Getting healthy

[Thandie]

I just came back from the gym, can still fell my arms and legs shaking.
This was my work out today

5m of threadmill ( 6.0 incline 3.5 speed)

alternate
squat smythe 1x20 2 x12
lunges db 3x10 ( 10lbs each hand)

alternate
chest press 1x20 2x10 (8lbs each hand)
shoulder press 3x20 (8lbs each hand)

triceps press 3x12 ( 12.5lb 17.5lb 15lb)

cable ext 1x10 2x15 (20lbs)

cardio again 12 min 3 min 6.0 incline 3.5 speed
3 min 9.0 incline 3.5 speed
3 min 12.0 incline 3.5 speed
2 min 0 incline 4.2 speed
1 m 0 incline 5.5 speed


I had 2 lipoflame before.

Plan on doing cardio later today again, how long do you guys suggest i do for, to be effective?

Lunnah,

Two things:
Be careful of not over training. I saw you were doing two cardio sessions (morning & evening). That's usually suited for a competitor and is only for a few weeks. One 30 minute session per day,(at a good pace) 5 times a week is fine. I still think is a bit much, but you get to rest for two days. In addition, you just started to train, so doing that much cardio before you get to build any muscles will only make you burn more muscles, that you don't have yet.
If you're doing more intense cardio workouts, it should be less time.

The Lipoflame; you're taking 2 in the morning and 2 in the afternoon? Perhaps Omega can chime in, but it appears to be a lot for a woman (could be wrong)
I currently take one in the morning and one in the afternoon.

 

[lunnah]

i just really want to lose weight, but i guess getting overtrainning will not help.
I will follow your advice, thanks thandie

 

[ironwings]

Lunnah,

Two things:
Be careful of not over training. I saw you were doing two cardio sessions (morning & evening). That's usually suited for a competitor and is only for a few weeks. One 30 minute session per day,(at a good pace) 5 times a week is fine. I still think is a bit much, but you get to rest for two days. In addition, you just started to train, so doing that much cardio before you get to build any muscles will only make you burn more muscles, that you don't have yet.
If you're doing more intense cardio workouts, it should be less time.

The Lipoflame; you're taking 2 in the morning and 2 in the afternoon? Perhaps Omega can chime in, but it appears to be a lot for a woman (could be wrong)
I currently take one in the morning and one in the afternoon.

lunnah - thandie is right. Include those quick 12 minute interval workouts after your lifting sessions and then on a couple other days a week do a longer more steady state or lighter interval for 30 - 45 minutes.

As far as speeding up the weight loss process - do that with a cleaner diet (not less calories) and you'll be much better off than all the cardio in the world.

I was looking at your repetitions for each set. I see sometimes you are doing 20 reps and then will fall to 12. Try to choose a weight that you can lift 10 times and feel fatigued. If you can go past 10 or 12 reps - go up in weight. No need to ever do 20 reps unless you are doing them with a 10 rep maximum weight and pausing as you go along or doing a burnout exercise at the end of your workout. Let me know if you have questions on this - I have the repetition ranges laid out in your workout we spoke about. I think you'll find more consistent progress if you stick to that.

You are doing great!

On the LipoFlame - what you are doing is fine if you feel OK. I also take 2 in the morning pre workout and 2 in the early afternoon on most days. Mainly because my work requires me to be active well into the night. Women can take up to 4 at a time as well as men but most find it is just too much for their system while others are not sensitive to it at all. If you were losing more than 1 - 2lbs per week I'd say back off a bit. Once you get your Stim in, you'll probably find that what you are doing is overdoing it with the Stim. You'll want to take 1 Stim in the morning and maybe one around lunch and only take LipoFlame right before workouts. You don't want to overload your system - that will slow your progress.

 

[RADAR]

Lunnah,

Two things:
Be careful of not over training. I saw you were doing two cardio sessions (morning & evening). That's usually suited for a competitor and is only for a few weeks. One 30 minute session per day,(at a good pace) 5 times a week is fine. I still think is a bit much, but you get to rest for two days. In addition, you just started to train, so doing that much cardio before you get to build any muscles will only make you burn more muscles, that you don't have yet.
If you're doing more intense cardio workouts, it should be less time.

The Lipoflame; you're taking 2 in the morning and 2 in the afternoon? Perhaps Omega can chime in, but it appears to be a lot for a woman (could be wrong)
I currently take one in the morning and one in the afternoon.

Thandie is correct, you can over do it if you do not plan your stragedy.

RADAR

 

[lunnah]

thank you guys, i guess i need to up the weight, willtry that next time.
And you are all right, i was getting too tired.

 

[lunnah]

lunnah - thandie is right. Include those quick 12 minute interval workouts after your lifting sessions and then on a couple other days a week do a longer more steady state or lighter interval for 30 - 45 minutes.

As far as speeding up the weight loss process - do that with a cleaner diet (not less calories) and you'll be much better off than all the cardio in the world.

I was looking at your repetitions for each set. I see sometimes you are doing 20 reps and then will fall to 12. Try to choose a weight that you can lift 10 times and feel fatigued. If you can go past 10 or 12 reps - go up in weight. No need to ever do 20 reps unless you are doing them with a 10 rep maximum weight and pausing as you go along or doing a burnout exercise at the end of your workout. Let me know if you have questions on this - I have the repetition ranges laid out in your workout we spoke about. I think you'll find more consistent progress if you stick to that.

You are doing great!

On the LipoFlame - what you are doing is fine if you feel OK. I also take 2 in the morning pre workout and 2 in the early afternoon on most days. Mainly because my work requires me to be active well into the night. Women can take up to 4 at a time as well as men but most find it is just too much for their system while others are not sensitive to it at all. If you were losing more than 1 - 2lbs per week I'd say back off a bit. Once you get your Stim in, you'll probably find that what you are doing is overdoing it with the Stim. You'll want to take 1 Stim in the morning and maybe one around lunch and only take LipoFlame right before workouts. You don't want to overload your system - that will slow your progress.

what is the stim?

 

[ironwings]

LipoStim, I think I recall you ordered some.

 

[lunnah]

LipoStim, I think I recall you ordered some.

i did, got it today and took it for the first time.

 

[ironwings]

i did, got it today and took it for the first time.

Yeah! I think you will find your workouts more intense.

 

[lunnah]

i take only one inth e morning, but fell that i have a hardtime sleeping. Don't know if it is linked.
today i decided not to take it just to compare