huwiesmummy
Gold Member
I tend to do 2 reps of 20 on most of those by the end I do feel it on some just don't break a sweat like when doing cardio
Helping you set your recommended amount of calories...
- Thread starter FaithFluro
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huwiesmummy
Gold Member
Ok I have that omg I can't do anymore feeling on a few machines I'll change it up on the ones I don't.
Why such small sets? If I did such small sets I'd beable to do quite a few sets
Why such small sets? If I did such small sets I'd beable to do quite a few sets
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No...if the weights are 80% from your maximum you could do, your last set should be very difficult to finish. So u won't be able to do much more. 1-5 reps endurance...5-8 hypertropy and 8-12 strength. 5-8 are good to build muscle. 8-12 are good to tone.
Example: biceps curl i do it with 8kg dumbell at the moment. First set is ok. Then i take a break 60-120min. Second set is harder. Break again.The third set i barely get to number 6 and i try to push for 8. My arms are shaking. That called failure. And that is what has my muscles working and building. This y its important to take rest days.
Also the cardio u do. Is called Hiit and its very good to melt fat. Its more effective doing that for 30min then running 1h slow pace.
Example: biceps curl i do it with 8kg dumbell at the moment. First set is ok. Then i take a break 60-120min. Second set is harder. Break again.The third set i barely get to number 6 and i try to push for 8. My arms are shaking. That called failure. And that is what has my muscles working and building. This y its important to take rest days.
Also the cardio u do. Is called Hiit and its very good to melt fat. Its more effective doing that for 30min then running 1h slow pace.
huwiesmummy
Gold Member
Ok ill change up the weights though I can't take to long if a break I'd only beable to wait a minute as its a gym
So cardio ill keep the way it is.I prefer short and hard then long and easy. I'm concerned about my weights I'm now worried that I'm not doing enough in a min ill take a photo of my work out plan so you can kinda guide me
So cardio ill keep the way it is.I prefer short and hard then long and easy. I'm concerned about my weights I'm now worried that I'm not doing enough in a min ill take a photo of my work out plan so you can kinda guide me
JaxieD
Silver Member
Strength training appears to be the way to go! Muscle burns more calories than fat so i suppose it makes sense.....and my body us pure jellied fat :-(. I bought a book called New Rules of Weight Lifting for Women. Started it this week. There's set program's on it to follow 3 times a week over 6 months.....definite advice is to up the weights you use and don't stay at same weight.....It says on front of book 'Lift like a man....look like a goddess!!! Lol! Here's hoping!!!! 
All I know my legs were like jelly for 3 days after the first 2 workouts and I could hardly move......
I was doing 3-4 spin classes per week during the year and lost no weight at all (struggled to maintain my weight as it was despite having a definite calorie deficit) so something wasn't adding up
All I know my legs were like jelly for 3 days after the first 2 workouts and I could hardly move......I was doing 3-4 spin classes per week during the year and lost no weight at all (struggled to maintain my weight as it was despite having a definite calorie deficit) so something wasn't adding up
huwiesmummy
Gold Member
Here's my detailed plan. They are numbered to how I should do it.
Some if I feel its to easy I up it. Dose this look right or do I need to change it up.
Some if I feel its to easy I up it. Dose this look right or do I need to change it up.
Could you do a favour? Could you ask the Person who give you this plan, why 20reps? I am courious. I prefer free weights, no machines at all, as you can push harder and have better results. But what you do ist a good start! (dont mean to confuse you now with the free weights!) Also look at the guys what they do with the free weights at the gym! Watch and learn! And when you feel confident enough...even ask them! Maybe they Show you one or two things... if the first one say...go a way...try with the next one. Heavy weights, are not just for man! I can send you a few links to get you an idea.
huwiesmummy
Gold Member
That would be fab in the New year ill have a new plan done based on what your telling me. I think she was going more for endurance not sure.
laurenmay
Gold Member
I'm gonna throw the old 1200 calorie rule of thimb out the window & try eating 20% below my TDEE, which for me is 1900 calories.. seems scary & I can't help but question 'how could I possibly lose weight on so many cals?' ... But in the past I've yoyo dieted and done many VLCD's, and always gained the weight back plus more, so I'm done with all that nonsense.
I'm at my highest ever weight of 217lbs, so may as well do this properly and if the weight comes off a bit slower but STAYS OFF then that's fine by me!
I'm at my highest ever weight of 217lbs, so may as well do this properly and if the weight comes off a bit slower but STAYS OFF then that's fine by me!
huwiesmummy
Gold Member
laurenmay
Gold Member
I'm sure if I've been eating utter rubbish for the past 12 months & averaging at least 4000 calories a day, that when I start eating the 1900 daily which is my TDEE -20% that I should lose weight at a fairly steady pace shouldn't I? That's why I've gained 6 stone in 12 months because I'd always done VLCD's and low calories so when I gave up because I couldn't sustain it I ended up gaining really fast!
linski24
Gold Member
and thanks for the good lucks and welcomes
Welcome Lauren may
We're a sticking at it .,!!
Try and concentrate on measurements rather than weight x
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