calling Mbf and other exercise experts!!!

[Purl]

Here's my routine...please help me!!!

I use the elliptical for 50 minutes-it has 4 programs from e-a-s-y to (almost) impossible :cool: I use #2 as a warm up and then #3. Then I do 100 crunches and 30 "girl" push-ups, 3 sets of 10(please don't get offended-I don't know what else to call them :o )

In the next week or 2 I will also add in a 6 mile walk, as soon as it warms up a bit for my toddler to come along with me.

The thing is, on "paper" this seems like alot to me, but in real life, I'm never sore, so I figure I'm not doing enough. Also-my very strong, slim dh can only do 25 crunches???? So I MUST be doing something wrong. I want to get the most out of my workouts...so what am I doing wrong???

I also thought that maybe I should add in an extra 50 minutes in the evening a few times a week, and other days do Storm's circular workout or take s yoga class 2x a week-just to keep my metabolism guessing...KWIM?

But if you add it all thats about FOUR HOURS of exercise each day...is that excessive?

[paprika]

I think four hours of exercise a day is excessive. The 50 minutes of cardio should be all you need in any given day, and if you're really exerting yourself on the elliptical you should only need to do that every-other-day. How long does a six-mile walk take you to finish?

With the crunches; you probably can do 100 no problem, but you're body will get used to that (if it hasn't already). You need to continually be giving your muscles more work to do, so they grow to adapt to new challenges. Try doing your 100 crunches while holding some weight to your chest. If you don't have any weights at home try using a water jug, cans of food, or a bag of oranges.

I'd also recommend doing some resistance training for your lower body. Lunges are good and don't require any special equipment. Try three sets of ten reps without any weight. If that's too easy pickup some weight.

Here's what seven days could look like, and no day takes more than two hours:

Day 1 - 50 minutes cardio (medium-high exertion)
Day 2 - walk with baby (low exertion), 60 minutes
crunches, 10 minutes
push-ups, 10 minutes
lunges, 10 minutes
Day 3 - 50 minutes cardio (medium-high exertion)
Day 4 - walk with baby (low exertion), 60 minutes
crunches, 10 minutes
push-ups, 10 minutes
lunges, 10 minutes
Day 5 - 50 minutes cardio (medium-high exertion)
Day 6 - walk with baby (low exertion), 60 minutes
crunches, 10 minutes
push-ups, 10 minutes
lunges, 10 minutes
Day 7 - rest day

I recommend a few minutes of mild stretching every day, but you see it would be easy to add a yoga class into one or two days without your total workout time getting too overwhelming!

Oh, and this is all from personal knowledge and experience. I'm not a professional. :)

[Purl]

thanks! uh...one question..I'm not exactly sure what a lunge is? I have really bad knees...and this sounds painful! :p

[paprika]

There's an animation here that shows a lunge:

http://www.healthchecksystems.com/exercise1.htm#lunge

They aren't great for people with bad knees, but I found an article that lists some other lower body moves you could replace them with:

http://www.prevention.com/article/0,5778,s1-1-111-732-1764-1,00.html

[rawfigure]

Here's my routine...please help me!!!

I use the elliptical for 50 minutes-it has 4 programs from e-a-s-y to (almost) impossible :cool: I use #2 as a warm up and then #3. Then I do 100 crunches and 30 "girl" push-ups, 3 sets of 10(please don't get offended-I don't know what else to call them :o )

In the next week or 2 I will also add in a 6 mile walk, as soon as it warms up a bit for my toddler to come along with me.

The thing is, on "paper" this seems like alot to me, but in real life, I'm never sore, so I figure I'm not doing enough. Also-my very strong, slim dh can only do 25 crunches???? So I MUST be doing something wrong. I want to get the most out of my workouts...so what am I doing wrong???

I also thought that maybe I should add in an extra 50 minutes in the evening a few times a week, and other days do Storm's circular workout or take s yoga class 2x a week-just to keep my metabolism guessing...KWIM?

But if you add it all thats about FOUR HOURS of exercise each day...is that excessive?

On the girl push ups ..they are now being referred to as Pyramid PushUps :rolleyes:

Yes you need to change you routine, not add more. Unless you are on a big weight loss kick you do not need the second session to see change You simply need to change add to what you are doing.

I know when I get to the point of not feeling the rebounder/ walk/ run /elliptical weights do not make me sore, I must kick it up and change things around.

I have worked with 5 trainers over the years and friends with didfferent trainer have shared there stuff with me too. So I have LOADS of various stuff.

SO my qusetion before I post anymore ideas is what is the Goal ? Do you have any weight ? A Jump rope ? Any DVD's and Tapes ? a rebounder or any other equipment handy ?

[Purl]

thanks for the replies :D
I am on a big weightloss kick-I've got about 25 lbs to get to my "goal" (but i think I'll want to lose 10 more after I get there.) I just wanted to set a goal that I *knew* was possible and see how I feel/look when I get there :rolleyes: Just to give myself props I have gone from 207 to 162, mostly on Atkins, and South Beach, but I like RAW so much more! LOL!

As far as equipment-I have a $30 trampoline-I can't afford a real Rebounder right now-I'm working at paying off my elliptical machine. I also have the ablounger, crappy $90 Gazelle (YOU CAN DO IIIIIIT!!!:rolleyes:) a jump rope, hula hoop, pilates ring, and I just remembered that I have 1 or 2 pilates videos, and Storm and Jinjee's Circular Workout 2 dvd (I haven't watched it yet... :o ) I have thought of adding free weights, but I know NOTHING about how to use them.

Part of me wants to exercise for the added benefits of staying busy (and thus out of the cupboards) and for the decreased hunger I feel. I don't know why, but I am less hungry when I exercise than when I don't

[solar powered]

hi purl. My disclaimer, first off: i have a degree in exercise science but im not a miracle worker. Weight loss takes time, and there's always more than one way to skin a cat, and its always hard to "consult" when i cant ask a billion questions but I'd like to give it a shot.
Here are some changes you can make...

> you're on the right track with the last part of your post. Do a different kind of cardio every day as opposed to adding an extra workout in the evening. Can you swim? Bike ride. Walk up flights of stairs? Dancing? The trampoline is great cardio. Don't forget to give yourself at least one day of rest per week.

>change your setting on the eliptical (or any cardio machine) each time you use it. Does it have an interval setting? or one called hills? You can also change the resistance manually according to how you feel, as opposed to letting the computer do it. Play around with it and dont be scared if you arent gasping for air at the end of your workout. Have you heard of the "talk test"? You want to workout hard enough to still be able to talk or whisper/recite a poem/sing a little song.(a slight exception would be when you do intervals but i dont want to confuse you too much at this point). This is a good, general guide to use for any type of cardio exercise.

>i highly recommend starting to work with weights. you may need to get some videos or books or a couple sessions with a personal trainer but the weightlifting will help because it raises your resting metabolism. (something cardio cant do) which means more fat being burned around the clock.

One more thing,
Have you always had bad knees or do you think its related to the extra weight you've been having to carry? The more weight you lose the less stress on your knees. Then you may be ready for some rehab and healing...at least i hope that's the case.
GOOD LUCK

[rawfigure]

thanks for the replies :D
I am on a big weightloss kick-I've got about 25 lbs to get to my "goal" (but i think I'll want to lose 10 more after I get there.) I just wanted to set a goal that I *knew* was possible and see how I feel/look when I get there :rolleyes: Just to give myself props I have gone from 207 to 162, mostly on Atkins, and South Beach, but I like RAW so much more! LOL!

As far as equipment-I have a $30 trampoline-I can't afford a real Rebounder right now-I'm working at paying off my elliptical machine. I also have the ablounger, crappy $90 Gazelle (YOU CAN DO IIIIIIT!!!:rolleyes:) a jump rope, hula hoop, pilates ring, and I just remembered that I have 1 or 2 pilates videos, and Storm and Jinjee's Circular Workout 2 dvd (I haven't watched it yet... :o ) I have thought of adding free weights, but I know NOTHING about how to use them.

Part of me wants to exercise for the added benefits of staying busy (and thus out of the cupboards) and for the decreased hunger I feel. I don't know why, but I am less hungry when I exercise than when I don't


Hey watch the Circular work out and let me know what you think. I thought I might try it but have yet to hear feedback on it.

You are on the right track for your goal, give it time and kick it up a notch.

I like to do boot camp type cardio.

Example One would be to warm up on the elliptical for 5 min, then go hard for 3 more, get off and jump rope for 1 min. get back on go hard for 3-5 min...jump off do 2 min jump rope ..and so one !

Example two would be 5 min easy warm up on equipment such as the elliptical, increase intensity for 3 min, jump off and do 50 mountain climbers (google it..good for butt, legs and fat burning) rollover do 10 full range sit ups, rollover and do 10 push ups, get back on the equip. for 8 more intense min, then get off do 30 pop squats or regular squats, 20 crunches and some shoulder presses w/ hand weights or another exercise like Dips if you have no weights..back on the ellip. for another 8-10...then do 20 alternate lunges, legs lifts or something like that, bent rows if you have weights...pushups if no weights...and back on for 15-30 min.

L.

[Purl]

This place is so great! I love getting real-life feed back from people who KNOW. Thank you!

As far as my knees-my kneecaps are in the wrong place, I was born that way. They are too far to the outside. I was an avid runner, co-captain of the hs track team, etc. and ran for YEARS on bad knee caps and wore the cartiledge away, down to the bone. I've had corrective surgery on one 3 years ago and it doesn't hurt, unless you tough it-but I can't kneel on it AT ALL-so I'm putting off the other surgery til the knee becomes painful to walk on. Right know I can do somethings, but activities like bike riding and squats, deep knee bends-really aggrivate it and cause swelling that takes a week or so to leave. That's why I spent the $ on the elliptical-it was one of the few things that I've tried that didn't H-U-R-T.

Wow-these are really great suggestions and I really appreciate your help! Thanks again!
Purl

[mbf]

Hi PURL !

You've got some good advice already. I second the find a challenging program on the elliptical and remember, while your exercising you should break a sweat and be working hard. The talk test is a great way to know how hard your working but I always tell my classes make sure you can talk , sing ,or swear !! but not at me... ;)

I personally would like to see you on more of a structured schedule that does not take such a chunk of time, especially since you have a toddler. Being a mom of 3 I know how hard it is to get those workouts in and time is very valuable. Therefore I suggest a weekly routine as below.

Cardio on your elliptical 3-5 days a week OR a long vigorous walk with your toddler can count as a day or 2 of cardio.

You can work your abdominal muscles everyday but if you are doing 100 crunches so easily you need to work your abs in a different way. Do you know any oblique exercises ? Same form as your crunch but bring opposite elbow to opposite knee while opposite arm rests on floor to resistance. Remember to always keep a fist width between your chin and chest and breath out on your way up, com down slowly and controlled.

Strength training:

So hard to do this without showing you so i'll choose classic exercises.Can you get to a wal-mart or target and get some free weights ? like 5 & 8lb set ? I'd like you stretch your free weight work out over 3 days so it does not become overwhelming or time consuming. Again thinking like a mom, I know your not always guaranteed 2 hours of free time but pretty sure you can find 15 minutes ? so I like to make it quick and effective so you can set realistic,attainable goals.

Bicep curls, hand weights needed for this. choose a weight that is challenging but allows you to maintain proper form. Do 3 sets of 12-14 repetitions, whne that becomes to easy up the weight or increase the reps.
Tricep extensions, hand weights needed for this . Do single arm ,2 sets of 8-10 reps.
Here is where you do your push ups, great for several upper body muscles.
and do your crunches here.
and while your on the floor we are going to get some outer thigh with classic leg lifts, just lay on your side bend you bottom leg at the knee so your knees are stacked.Lay all the way on down and extend your bottom arm, now rest your head on your bicep. Lift the top leg but not all the way up just slightly above the hip. I suggest 24 -32 lifts on each side.
If you have done your cardio your done for the day !

The next work out day would be quad & hamstring work ,primarily squats and lunges, abs and your cardio.Third day would be chest, back and shoulders but let me know if this is doable for you before I continue.

Finally, do you get the the FITtv channel or fitness network ? they have great shows with great instructors and would be easy to follow. Otherwise I suggest going to www.cathe.com and check out some of her videos,
great stuff ! Plus you can preview all the workouts so if nothing else you'll get see lunges and squats being done with correct form

MBF