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4/7/11 10:51 P


Minor correction of I may, circuit training in its true form does not utilize combination exercises such as a squat with a shoulder press those fall into a different form of training. A true circuit training programme consists of full body and combination exercises alternating a push and a pull exercise.

What has happened is that people have "developed" programmes combining incompatible exercises based on an attempt to get an additive effect to what are basically assisted cardio exercises. If you add the dumbbells to the squat in order to execute the combined shoulder press you are not challenging one part of the exercise and simply creating a misleading sense that this increases the value of the exercise.

Be advised the combination exercise claque will respond to refute this but I request they provide the research to support their position. I have the citations to support mine.

Edited by: SERGEANTMAJOR at: 4/7/2011 (22:53)
FITGLAMGIRL Posts: 2,045
4/7/11 10:49 P

I do full body 3X per week with a rest day after each.

IPINTADO Posts: 525
4/7/11 10:37 P

I do strength training 3 days a week. I do not count circuit training as strength training, since I do not use particularly heavy weights when I so this type of workout. Circuit training routines often use exercises that work the lower and upper body at the same time, such as squats with a shoulder presses. My lower body is MUCH stronger than my upper body, and I cannot really work both sets of muscle groups effectively. I had a similar problem with body pump. I just could not change the weights fast enough between exercises, so I had to opt for lower weights to prevent injury.

TOTALREDO2013 Posts: 5,257
4/7/11 8:59 P

NSMANN I didn't like it at first either, but now love it and it is my preferred method of exercise. I agree some circuit DVD's go faster in pace, so you aren't getting the full weight lifting benefits - its more of an endurance exercise - you see results, but not the same as really lifting.

It doesn't take that long to see benefits of weight lifting if you are consistent and try to stick with it. I agree working out at home with DVDs is fantastic and the results are just as good as going to a gym or better because you are focusing on what you are doing. You also have someone talking to you and makes it much more fun. I have worked out at home now with DVDs for three years and got into the best shape of my life.

Have you checked into ChaLean Extreme? This DVD system is easier than P90x and is targeted for women. You might find you like this and it pushes you to the limit, but workouts are shorter and intense. It has weight lifting days (many with compound movements) and other days cardio.

People who don't workout with DVDs don't understand how beneficial they are and not everyone is motivated enough to design their own plan with no help. Not everyone wants to pay for a trainer or can afford a gym membership. Not everyone wants to read a book, etc. We are all different and there are many ways to become fit.

DVDs keep on giving and all in your own privacy. Try some strength DVDs from Beachbody (ChaLean Extreme, P90x) or Cathe Friedrich or Kelly Coffey (hers are 30 minutes also). I am also a big fan of Biggest Loser DVD's and Bob Harper's latest ones are awesome.

Muscle helps burn fat a lot quicker than just cardio. It's no good to be totally skinny, but look all loosey goosey. You'll see results of strength training within 6 weeks if you are working hard at it. Lots of DVDs out there - good luck.

Edited by: TOTALREDO2013 at: 4/7/2011 (21:01)
FITWITHIN Posts: 25,665
4/7/11 8:56 P

I strength train 4 days a week.

4/7/11 8:15 P


You do not need to purchase anything, a strength circuit is simple a series of from 4 to 6 sexerises you do one after the other until you have whatever number you have chosen. You then rest for 50 to 90 seconds and repeat the process 3 to 5 more times.

With the DVDs in most cases they have you doing unneeded cardio breaks and keep you moving for however many minutes the DVD runs. The problem is that this does not produce a metabolic after burn since it is more cardio than strength and the training effect with this form of workout occurs during the recovery phase.

Choose 4 to 6 exercises alternating a pushing and a pulling exercise. These can be anything you choose to use, bodyweight, resistance bands. free weights or machines.

You will not get bored.

BIGLOSER4 Posts: 3,002
4/7/11 8:10 P

Good thread! I learned a lot.

NSMANN Posts: 977
4/7/11 5:57 P

I have the same problem as you - I hate lifting weights, it bores me so bad, and the rewards aren't immediate. FWIW, I'm considering trying circuit training DVDs to get in my strength training at home. Two I've seen recommended are: (1) Star Trainers: Strength, and (2)
Get Ripped! with Jari Love: Slim & Lean

JCORBET3 Posts: 12
4/7/11 1:36 P

Thanks for all the info!

I actually attend a Body Pump class 2 times/week and was wondering if I should try and attend 1 more a week if possible. I love that class!

I can't stand doing free weights. It bores me to tears.

BETHANYBOO Posts: 2,039
4/7/11 1:11 P

I second the suggestion to pick up New Rules of Lifting for Women - it gives you a 6 month plan using free weight exercises. They are full body workouts that you do 3 times a week, and the book has pictures and written descriptions of how to do each exercise.

4/7/11 11:13 A

If you are doing full body and compound movement exercises three days a week on a day on day off schedule is a good programme. While some will advocate a six day a week programme doing split muscle group and isolation exercises they do not produce results which are different enough to justify the additional training time demands. The human body is not wired so that you can divide the body in to separate muscle groups, muscles are social and work together.Isolation exercise lack in benefit since the normally restrict full range of motion and use small muscle groups and neglect the large muscle groups which are the primary burners of fat.


Look for a copy of "Body for Life" at a used book store or get "The New Rules of Lifting for Women"

EENERSLLIM SparkPoints: (35,504)
Fitness Minutes: (43,038)
Posts: 326
4/7/11 11:07 A

2- 3 times a week is good

PVILLAGO Posts: 1,170
4/7/11 11:01 A

3 days a week is what they recommend with a day of rest in between ie;Mon.Wed and Fri or Tue,Thur and Sat.

AMANDA660 Posts: 881
4/7/11 10:52 A

3 days a week when I do full body but I'm rotating 3 days lower body and 3 days upper body with some core mixed in right now. Its working for me.

TOTALREDO2013 Posts: 5,257
4/7/11 10:48 A

3 is average and what I am doing right now. But, once you get more advanced and want to really push it more over the edge, you would do 4-5 days with split training - different muscles each day and you target a lot of isolation exercises. I was doing that for a month and then switch...every 4-5 weeks switch the entire routine.

But 3 for your purposes is great.

REDSHOES2011 SparkPoints: (0)
Fitness Minutes: (66,181)
Posts: 7,159
4/7/11 10:37 A

2-3 days with a rest day between.

Edited by: REDSHOES2011 at: 4/7/2011 (10:38)
DNORDO Posts: 290
4/7/11 9:55 A

2 or 3 - i alternate each week - although my workouts are total body - incorporating both upper and lower at the same time - that's called something isnt it?

CLIMBERS_ROCK SparkPoints: (57,790)
Fitness Minutes: (17,878)
Posts: 3,195
4/7/11 9:42 A


HGSGUY SparkPoints: (177,411)
Fitness Minutes: (178,305)
Posts: 2,637
4/7/11 9:34 A

I try for 3 a week. I was trying every other day and found that I did not fully recover on that schedule. I have started doing an intense workout followed by two days rest, then 2 moderate workouts with a day rest after each. That seems to be much better for me. I am getting older and I guess recovery has slowed a bit.

MEGHAN415 SparkPoints: (0)
Fitness Minutes: (3,340)
Posts: 89
4/7/11 9:27 A

at least 3 times a week.

4/7/11 9:22 A

I do full body 2xs a week and have been able to maintain for 1 year at current weight. I do cardio 3 to 4 times a week and I have even been able to drop that down to 30 to 45 minutes instead of the hour I was doing when I first started losing weight.

HEEPER Posts: 1,000
4/7/11 9:18 A

Any examples of a full-body routine for beginners with free weights? My gym has machines, which I don't like, but am not sure what to do for a full-body routine with free weights. Do I do it all at once to get to the recommended 2-3 times a week? Or do I do various muscle groups over the 2-3 times, and get my "full body" done once a week?

JCORBET3 Posts: 12
4/7/11 8:39 A

I currently lift weights (full body) twice a week. I am wondering if it's worth it to add 1 more session in there?

SPARK_COACH_JEN Posts: 65,574
4/7/11 8:07 A

I usually recommend a full-body routine 2-3 times per week.

Coach Jen

JCORBET3 Posts: 12
4/7/11 7:58 A

How many days a week is it recommended that a woman lift weights to be beneficial in maintaining/losing weight (or body fat)?

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