0
 
Author: Sorting First Post on Top ↑ Message:
MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 14,056
9/1/13 4:45 A

My SparkPage
Send Private Message
Reply
When it comes to strength training, the degree of challenge is what is important, not the duration.

You should be aiming to fatigue your muscles in 12 reps or less. Once you can get in 12 reps in a set, it is time to move to a heavier weight/more challenging exercise.

By choosing compound exercises that work several different muscles simultaneously, you can get in a workout in just a few moves.

For example, 2-3 sets of squats, and 2-3 sets of deadlifts, and you are pretty much done with your lower body in 5-10 minutes.

Planks for the core. Pushups (modified, wall or incline pushups if necessary) and pull-ups/lat pull downs/bent over dumbbell rows for the upper body, and that is pretty much a full body workout.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


 current weight: 178.0 
 
220
203.5
187
170.5
154
PINK4YOUTOO Posts: 508
8/31/13 7:14 P

My SparkPage
Send Private Message
Reply


It's amazing what one day rest can do for you!

SIMONEKP's Photo SIMONEKP Posts: 2,481
8/31/13 1:05 P

My SparkPage
Send Private Message
Reply
you need a rest day

Simone

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams

No matter how slow you go, you're still lapping everyone on the couch!
Source: unknown



 current weight: 205.0 
 
295
252.5
210
167.5
125
CHERIMOOSE's Photo CHERIMOOSE Posts: 387
8/31/13 1:03 P

My SparkPage
Send Private Message
Reply
====
"Too much... Not enough. "
====

Hard to say, because "lifting" means different things to different people, ranging from mild to intense. But generally speaking, that schedule can work provided that you don't get symptoms of overtraining. Those symptoms are listed here (scroll down to #1) www.marksdailyapple.com/overtraining/

CATCHPSU's Photo CATCHPSU Posts: 318
8/31/13 12:44 P

My SparkPage
Send Private Message
Reply
You need a rest day, so 6 days of exercise is a good goal.



 current weight: 156.6 
 
159
153
147
141
135
ZORBS13's Photo ZORBS13 SparkPoints: (97,483)
Fitness Minutes: (98,629)
Posts: 13,022
8/31/13 12:32 P

My SparkPage
Send Private Message
Reply
enough = are you seeing the results you want from what you're doing now?

“Sometimes the moments that challenge us the most, define us.” - Deena Kastor

Agatsu Kettlebell Instructor
Can-Fit-Pro Personal Trainer Specialist
9x marathon finisher/17x half marathon finisher
Mom (b. March 12, 2010)


 August Minutes: 2,152
 
0
375
750
1125
1500
REVJCP's Photo REVJCP SparkPoints: (2,925)
Fitness Minutes: (3,290)
Posts: 5
8/31/13 12:18 P

My SparkPage
Send Private Message
Reply
Wondering about my current plan. 6 days a week is the goal. I alternate a fairly quick lifti g routine between legs and upper body... 30-45 min... With 20-30 min cardio after. Too much... Not enough.

Consistency is what is important for me. Heck. I would do 7 but it always seems something comes up.

Page: 1 of (1)  

Report Innappropriate Post

Other Fitness and Exercise Topics:

Topics: Last Post:
Exercise While Traveling? 6/24/2014 6:11:23 PM
Looking for a little consult :) 7/24/2014 12:46:12 PM
Do you use the exercise ball? 8/20/2014 12:03:11 PM
Ideas appriciated 4/4/2014 8:22:35 PM
I pulled my calf muscle. 8/11/2014 6:46:48 AM

Thread URL: http://www.sparkpeople.com/myspark/messageboard.asp?imboard=6&imparent=31874188

Review our Community Guidelines





Diet Resources: kid food games | kid friendly party food | kid halloween party food