New gym routine

[almostfit]

I'm getting a new gym routine on saturday and I was after an opinion please.
I work out 6 days a week and up until now I have been using a mixture of cardio and weight exercises that work a mixture of muscles.
I read somewhere (most likely here) that if you're exercising multiple muscles you can't work them their hardest. So I was thinking about asking for a routine that works different muscle groups each day and rotate them. As well as some cardio.
Does anyone else do that? Do you find it works better?
Ta

[WolfLady]

Ooh... Weight training! Yeah!

Basically, you want to target each major muscle group once a week. For a very quick and weak Example:

Monday: Legs, Abdominals

Tuesday: Biceps

Wednesday: Rest

Thursday: Chest

Friday: Triceps, Abdominals

Saturday: Back

Sunday: Rest

So the basic idea is to give one muscle group a hammering once a week. It doesn't sound like a lot but when weightlifting you need to work the muscle hard enough to tear it, and then give it time to repair. The repairing is the hardest part. You need to feed the muscle to let it grow, which can mean that you have to resort to protein supps.

Have you got any supps on the cards? You might have mentioned in another thread but I have the worst case of short term memory in the .... umm... what's it called?? Oh yeah... In the OCEAN!!

[almostfit]

I haven't ever used a protein supplement, I have been eating a small can of tuna in water for some extra protein some days after working out.
Do they really make that much difference? do they taste nice? are there any alternatives? like a smoothie as soon as I get home? also how much do they cost? I'm a student & short on $
thanks for the tip!
& don't worry, I haven't mentioned it, you have no memory problems!

[WolfLady]

Originally Posted by almostfit

I haven't ever used a protein supplement, I have been eating a small can of tuna in water for some extra protein some days after working out.
Do they really make that much difference? do they taste nice? are there any alternatives? like a smoothie as soon as I get home? also how much do they cost? I'm a student & short on $
thanks for the tip!
& don't worry, I haven't mentioned it, you have no memory problems!

LOL Tell my alpha male that.

Tuna in water is fantastic, high in protein with EFA's galore which also help a lot. Protein powders vary in cost, depending on the brand, although if your diet is good you won't need it. Because I do use them, they've become such a habit I talk about it without even thinking. I have trouble eating enough calories in the day so I depend on the PWO shake to keep my protein intake high enough. If you eat plenty of tuna, chicken, red meat, fish, egg, etc then you more than likely will not need a protein supp.

[shu aldoseri]

Dear almostfit

if you want my opinion you shouldnt workout for 6 times a week ... and you shouldnt use the Treadmill ... as a person for me i will go for skipping rob b'cos running is not really good for women it will give us bones proplems later on in life ..

and to let you know ..

Skipping robe 10 min's = one hour running ..

women is different then men .. women has a light fat weight .. we can burn it faster then men for sure ..

and i will give you a small routine as a valentines Gift from me ...



Warm up for 5-10 mins


skip 30 times and take a break 3 times ..


then stretch for 3-5 mins everywhere ..


Arms:






Grab a pair of 5- to 8-pound dumbbells and stand with your feet wider than hip-distance apart, your toes turned out about 45 degrees. Squat until your legs reach 90 degrees, keeping your weight on your heels and your knees behind your toes. As you return to start, lift the dumbbells to your chest, letting your elbows lead and keeping your palms facing your body. Release your arms and repeat 12 times.


SETS
1
REPS
12





ABS :-


Lie face up on the floor, with feet raised, knees bent and calves parallel to the floor. Place your hands loosely behind your head. Pull your navel to your spine and contract your abs to bring your head and shoulders off the floor. Twist your right shoulder toward your left knee, straightening your right leg (extend your right arm to the outside of the knee for a bonus challenge). Return to start and repeat on the other side. That's one rep.

SETS
1 to maintain strength, 2-3 without rest to build strength
REPS
10-12






Legs:




Works core, glutes, hamstrings, quads, and calves

Lie on your back with your lower legs on a stability ball. Raise your hips until they're aligned with your feet and shoulders (A). Raise your left leg until the bottom of your foot is facing the ceiling (B). Press your right heel into the ball and roll it toward your butt (C). Roll the ball back out. Keeping your hips lifted, repeat the rolling motion for 12 to 15 reps. Repeat on the other side, resting for 30 seconds beforehand if needed. That's one set. Do three sets, resting for 30 seconds between sets.

SETS
3
REPS
12 to 15
REST
30 seconds

[almostfit]

Thank you!
I'll try them out
Your point about the treadmill I'll keep in mind, although skipping is hard and painful as I have a very large chest. I try to vary my cardio and have found the stepper, stair master, bike and cross trainer are great alternatives to running, although they don't give me the same feeling of freedom.
Thanks again!

[5kgLifter]

I have to partially disagree with you Shu aldoseri; Running is actually beneficial if you have no problems, it is only in te wider hipped woman where the legs must go across the central line and it puts pressure on the hip, where running is a problem for the bones/joints.

Skipping is not soft on the joints either, and I know this because I cannot skip for a great length of time at all, but I can use an aerobic stepper for an hour and not have a problem.

6 days a week is fine, I alternate weights/cardio every other day; but there is also nothing wrong in doing some cardio every day, I used to do that initially...and we do cardio every time we go for a walk to the shops etc. Cardio is less of a problem where overtaining is concerned because you can do it on 2 consecutive days whereas wit weights you should not really be doing this. Cardio is really only a problem if it is too taxing, too high an intensity for too long...but as long as a person knows whn to take a break to let the body recover for a while, it's really not an issue. You could do swimming, cycling, squash, treadmill, walking, jogging, stepping..and there you have a 7-day cardio plan...but in reality it is only 5 because the cycling and walking can be figured in to daily chores etc. Many people go jogging every morning, which is only the same as using the treadmill, but the treadmill is softer on the joints.

[Lennox1978]

I personally think your rushing abit too far ahead of yourself. There are plenty of different weight training methods out there but where you currently stand in relation to your overall goal, I think you need to just create a balance between weights and cardio.

If your training 6 x per wk, I would suggest doing 3 pure cardio sessions (maybe abit of ab work aswell) per wk & 2-3 weight/cardio.

With regards to your weight training, I would still be hitting multiple joint/muscle exercises. Functional training thats going to burn more calories and help with your overall goal.

When you get closer to your 60kg target, you can then get abit more specific in terms of your weight training!

[stikfigure]

Originally Posted by Lennox1978

I personally think your rushing abit too far ahead of yourself. There are plenty of different weight training methods out there but where you currently stand in relation to your overall goal, I think you need to just create a balance between weights and cardio.

If your training 6 x per wk, I would suggest doing 3 pure cardio sessions (maybe abit of ab work aswell) per wk & 2-3 weight/cardio.

With regards to your weight training, I would still be hitting multiple joint/muscle exercises. Functional training thats going to burn more calories and help with your overall goal.

When you get closer to your 60kg target, you can then get abit more specific in terms of your weight training!

good sound advice lennox! welcome to the forum.

[WolfLady]

Nicely said Lennox! Rep +