Weight training w/ a LOT of fat to lose

[michellejenkins]

I am now 160 pounds (down from 172 in 12/12/07). Been eating right 80% of the time, 10% half right, and the other 10% down right cheating :-) I am 36% body fat at 5'6.

I workout 6 days a week with 45-90 min of cardio a day plus a 20-30 min AM dog walk

I do weight training 5-6 times a week and now started doing the 12-10-8 rep system... increasing the weight each time

My question is, should I lower the weights and just do 3 sets of 12 at a regular weight instead of increasing it? I do have a lot of fat to lose. I want to do figure one day (or at least be pretty close and look like them! :-) but want to ensure that this journey will be done right because I know it will take some time. Thank you in advance.

[nicoledominique]

Don't lower the weights - I think the rep system you have going for you is great...My advice is: always push hard to do better than your last workout! You will continue making progress if you live by those words.

Lowering the weight will probably get you a bit bored, and lead to less results which will do nothing for your motivation.

Keep lifting heavy!! The weight-loss will follow.

[Super MOM]

The only thing that I would possibly look at would be your cardio intensity. If you work out at the same intensity all the time you will see that you will start to plateau. So maybe changing your intensity everyonce in a while, or increasing your resistance if you are doing elliptical or something of that sort. In other words get your heart rate up and work hard.

That would be the only thing I would look at, other then the intensity it looks like you are doing very well and getting results.

[michellejenkins]

Originally Posted by Super MOM

The only thing that I would possibly look at would be your cardio intensity. If you work out at the same intensity all the time you will see that you will start to plateau. So maybe changing your intensity everyonce in a while, or increasing your resistance if you are doing elliptical or something of that sort. In other words get your heart rate up and work hard.

That would be the only thing I would look at, other then the intensity it looks like you are doing very well and getting results.

Definitely I agree with you. I do about 20 min of HITT in there, then maybe 30 walking, or 30 eliptical... it's different everyday. I just wanted to ensure I'm lifting right and doing the correct amount of cardio. Sometimes we all need that reasurrance. :-)

[trainwithrae]

I don't think it's your training you need to examine but your diet. Post it up so we can take a look

[michellejenkins]

Originally Posted by trainwithrae

I don't think it's your training you need to examine but your diet. Post it up so we can take a look

I've had a few people examine my diet but it never hurts to get more opinions

This is pretty basic:
Wake up @ 5:30am, walk dog for 30 mins
[after walk]Drink soy protein shake (I'm allergic to whey) w/ 1tblespoon natty peanut butter
9:30 1/3 cup of steel cut oats, 1/8 cup of soy milk
12:30
1/3 cup whole wheat pasta or brown rice, 1 cup of green veggies, protein source such as boiled chicken (4oz) white fish (6oz) or lean turkey burger (about 100 calories, 15g protein [i only eat half])
1:30 weight training
2:30 soy protein shake
4:30 salad w/ chicken or other protein
5:30 45-90 min of cardio, with 20 mins of HIIT thrown in there somewhere
7:30-8 Protein with veggies

I've already started losing. I want to ensure that I am doing the proper training/diet combinations. Especially when it comes to the weight training

[Bodysteele]

Id give you this advice as someone who has lost 75+lbs in the last 12 months and has another ~50lbs to lose.(I am a BIG guy naturally so where are probably at about the same place or im a little ahead of you).

1) TAKE YOUR TIME. If you are looking to lose say 40lbs eventually PLAN on taking the rest of this year(at least to the holdays) and doing it slowly and properly.

2) Stick to eating frequently, I know for myself its the GAPS when I tend to cheat....I think if you are honest youll see the same thing though no 2 bodies are different.

3) Stay away as much as possible from eating out EXCEPT on schedule cheat days or meals....I suggest having a day on the weekend where you wake up, have a really protein rich meal like an egg white omelet etc...and then have 2 cheat meals (reasonable)of normal everyday food within reason. That night have a protein shake before bed and call it a day. This allows you to have a day where you go out, can socialize normally and not worry about freaking out over food within reason. It might also help with your metabolism...thats debatable. It also helps keep you feeling in control bc you PLANNED the cheat and it was handled well...

4) Become a bit more knowedgable/systematic about your weight training, im not trying to offend you but it seems like you are sort of walking in there and just working on a bunch of different machines for different parts of the body for awhile and stopping. Its better if you have a set program for a beginner and lift primarily freeweights...ground based compound movements if possible.

This is just advice ive found works for me....it may or may not work for everyone but I think its overall the best approach to leaning up and GRADUALLY sinking to a healthy weight.

[trainwithrae]

Looks like your nutrition is on point.
What type of workout split are you using right now. I think you could easily do 4 strength training sessions instead of 5-6

[aguy fish]

Change rest time as well... to put more intesity . There is nothing wrong going "low" reps ( 8 rps) low rest ( 60 sec !). I agree with the answers not to lower the weight you need some resistance.
About the diet, be careful not to shut metabolism. Eat frequently, carb cycle if needed instead of lowering calories too fast.
Any supplements?
Keep it up!

[michellejenkins]

Originally Posted by aguy fish

Change rest time as well... to put more intesity . There is nothing wrong going "low" reps ( 8 rps) low rest ( 60 sec !). I agree with the answers not to lower the weight you need some resistance.
About the diet, be careful not to shut metabolism. Eat frequently, carb cycle if needed instead of lowering calories too fast.
Any supplements?
Keep it up!

I take glutamine at night and CLA. I have insane student loans right now or else I'd buy more. Oh and L-Carnatine

For RAE ~ That's just a general work out. I usually do a cardio day on Wednesdays and the days I do lift, I lift HARD focusing on a particular muscle group. I have a background in weight training (from when I was a swimmer in college) but nothing this intense. *PS* Once I catch up on these gdamn loans I'm definitely taking you up on your program.

[trainwithrae]

awesome, ok so you are doing one body part per workout. If that is working for you and you are seeing some results then stick with it. Cardio should be post weights. Wonderful that you are armed with some information with your background. PM me anytime hun