Daily Exercise

[ruthie]

Went skateboarding forever!

 

[ChloeFrancoise]

arm and ab exercise

 

[SirSunday]

great posts everyone! keep up the excellent work!!!

this afternoon - ran 4.4 miles (or 2 laps) around my favorite lake here.

g212142 - you don't have to rush into anything, just ease yourself back to working out by walking or running or hiking, or whatever you like. eventually you'll get into a routine. the main reason i keep doing it now (besides burning off the stress) is that i do feel better - obviously my body's fatigued, but i'm in a much brighter mood. good luck and keep looking here for inspiration - we have plenty of people who are just starting back up

 

[Carrme]

20 mins ellipticaal

 

[kissablekae]

ughh i got all the way to the gym after my lab and started feeling sick when right when i got there and ended up going home i really wanted to stay but my sis was like just go home and rest! o wells ill go manana(tomorrow) fa sho

keep up the good work, my babies!

 

[Sloan]

Did a power sculpt class last night..we focused on arms! I needed the tricep work, so I was happy!!

 

[I_Want_That_One]

is it better to do weights after cardio or before if you want to tone and not get bulky? I keep having this debate with professors, athletes, etc and there's always a different answer. I just can't seem to get rid of flab no matter how hard I work.

 

[Chrisdesigner]

is it better to do weights after cardio or before if you want to tone and not get bulky? I keep having this debate with professors, athletes, etc and there's always a different answer. I just can't seem to get rid of flab no matter how hard I work.

Could you give more details about training schedule (Routines, days etc), length of time exercising, and diet please?

 

[Baibucs1]

weights for thighs
1 hour yoga
15 min stepper
stretching, lots of walking like usual

 

[Couture_Tribe]

I want that one

2nd what chrisdesigner have said, please give details


Today
half hour run, followed by half hour walk around the park

plus 40 minutes walking during the day

 

[SirSunday]

great work everyone!!!

kissablekae, hope you feel better soon, dear

today: 30 minutes of free weights, focused on arms, shoulders, delts, abs.

 

[I_Want_That_One]

Could you give more details about training schedule (Routines, days etc), length of time exercising, and diet please?

Sure, I do cardio everyday: usually 30 mins bike, 2 miles running and then 20 mins of free weights (I alternate upper and lower body)
I'm a life-long vegetarian so I'm not overweight, but also not toned (hence "flab")

Thanks for any input you may have!

 

[Carrme]

I Just ate pasta and pizza. what should I do elliptical or a walk? or pilates lol hmm I can't decided!

 

[Couture_Tribe]

Sure, I do cardio everyday: usually 30 mins bike, 2 miles running and then 20 mins of free weights (I alternate upper and lower body)
I'm a life-long vegetarian so I'm not overweight, but also not toned (hence "flab")

Thanks for any input you may have!

Your cardio routine:

How intense are your cardio? Do you hear yourself breathing heavily whilst doing them? Do you reach your target heart rate?

I would advise you to replace a few low intensity cardio sessions with High Intensity Interval Training 2-3 times a week. HIIT gives your body a shock, so it brings you out of a plateau. Try it see if it works for you.

Weight Routine:

How heavy are your dumbells and barbells? Try lift heavy! I rec'd the newish book "New Rules of Lifting For Women", subtitile: Lift like a man, look like a goddess.

What I learned recently is that, full body weight sessions are much more effective than splits. I find 3 times a week of weight session is alredy good enough.

Diet:

It would be very very helpful if you could give a sample of exactly what you eat, quantity and time of your food intake. Make sure you are on a slight caloric deficit.

Anyways, if you are not clear on that, I rec'd the book from Women's Health called "the abs diet" which teaches how to eat clean to maximaze your efforts in the gym.

One thing I am not so sure to advise or not is to eat less carbs, or only whole grains with lots lots of protein and some healthy fats. Try to cut out ALL white flour, which includes sugar. Trust me, white carbs makes you bloated, and guess what? They love to stay on your tummy.

Another thing I would suggest is to do weight training first, since it burns glycogen, then when you do cardio, you burn fat. HOWEVER, i still advise which ever one works best for you.

ETA: Remember to REST at least one day a week, do NOT workout. Trust me, you can get fitter with more rest. Train smart!

 

[Carrme]

ok I did 35 mins on the elliptical while watching Survivor

 

[shoegal2183]

Monday- Pilates video...actually did the exercises..didn't just watch it Tuesday- Ran 2.4 miles Wednesday...oh Wednesday. I'll be back tonight after work to tell you all about Wednesday

 

[Kate_Moore]

ok I did 35 mins on the elliptical while watching Survivor

I want to buy an elliptical so bad.............. I've been thinking about getting one, maybe for my bday...

So, yesterday, 1h stepper at home. I'm feeling better but I still have no voice so... Now I'm gonna try to do some exercise.

 

[Chrisdesigner]

Sure, I do cardio everyday: usually 30 mins bike, 2 miles running and then 20 mins of free weights (I alternate upper and lower body)
I'm a life-long vegetarian so I'm not overweight, but also not toned (hence "flab")

Thanks for any input you may have!

Thank you

As Couture_Tribe has said, rest is important/ vital. Infact your development can be hindered by exercising seven days a week. Realistically 5/6 days is more than sufficent. Its more a case of quality exercising, rather than quantity.
And please bear in mind there is no such thing as a perfect workout routine. There is, however, what works for you.
As far as your diet is concerned, it might be benefical to use nutrition analysis software? I havent used this kinda software before, but have heard from people that have that they can be useful......and best of all.......you can download them free!!

There are advantages , and dis advantages to which way round you do cardio and weights. It really boils down to your priorities, and of course what works for you.
Infact its a tough call. There are , as you will appreciate, several points of view on either way round, and the subsequent affects.
I have read/ heard that a few Athletic camps have split the sessions completely. Weights in the morning, other exercising in afternoon , in an attempt to avoid any complications.
That is not to say that weights first, and cardio second , would not work. You would get benefit from the weights.
IMHO , i think that its worth experimenting alittle.

HIIT is apparently a significant more effective than low / medium intensity cardio.

Getting too bulky is questionable, depending on a variety of factors, Tesosterone being one of the main factors worth considering.
I have no doubt that a lady can build bigger than she would maybe like, but its worth taking into account that there are differences between ladies and guys in building.


First off though, considering you have been exercising "everyday" i would seriously consider taking a few days off. Plan a routine, and start fresh.
Really hope you keep us informed of your decision, and progress.

ughh i got all the way to the gym after my lab and started feeling sick when right when i got there and ended up going home

Hope your feeling better today?

ok I did 35 mins on the elliptical while watching Survivor

B)

I'm feeling better but I still have no voice so...

Great to hear your feeling better...Hope the voice returns quickly.


Yesterday:
Stretch , warm up.
Twelve sets of squats.
Eight sets of leg extensions.
Dumbbell Oblique Side Bends, eight sets.

Should be doing something today....just havent decided what yet.....


Way to go everyone! Fantastic posts, and awesome work ...

 

[indie]

Ahh
My exercise plan hasn't really worked out in the last weeks...but I'm not worried, I've been keeping myself busy and moving in other ways. What's really concerning me is that my back muscles are so weak Must do something!

 

[Deborah]

20 mins stepper
20 mins cross trainer
leg extensions
arm extensions
hip abductors