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2/26/13 1:22 P

I agree with all the other posters about your coach and the idea of long, lean muscles.
If you want to do some stuff at home you can focus on body weight exercises such as push ups, squats, dips, plank - and all the variations. You can also do some shoulder work possibly with the 8 lb weights as the shoulders are not big muscles but give a big impact on your physique. In fact the 8 lbs may be too much. If you can get an exercise ball you can do all kinds of stuff at home that will have a big impact.

DMJAKES Posts: 1,635
2/25/13 2:38 P

Sunset - I have to agree with the previous posters---tell your trainer you want a full body workout every time and to incorporate more compound movements into your routine. Make sure you're using weights that get you to fatigue somewhere between 8 and 12 reps.

I'd also split out the cardio and strength to separate days. Whichever you do first is going to get the lion's share of your available energy, and whatever you do next is going to get the leftovers. For example, if you do 30 minutes of cardio intervals at a medium to high intensity, you're not going to have much oomph left for lifting heavy.

On your non-gym days try some speed-walking intervals, calisthenics, or cardio dvd's. Don't forget to have at least one rest day per week.

2/25/13 10:31 A

Run a credibility check on your trainers credentials they may be made up considering the misinformation they are passing out.To train for 90 minutes to me means you are not following a proper programme, 30 to 40 minutes for a full body programme will get results and get them faster than a long drawn out workout doing multiple exercises for various body parts or muscle groups. The body is engineered to work best and respond faster to full body and compound movement exercises not multiple isolation exercises.

As Zorbs said, six exercises per session, challenge your muscles, work hard , get tired and go home to train another day.

SIMPLELIFE2 Posts: 707
2/24/13 9:18 P

Frankly, I would consider switching to a different fitness coach, considering you've gotten better, more informed and research-backed information on a message board. I know trainers aren't cheap. Get what you pay for.

TACDGB Posts: 6,136
2/24/13 8:19 P

I got a box of weight plates and bars with clips for 25 bucks at walmart. Then you can make them the weight you want.

DRAGONCHILDE SparkPoints: (61,313)
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Posts: 9,713
2/24/13 3:13 P

SUNSETDRAGONFLY: The whole "liftiny heavy = bulk" and "light weights/high reps = tone" is definitely hooey. :) Yoga doesn't "lengthen" your muscles, either. Many forms of yoga are not even strength training! Yoga is more about flexibility.

A full explanation can be found here:

MONIQUE432 SparkPoints: (0)
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2/24/13 1:07 P

I agree with Zorbes. One can get a pretty good workout when you work multiple muscle groups at the same time. I know some programs that I have done in the past like P90X Plus and Supreme 90 days all are 40 minutes which includes warm up and cool down.

ZORBS13 SparkPoints: (194,388)
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2/24/13 12:14 P

A full body workout can be acheived with 3-6 exercises and can be done in well under 30 minutes.

SUNSETDRAGONFLY SparkPoints: (1,613)
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2/24/13 11:54 A

LOL - "short & stubby" - that's funny! I have heard the same thing about yoga, that it "lengthens" your muscles....maybe what people are referring to is the appearance? Like, lifting heavy with low reps is supposed to add bulk vs. lighter weights with higher reps is supposed to tone? I don't know, I heard that is all a load of hooey anyway....

As for the full body workout each visit to the gym, I just don't have that kind of time. I am spending an hour & a half there each time as it is. I do several exercises for each area & am pretty fatigued when I'm done.

I did just find a set of kettelbells (1 15lb, 10 lb & 5 lb each) for under $20 - I thought that was a steal! So perhaps I will try training with those instead...

DRAGONCHILDE SparkPoints: (61,313)
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2/24/13 10:45 A

I agree with Zorbs. The idea that you can build "longer, leaner muscles" with *any* kind of exercise is a fallacious one. Your muscles are attached to bone. You can't lengthen them.

ZORBS13 SparkPoints: (194,388)
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2/24/13 9:27 A

Your coach is misunformed, either build muscle, or you don't. There is no such thing as building longer, leaner muscles vs..what? short stubby muscles?

If you switch to a full body program 3x a week, you'll hit your upper body more often. Lifting weights that don't challenge you is a waste of time.

SUNSETDRAGONFLY SparkPoints: (1,613)
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Posts: 10
2/24/13 9:15 A

I have been following a strength training program at my gym - I do upper body one day, core another and then lower body on the third with at least 30 minutes of cardio each time. I wanted to supplement those workouts, particularly upper body, with workouts at home. I have some dumbbells but only up to 8lbs. On some of the exercises I'm doing at the gym, I am using up to 20lbs. I was wondering if it will do any good for me to use the weights I have so that I don't have to invest in more dumbbells - I priced them out & they are not cheap once you pass the 10lb mark. My fitness coach said it would be OK, that using lighter weights helps build "long, lean muscles" but I thought that I read recently that is a misconception??

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