Most beneficial training? [Forum Archive]

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Most beneficial training?

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Posted by: Hammerlynn

I am wondering what would be a more effective training program... doing a 3 day split or doing 3 days of full body.

My bf is currently at 27% (read FAT!) so I'm looking for maximum benefit.

I'm currently doing cardio 3-4 days a week for 45 mins. Each session varies machine and intensity..never do the the same thing 2 days in a row.

Diet needs improvement but I'm working on that!
Thanks in advance!

Posted by: Bear

IMO, it's a matter of personal preference.

I recommend you give HST a try.

Cut out the cardio, and tweak your diet.

Posted by: firestorm

Agrees partially with Bear. It is a matter of preference but mostly a matter of your goals. If weight loss is your primary goal and to get physically fit. I'd suggest the full body workout for now and a split training method down the road.
Here is my reasoning behind my suggestion. 1st and foremost is a health issue. A high bodyfat is not healty and a strain on the heart and if your young, the older you get the harder it gets to loose that weight safely. Your being HERE is the 1st step.
I suggest a circuit training routine for awhile and to up your cardio. I'd like to see you do 2 sessions a day. One when you wake up (45mins) and the other after your last meal of the day (30min).
A circuit training program is when you do what I call run the gauntlet doing for example: 1 set of bench presses, go straight to a squat or let press for a set then over to a cable pulldowns, then bicep curls etc etc. Take 30 seconds between sets (usually the time it takes to set up the equipment). Keep your rep ranges in the 10 to 12 range for everything. Upon completing 1 excercise for all bodyparts including calves last, when you've completed those, do a set of situps to failure and 50 jumping jacks. Wait 3 mins. or more if required to catch your breath and repeat the process again using different movements for each bodypart. Do a total of 3 circuits.
As you stated, your working on your diet so I won't go into that.
Include drinking pleanty of water throughout the day.

Posted by: firestorm

I just checked out the site you posted. Looks really good. Good suggestion but I would't tell him to cut out cardio if he wants to get rid of that excess B/F.
Fire

Quote:

Originally posted by Bear
IMO, it's a matter of personal preference.

I recommend you give HST a try.

Cut out the cardio, and tweak your diet.

Posted by: Hammerlynn

Thanks for the input guys! I should first and foremost make it clear that I'm a chick

lol

The other thing that most do not know is that around 3 years ago I was well over 300lbs and I cant even begin to imagine (didnt care either) what my BF was so to be at 27% is a good thing even though I still have work to do. I absolutely understand the health risks and that's why I've gotten to where I am today. I've been pretty intent in my purpose since Jan 2001 but have trained off and on since high school.

I'm just ready to step it up, get my head back out of my ass and start moving forward again.

There are just so many different training styles out there that I now want to be doing what's most effective and stop following current trends (or fads...)

I will read about the HST when my head is more clear (awake) and will continue my cardio for now....I love doing it and I feel good but right now my schedule doesnt permit 2 sessions. It has nothing to do with motivation....just time restraints. When I'm lifting, I minimize rest time and have gotten to where I am with mostly circuit workouts so I will take that suggestion. I'm also restricted in my lower body workouts due to degenerative arthritis and can only do ham curls and leg extensions. Squatting aggravates it too much.

Yea..the diet has been cleaned up more lately and I do drink a gallon of water a day.

My primary goal is just to be fit and healthy. No dreams of competing at this point in my life.

Any other input would as always be appreciated!

Posted by: firestorm

1st and foremost, OUTSTANDING YOUNG LADY!!!! You have come a long way. You have got to be proud of yourself!! I know I am. It sounds from what your saying that the circuit training is working for you so my phylosophy is this: "If it aint broke then don't fix it"
If your looking for change due to boredom then by all mean do it. You have to keep it fun and not a chore. If you like, break your training down to lets say 2 bodyparts a day 3 days a week. You lost an impressive amount of weight so just try to keep doing what your doing in the other areas. If you find you've plateaued, then we'll have to change some things. Let us know.
P.S Sorry I didn't recognize the Female Name. Snaps ya in the azz with a wet towel anyway and welcomes you to fires' Club. lol

Posted by: Scotty the Body

I agree with Fire, use what is working and what you like to do.
if you get board, change it, the biggest problem most people have with the gym is keeping motivated so its more important for you to be doing what you like than to do a routine that your gonna get board with and will skip gym days cause you don't "Feel" like going to.

Way to go with the weight loss, keep up the good work.

Posted by: Prince

Quote:

Originally posted by Hammerlynn
Thanks for the input guys! I should first and foremost make it clear that I'm a chick

lol

being male or female does not change anything in regards to lifting weights, the only thing that would affect actual training methods would be your specific goals.

e.g. if you have no desire to gain size, then lifting heavy weights would not be part of your training regimen.

Posted by: Hammerlynn

Thanks guys

I appreciate the kudos! It's been a LONG road but I've come this far and am not stopping!

Oh...Prince I clarified my gender not in regards to training. I love lifting heavy

but because FS referred to me as a him!

Posted by: firestorm

SOWWY!!

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