new trainer new training..

[lols]

went to see a new trainer today. this is the plan for body sculpting and decrease body fat:

2x upper body
2x lower body
per week

20mins HIIT training post workout

1 day low intensity cardio

2 days rest

supps: t/rex pre w/out + 2 post w/out
lipoic acid 2x day with morning and evening meals

ive still seen minimal improvement over the last 7-8 weeks - which is killing me - but ide rather do something than give up.

what you guys think?

[jjfigure]

What type of exercises are you doing?

What does your diet look like?

[lols]

diet is low carb consisting of fish,chicken, veg, nuts, seeds and efas.
cardio is on empty stomach
protein shake pre weights

post workout is usually 'real' food ie egg+egg whites or tuna salad or whey+low carb cereal

eat every 2-3 hrs

rest of day consits of

meat+veg
whey+flax+mixed seeds
meat + veg

4-6 meals per day.

I dont eat after dinner - ie 7-8pm.

thats about it

[lols]

i dont have the program with me but it goes something like this:

upper:
chest press+pushups
back - row+bench ext
shoulder- front and side raises
bi- curl
tri - bench dips and cable rope

2 sets each 12-15 reps


legs:
squats
leg ext
leg press
dead lift
lunges
ham curl
calf raises
walking lunges w weighted ball

2 sets each 12 reps approx

how does it look?

[jjfigure]

Rep ranges are a little high - 12-15 reps is more of an endurance rep range; if you're trying to get that lean, "toned" look, you should focus on building some muscle density which requires work in a lower rep range. To develop muscle, you should lift at least in the 8-12 rep range; I prefer to develop functional muscle (i.e., strength and muscle), so I train in a very low rep range.

Unfortunately, most trainers start women off at too high a rep range because they keep hearing the words "I don't want to get big like those women on tv". It's quite difficult to put on muscle - male or female - but especially difficult for women. So, my advice is to drop the rep ranges a bit.

Also, for the lower body work, one of the concerns we have as women is osteoperosis; the best way to prevent it is by developing bone strength, especially in our hips and back. Best way to do that is to progressively overload two exercises - squat and deadlift. Those two exercises should be trained in a strength rep range (1-6 reps) to aid in the formation of new bone in the hips and back. I would do at least one set in the lower rep range, and ideally 2-3 sets.

[T-Dawgg]

Originally posted by jjfigure
Rep ranges are a little high - 12-15 reps is more of an endurance rep range; if you're trying to get that lean, "toned" look, you should focus on building some muscle density which requires work in a lower rep range. To develop muscle, you should lift at least in the 8-12 rep range; I prefer to develop functional muscle (i.e., strength and muscle), so I train in a very low rep range.

Unfortunately, most trainers start women off at too high a rep range because they keep hearing the words "I don't want to get big like those women on tv". It's quite difficult to put on muscle - male or female - but especially difficult for women. So, my advice is to drop the rep ranges a bit.

Also, for the lower body work, one of the concerns we have as women is osteoperosis; the best way to prevent it is by developing bone strength, especially in our hips and back. Best way to do that is to progressively overload two exercises - squat and deadlift. Those two exercises should be trained in a strength rep range (1-6 reps) to aid in the formation of new bone in the hips and back. I would do at least one set in the lower rep range, and ideally 2-3 sets.

great advice!

[lols]

thanks jj.. i will try that next session.
what do you think about the diet?
i tried on my jeans again this morning - and still fitting a little too snug; i would have like to see some improvement after 8 weeks...

[jjfigure]

Your food choices are solid - about how many calories and grams of protein are you getting in daily?

The other thing - with cardio on an empty stomach - especially when at submaintenance calorie levels, you do risk your body catabolizing protein for energy. You can get around this by either drinking some protein before cardio or using BCAA (branched-chain amino acids), since the BCAAs are the ones most likely to be tapped into for energy.

[lols]

jj did u mean total cals - about 1000-1200. protein is about 80-100g per day.

i spoke to a trainer (hate doing this...but non the less) about my lack of results and he said to decrease protein am, increase carbs (pre training only) and stick to the rest of the day as set out.
he said that maybe the protein was overloading my body and being stored as fat?

im really annoyed at how slow this progress is going, would give anything to get those abs on your post. losing bodayfat in the past never seemed to be such a challenge before now.

thanks for the help

[jjfigure]

What are your stats? That's a really low calorie intake.

In general, women shouldn't go below 1200 cals/day; I personally try to not drop below 1500 - whenever I've dropped below 1500/day while cutting, my fat loss has stalled. When you drop your calories too low, your body starts holding onto fat for dear life, since it thinks you're starving.

I also eat about 180-200 grams of protein a day when cutting; in other words, about half of my calorie intake is protein. The reason is your body is more likely to catabolize protein (muscle) for energy when in a fasted state; if you have a constant supply of amino acids intake, this is less likely to happen.

Honestly, I think your issue is too low of a calorie intake; how long have you been that low? Do you keep a diet log? If so, post up exactly what you ate during one day, and Mr. X and I can help you tweak it a bit.