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Need help with setting up a workout plan

 
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ABandCmom




Joined: 08 May 2007
Posts: 2
PostPosted: Thu Jul 05, 2007 8:09 pm    Post subject: Need help with setting up a workout plan Reply with quote
Hello. I am 38 years old and I am just really beginning this journey. I have been on a 'diet' for about 3 months now, slowly learning a new way of eating and have dropped about 15 lbs, but I really want to lose much more than that.

Right now, I am at 215 lbs and I need to get down to about 150. I have a gym membership at Gold's and have been there a few times, but I don't really know what to do other than the treadmill. I have paid for some personal trainer time, but the workout he set up for me, just didn't feel like it was doing anything for me and after a few weeks of that, I stopped seeing him. I do have a few more sessions, but I really would like to find something that works for ME and then have the trainer help me build from there.

I normally have an athletic kind of build, but you can't see it right now, other that the fact that my legs and arms are still pretty muscular. I really don't want to build anymore muscle, just tone what I have and lose the excess fat.

Can anyone help me?

Thanks,

Lesley
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Boss Man




Joined: 25 Nov 2006
Posts: 3770
Location: My site, (Steelmuscle), and anywhere else I feel like
PostPosted: Thu Jul 05, 2007 9:38 pm    Post subject: Reply with quote
Post the workout. Might just need a few tweaks.
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ABandCmom




Joined: 08 May 2007
Posts: 2
PostPosted: Fri Jul 06, 2007 1:36 am    Post subject: Reply with quote
I don't really know the names of the machines that he had me using, but he had me using one that had me with my arms spread out and bringing them together and then turning my body the other way, I would have my hand's close together and then bring them out away from my body. I think that was working the muscles in my shoulders.

Another one had me lifting like I would a bar with weights on it, but I was sitting down, kind of leaning back a little.

There were a couple where I had to lift with my lower legs and ankles, but I didn't really like those because it bothered my knees a lot. I don't know if I was doing it wrong or what. One of them was facing forward and the other I was facing backwards.

He also had me doing some kind of thing with a 5 lb. dumbell where I would lean sideways and lift it from hanging straight down to about waist high, then switch to the other side.

Then there was 45 minutes on the treadmill, but I was never really sure how fast I was suppose to be going, or how high the incline was suppose to be and I remember him mentioning something about my heart rate needing to be at a certain speed, but I never could figure that part out.

Maybe I was just not getting it, but I kind of felt like he didn't really want to deal with me and so he just rushed through it and sent me on my way. In the meantime, I still don't really know what I am doing! LOL

By the way, I forgot to add that I am 5'4".

Thanks!!

Lesley
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Boss Man




Joined: 25 Nov 2006
Posts: 3770
Location: My site, (Steelmuscle), and anywhere else I feel like
PostPosted: Fri Jul 06, 2007 2:05 pm    Post subject: Reply with quote
ABandCmom wrote:
but he had me using one that had me with my arms spread out and bringing them together and then turning my body the other way, I would have my hand's close together and then bring them out away from my body.


Sounds like you were using a Pec Deck, for Chest, then turning around, and doing Reverse Pec Deck for Back.


ABandCmom wrote:
Another one had me lifting like I would a bar with weights on it, but I was sitting down, kind of leaning back a little.


Sounds like a Freeweighted Military Press, which works the Chest / Triceps from memory. Been a long time since I did those, and never liked them.


ABandCmom wrote:
There were a couple where I had to lift with my lower legs and ankles, but I didn't really like those because it bothered my knees a lot. I don't know if I was doing it wrong or what. One of them was facing forward and the other I was facing backwards.


Sounds like some sort of Calf Machine.


ABandCmom wrote:
He also had me doing some kind of thing with a 5 lb. dumbell where I would lean sideways and lift it from hanging straight down to about waist high, then switch to the other side.


Sounds like some kind of Seated Side Bends, for the Obliques at the side of the Ribcage / Abs.

Definitely sounds all over the place a bit.

Might be as well to incorporate these kinds of exercises into your schedule.

E-Z Bar Curls

Skullcrushers

Dumbell Shoulder Press.

Bent over Barbell Rows

Deadlift.

Freebar Squat

Dumbell Lunge

Dumbell Calf Raises.

Possibly others.

Might be possibly good for 2 upper and 2 lower body sessions.
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swanso5




Joined: 16 Jan 2006
Posts: 7287
Location: melbourne, australia
PostPosted: Mon Jul 09, 2007 3:04 am    Post subject: Reply with quote
search "bad boy basics" by chad waterbury and try that program...easy but effective
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