Basic Workout schedule help

Xochi · Post by **Xochi** » Wed Jan 03, 2007 1:12 am

Hi! I'm knew to this forum. name is Stephanie I'm 18 years old. I recently lost about 55lbs and now want to start strength training again. I ran track in high school, so I lifted often. Can anyone give me a basic routine schedule? Or assist? I'm looking to work obliques, abs, triceps, biceps, lower abdomen, calves, gluts and inner thighs. I'm doing kickboxing 3 times a week as well as some other cardio. Also I'm still on a diet, would adding whey protein powder help/hurt? Any pointers would be greatly appreciated!

swanso5 · Post by **swanso5** » Wed Jan 03, 2007 2:13 am

welcome steph...how many times are you looking to workout wts wise? you're already doing quite a bit so i don't think a diet's in order just better food choices maybe...also what equipment do you have to use?

Boss Man · Post by **Boss Man** » Wed Jan 03, 2007 8:40 am

Congratulations on the weight loss. You should be very very proud of yourself, to lose that much is fantastic

.

You could take a Protein shake, for after training, but it isn't vital.

The other thing you could look into is Freeform Glutamine. A scoop of that after training would speed up Glycogen recovery, and before bed as well to aid sleep, and improve things like Immune system.

Keep up the hard work, and don't let anyone or anything get in your way. Many people your age, don't look after themselves like you do, and to put that much effort in is a great thing. Well done

.

Xochi · Post by **Xochi** » Wed Jan 03, 2007 12:22 pm

swanso5 wrote:welcome steph...how many times are you looking to workout wts wise? you're already doing quite a bit so i don't think a diet's in order just better food choices maybe...also what equipment do you have to use?

Boss Man wrote:Congratulations on the weight loss. You should be very very proud of yourself, to lose that much is fantastic .

You could take a Protein shake, for after training, but it isn't vital.

The other thing you could look into is Freeform Glutamien. A scoop of that after training would speed up Glycogen recovery, and before bed as well to aid sleep, and improve things like Immune system.

Keep up the hard work, and don't let anyone or anything get in your way. Many people your age, don't look after themselves like you do, and to put that much effort in is a great thing. Well done .

Thanks for the positive feedback! It is greatly appreciated. As far as working out is concerned I would say 3-4 times a week. I am currently in college, and am a member of the Universities gym. So I have access to almost any kind of machine, weights, free weights etc. And as for the Freeform Glutamien is this something I can buy at GNC etc? Thanks so much!!!!

Boss Man · Post by **Boss Man** » Wed Jan 03, 2007 12:58 pm

Sorry that should say Glutamine not Glutamien, but I corrected myself too late.

Anyhow, yes you can buy things like Glutamine, at most healthfood and supplement retailers, it's a very commonly sold supplement.

Good luck with everything

.

swanso5 · Post by **swanso5** » Wed Jan 03, 2007 8:39 pm

i would have you do something like this:

squats (alternate with deadlifts every second session) super set with bent rows 2 - 3 x 10, 1min rest

stiff leg deadlift super set with bench presses 2 - 3 x 10, 1 min rest

walking lunges super set with shoulder press 2 - 3 x 10, 1min rest

something like this (lower and upper body super sets) will increase muscle, decrease fat and also build some extra endurance...you be breathing pretty heavily if you stick to the rest periods which is why you may need to start with 2 sets of each pair and move to 3 when you think you can...you can add some ab stuff in there but they would be getting belting already from your kick boxing and also the compound exercises used in the program...as for cardio interval training is better for kickboxing doing hard intervals for "rounds" and resting or doing very easy recovery in between