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1/7/14 12:22 P

Thank you both for the amazing advice! I was so grateful that I even went for a workout and incorporated the changes you both suggested today! It was great to go for the full body workout instead of one body are. I even tried two new machines! I also tried intervals for the first time on the elliptical which was great and not quite as hard as I thought! I am really exceeded to have pushed through these few "fears" today! I am definitely changing the focus of my health goals from "losing weight" to "building muscle". I feel awesome and super glow-y (thank you endorphins). I have to remember this feeling anytime that I am thinking about skipping the gym :)

Thank you both so much!!!!

SPARK_COACH_JEN Posts: 65,776
1/6/14 5:22 P


Your cardio sounds fine. As long as you're pushing yourself and enjoy what you're doing, you are on the right track. I would recommend changing your strength routine a little. You should be working your major muscle groups a minimum of twice a week. So I'd suggest doing a full-body routine 2-3 days per week instead of a split routine where you're only working once a week. You should be able to get a good full-body workout in 20-30 minutes, so don't feel like you have to do tons of exercises for each muscle group.

As far as weight goes, don't be afraid to lift heavy. You should be using a weight that fatigues your muscles in 8-12 repetitions, 1-3 sets of each exercise. The last rep in the set should be the last one you can do in proper form.

I would also recommend having your body fat tested. You're at a healthy weight for your size, so that test is going to tell you if you have more fat to lose, or if you're already in the healthy range and just need to focus on building muscle instead of the scale.

Hope that helps,

Coach Jen

BARBANNA SparkPoints: (108,384)
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Posts: 3,415
1/6/14 4:39 P

Start with a cardio workout to get the muscles warm and go for 30-45 min. or do short intervals of cardio and then a weight training activity. The gym you attend may dictate what and how you workout. If the cardio machines get busy quickly grab one and use it for the maxcimum time you can tolerate. Most exercise experts say that more than 60 minutes of cardio is counterproductive because you start burning muscle. I go for 170 min on the elliptical but I am insane. I do 60 min of cardio starting with my upper body. I do 3 sets of 20 or for you 15 reps of bicep curls and then tricep extensions for 3 sets. These are opposing muslces which counter each other and need to be worked equally for good balance. I do squats with weights with 2 sets while doing bicep curls, lateral arm raises, forward arm raises all using weights. I then work my leg muscles using resistance. All of these can be done on machines at the gym or free weights. I do forward leg raises or quad resistance, hamstring curls, lateral leg raises etc. I then move to the abs and follow this with obliques, back extensions, side bends and then several varieties of planks.

Good luck!

1/6/14 4:10 P

Hi all!

I have just started going to the gym after a few months break. I want to check with you guys on what a "great workout" would or should be. Typically, I go three days a week and I combine cardio and strength (making sure to switch up which part of my body that I strength train each time).

For example:
30 min bike + various arm machines
20 min run + leg machines
40 min elliptical + abs

I feel like I could do better...maybe I have plateaued. I think I need to be more intense to reach the body I want....I an 5' 7" feel like I have been in this 136-140lbs range for so long. I also don't feel like I have a lot of muscle! I would like to get back into my "fighting shape" of 123 and size 4.


Thanks everyone in advance for the advice!

P.S. I eat fairly clean and usually stay between 1,600-2,000 calories....

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