Any advice?

[KayEm]

Hi everyone! I was wondering if I could get a little advice.

I’ve been training with weights since I joined the YMCA in June 2002.

Before I joined the Y, I would do an hour of cardio per day, seven days/week without seeing any results.

I’m 24, 5’3”. I refuse to get on a scale, so I don’t know how much I weigh, but in clothing, I wear a size 1 or 2. (I know what you’re thinking, ‘If she’s a size 2, she doesn’t need to lose weight!’ I am a ‘flabby’ size two though.) My goals are to lower body fat and gain muscle.

Here is my routine (been following this since September):
Day 1: Biceps/Triceps
Day 2: Cardio (interval), 30 min, running on treadmill.
Day 3: Legs/abs
Day 4: Cardio (interval), 30 min, running on treadmill.
Day 5: Back/Chest/abs
Day 6: Cardio (interval), 30 min, running on treadmill.
Day 7: Cardio or rest.

Here is a sample meal (been following this for about two weeks now):
1: ½ Myoplex Lite Bar, FF yogurt
2: Myoplex Lite Bar
3: Salad with chicken and FF Vingarette dressing, FF yogurt
4. 2 small Chicken breasts & scrambled eggs (egg beaters) , 1 tsp mustard
5. Whey protein shake with 2 oz skim milk, 8 oz water, 1 tsp flax seed oil
6. FF yogurt, maybe some sugar free Jello with FF cool whip.

I drink a gallon of water daily. One day per week (Fridays), I go out to dinner with friends and have a “free day” but I keep it reasonable (I don’t gorge on ice cream, pizza, and cupcakes or anything like that.)

Lately I haven’t been getting as sore as I used to after a workout. Especially my arm workouts – rarely, with the arms do I ever have DOMS. Maybe I need to increase the weight? But I don't know if I can...? For example, I usually do hammer curls with the 15# dumbbells, but when I go up to the 20# dumbbells, I can’t complete my set (I can only do about 6 reps). I feel if I don't feel sore the next day that I didn't get a good enough workout. I want to feel sore again!!

I know I’ve gotten a lot stronger – I used do 90# on the 45-degree leg press, and now I’m up to 210, and on some of my arm exercises, I’m up to the 30lb dumbbells when I started with using 10lb dumbbells. I’m not seeing any changes in the mirror though. In fact, some of my clothes fit a little tighter than they used to. Could it be that I’m gaining muscle faster than I’m losing the fat?

Granted, I’ve only been the diet above for two weeks, and I know I shouldn’t except fast results. Before I started this diet, I was eating junk like sugary cereal, diet soda, frozen “Healthy Choice” dinners and Subway sandwiches.

Also, regarding cardio - I NEVER seem to get a lung-busting cardio workout unless I am running on the treadmill, which I don't really enjoy, but I love the feeling after I'm done! If I do my cardio on the elliptical machine or a bike, it's just not the same. I LOVE the elliptical machines, but no matter how fast I go or how much resistance I use, I can't get the same workout as I do on the treadmill. Does anyone else have this problem?

Any comments would be appreciated!!

[icyfresh21]

Two week? Give yourself at least a few more before getting too frustrated. From what it looks like you are taking a great approach. Don't get discouraged yet, you are actually making some great gains.

Remember that being sore does not mean a better workout, although it sometimes feels like it. If you are looking to improve strength, do that last set with a heavier weight. Even if you can't finish the set, it is better than finishing the set with a weight you can already do. Before you know it you will be able to complete the set with that heavier weight. You go girl :-)

[icyfresh21]

Oh and as far as the elliptical goes. The only way I get a gut buster on that is to warm up with about a level 8-12 and then shoot it up to 18-20 for a minute at a time. It is really hard, but you can definately feel it.

[MDC]

KayEm,
I think you really do need to move up the weight. Even if you can do only 6 reps with 20lbs this week, you'll be able to do more next week. If you're doing 3 sets, I suggest doing 2 with 20lbs, regardless of the reps, and a third with the 15lb dumbells. 6 reps to failure is much better than 10+ reps if you want to increase muscle and strength anyway. ;) If you really want to feel sore, do negatives on the second set until you get at least 6 reps. To do a negative rep, you'll neet assistance from someone or your other hand to raise the weight, then lower it slowly.

You might want to get your body fat % tested, or buy some calipers for yourself. That way you can tell for certain whether your fat is reducing.

Isn't it amazing how much stronger you can get when you remember to increase the weight?

[TrishB]

I agree with MDC......increase the weight and decrease the reps/sets. And change your routine around every 4-6 weeks.

A cardio workout has nothing to do with how you are breathing. Just because you don't get winded, does not mean you are not getting your heart rate up. Check your heart rate and get it to 70 to 90% of your max heart rate for at least 15 mins.

And definetely give this time....you won't develop muscle overnite.
Takes time and hard work, but the end results are so worth it.

Good luck!!!

[Emerson Bigguns]

I just wanted to let u know that your previous diet of Healthy choice meals, Subway and diet soda's isn't bad for just losing weight on. I lost 30 pounds eating around 1200 calories a day with subway's healthy subs and healthy choice meals. They may be processed to hell but at least they offer some different tastes and if you're just trying to get smaller they do work.

[jmccarthey]

I agree with MDC. You need to constantly strive towards lifting heavier weights in all of your exercises. If you can only get six reps in, go for seven the next time you do that exercise, until you get back to 12 reps. Then up your weight again. That way you'll always be making improvements. If you get to 12 reps, and still have some left in you, hold your reps for 10 second negatives to completely exhaust the muscle. The only way you're going to gain any more muscle is by tearing the muscle down, and allowing it to rebuild stronger. Your meal plan looks good. You may want to eat a little more in your first meal if you experience hunger during the day. Your biggest meal should be your first, since you'll have all day long to use that food.