really thankful for that.

when you talk about 2 body parts a day, that means you are doing a little of strength training every day?

Tonight I did lower,

Leg extensions 35 lbs. 3 x 15

Standing Dead lifts

12 reps @ 5lbs
12 reps @ 7.5
12 reps @ 10

Calfs
standing heel raises 3 sets

1 set feet hip width apart
1 set toes pointed in almost touching
1 set toes pointed out


this is what I have done and the exercises I am familiar with..

Body-for-LIFE Weight Training

My goal is to strengthen and be toned. I don't mean ripped tone, but firm looking.
post #4 of 9
first of all,cutup has made a lot of valid points.

It is hard giving you a program without seeing what you look like.It all depends on your body type.Are you top heavy or bottom heavy.Are you small or big boned?...these are the questions that have to be answered

Training is all about intensity.when you do your reps,do you stop at 10,or do you have a few more reps that you could have done.
I am helping a few women now...some are doing competitions,others just want to get lean.You have to get it out of your mind that you might look like a man if you train heavy...thats a myth

alot of women complain that they are not getting results quick enough...and i always tell them that they dont train hard enough,and that they are eating the wrong food

i have never had a women not getting the results they desire...but only if they followed the program and change their lifestyle forever

its all about discipline

you have to ask yourself,am i pushing myself 90-100% when i train?...am i sabotaging my training by not resting enough and eating properly?...
if not you are wasting your time.I have had clients that i had to stop helping as they were wasting my time and theirs
post #5 of 9
Very good site, excellent content, I will recommend to my group of readers in the university, I found very interesting article on the internet, including this ... I will leave an input ----> Weight Lifting for Beginners isn't hard but... Weight lifting for beginners program is but it is demanding, when you start a you need to have one thing straight, this is not going to be a walk on the park, this is nothing easy, nor these are vacation, in a weight lifting for beginners program you are going to be working hard, like never before, you are going to be putting a lot of effort into building up your body and that takes a lot of compromise from you, this is no easy task or something for anyone to do, this is not just a few lame exercises, this is the real deal, out of this weight lifting for beginners program you are going to be getting results, and you better give the best of yourself.
post #6 of 9
If you're interested in something a little bit more structured so that you aren't just working out whenever and hoping for the best, you should look into doing Cha-LEAN xtreme or (you've probably heard of it) P90X. These will make you toned and firm but you can kinda gauge how intense the results are. I am a coach for these programs: Team Beachbody Coach
post #7 of 9
There can be a few reasons to why you are not losing excess bady fat from a strict workout & diet.
-You have to asses what food you are consuming. When u say a strick diet...what does that consist of? Balanced diet?Are you eating breakfast?
-Make sure you are putting into your workout what you want to get out of it. You can easily workout for an hour and not see the results. Its all about getting ur heart rate in its target zone.
-When u lift..building muscle mass is going to be heavier then fat..so also keep that into consideration.
-What time of the day do you weigh yourself and how many times?
-Keep your workout fresh! Try new things so your body doesn't become used to the current routine.
-Even though you do not see a weight change...do you see a change in your body? more tone & less fat? Its that muscle mass that you want to work on...that its what will eventually lead to burning more fat and a higher matabolism


______________________
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post #8 of 9
ok.. i'll definitely try this one .. i reall y have to drop sum calories before my besfriends wedding....
post #9 of 9
hy try the herbal tea as well..it worked for me.. it will definitely work fr u tooo...
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