ShapeFit.com

[j92008]

Hi! I am just starting out and so glad to have this forum! I am a 38 year old female, trying to lose 25- 30 pounds. I have begun a clean eating program, but I am confused about my workout.
I am doing 45 minutes of cardio everyday and weight training 3-4 times a week. Should I not be doing weight training until I am closer to goal weight? I am not really losing weight as I expected I would.
My ultimate goal is not only to be "toned" but to be defined.

Any suggestions are greatly appreciated!

Jeannine[/i]

[swanso5]

toned and defined is the same thing...

post your wts and cardio programs for a closer look...as well as what you eat on a daily basis

[j92008]

Told you I was new at this . Let me clarify. I want to lose weight (Primarily)and build muscle (beyond just being toned. Not bulky, but muscular)
So, with that said, here is an idea of my workout and eating program:

Morning: 1 cup oatmeal, 1/2 cup blueberries, 3 egg whites scrambled
snack: 1/2 cup plain nonfat yogurt w/ sliced banana
Lunch: Salad (spinich, carrot, radishes, water packed tuna) w/ balsamic vinegar.
Snack: apple and handful of almonds
Dinner: Baked Chicken Breast, steamed broccoli, 1/2 cup brown rice
1/2 cup berries

(of course water throughout-8-10 glasses and usually 2 cups herbal tea)

Current Workout Schedule:

7 Days: Cardio 45 minutes on treadmill at 4mph, incline 4

Mon: Legs- Squats , Leg Curls, Calf Raises 3 sets each
Biceps- Barbell Curls, 3 sets
Forearms- Wrist Curls, 3 sets
Abdominals- crunches 3 sets to failure

Wed: Chest- Bench Press, Dumbbell flys 3 sets each
Shoulders- Lateral Raises, Barbell shoulder press 3 sets each
Abdominals- crunches 3 sets to failure

Fri: Back- Lats Pull Downs, Bent-Over Rows, Deadlifts 3 sets each
Triceps- Bench Dips, Tricep Pulldowns 3 sets each
Abdominals- crunches 3 sets to failure

Thursdays: Hatha Yoga 1 hr.

Ok, I think I covered it all. Thanks in advance for your help

[swanso5]

- add solid protein source to lunch
- add solid protein source to afternoon snack
- no fruit with dinner
- add a protein shake after training
- cut cardio to 2 days and do intervals x 20min doing 30secs hard as you can then 90secs easy as you can
- move to a full body wts plan
- no need for these: calf raises, leg curls, wrist curls, crunches, flies, lateral raises or pushdowns
- try this:

session 1
supine bridge alternated with deadlifts
inverted rows alternated with bench press
face pulls alternated with shoulder presses
prone ab brace x time resting the same time you held for each time trying to equal

session 2
bird dogs alternated with squats
db rows alternated with db incline press
chin ups alternated with l lateral
side ab brace same as prone brace

rotate through these

[trish_pt]

Hey Swanso5 I loved how you answered the girl trying to bulk up so I was inspired to sign up for this forum in hopes that you may be able to help me out so............Applying for a desk position..I have just been hired as a personal trainer...now I know no exercises let alone how to do them besides through research..however do not know if I am doing them correctly...only being told what to do and not how to do them (from work) I was told to look for push and pull exercises...however I can only find push-ups or pull-ups/ or exercises that require machines..as a PT I cannot use machines..can you direct me to a good website that has and or explains variations of push/pull exercises?!!!

Left in the Dark

[swanso5]

excuse me if i get this wrong but have you been hired as a personal trainer without knowing basic exercises??

[ronaldace]

[trish_pt]

Yeah like I said I originally applied for the desk job...I do not know why they put me in this position..However..I have been learning a lot and I am very excited to have been given this opportunity..it's something that I could be really good at because I have the drive, willingness to learn and take on th challenges I know a few exercises...it's only the push pull thing that I am concerned about

[Boopster]

Are you certified in personal training? If not, excuse my bluntness, but why would you accept a position in a field with little knowledge? I'm all for people asking for help and wanting to have opportunity, just a little puzzled I guess. Hope I didn't offend you.

[DianaB]

[swanso5]

this is very odd but to anwer your question...

push exercises can be diveded into 2 categories:

1 - upper body horizontal pushing - bench press variations
2 - upper body vertical pushing exercises - shoulder press variations

pull exercises can also be divided into 2 categories:

1 - upper body horizontal pulling - row variations
2 - upper body vertical pulling - chin / pull up /pulldown variations

simply doing 1 each of these will not be balanced though as both pushes and vertical pulling internally rotate the shoulder and only pulling externally rotates the shoulder so you need 1 hor pull exercise for every 1 hor push OR vert pull OR vert push

who hired you? like i said this is very odd.....

i have a lot of drive but i'll never be a millionaire....

[trish_pt]

Just to let everyone know I am not certified yet...however will not be training anyone until certified...I am going through training at the gym and then I will take my certification within the next few months..I am learning more since I posted the first time...thank you everyone for your advice....thank you swan

[trish_pt]

PS I'm sure they know what they are doing...see the scenario goes down like this...They didn't hire me as a PT per se just as a trainee...the first couple of days they said go out and find all of the push/pull exercises you can find learn them then come in and demonstrate them..but I couldn't really find any or many I should say which is why I posted..but since then they have taught me more..I guess it was just the first couple of days

[melati]