Hi
I've been following a weight loss diet and exercise programme for about 8months now and introduced free weights into exercise programme about 3 months ago. While I'm happy with the progress made on upper body, legs are lagging behind.
Please could you advise what I can do to bring legs up to speed with the rest of me? I'm 5ft8 and 9st11lbs (137lbs) and think that's about the right weight for height. I'd struggle to lose any more.
I eat 5 times a day and aim for 40% carbs, 30% protein and 30% fats - although more often than not it's 50/30/20.
Gym each week is two sessions upper body, two lower body, two abs/arms sessions plus cardio most days - I have one complete rest day. Lower body is squats using Smiths machine (60kg plus bar), leg press (80kg), leg extensions (35kg), leg curls (35kg), adductor (50kg) and abductor (50kg). 3 sets of 12 reps. I don't do lunges as do plenty during Body Attack.
I tried to upload pictures to this post but couldn't - pics are in profile.
Look forward to your replies.
Scarlett
Lower body advice needed
Moderators: Boss Man, cassiegose
Re: Lower body advice needed
1. Stick to the upper Lower Stuff. Add Abs in where appropriate and don't do seperate Arms days either.
2. Don't do Cardio on all days.
3. Have 2 days off a week not 1.
I'd suggest something like this.
Day 1 Upper Body + Cardio, 20-30 minutes Max, (Not steady state method or Rower).
Day 2. Lower Body.
Day 3. Cardio.
Day 4. Day Off.
Day 5. Upper Body + Cardio, 20-30 minutes Max, (Not steady state method or Rower).
Day 6. Lower Body.
Day 7. Day Off.
Upper Body workouts would include Abs and Arms.
Lower body is squats using Smiths machine (60kg plus bar).
(Yes)
leg press (80kg)
(Yes)
leg extensions (35kg)
(No need, not when you've squatted and pressed)
leg curls (35kg)
(Fine considering the Lunge stuff you do do and the Presses)
adductor (50kg) and abductor (50kg). 3 sets of 12 reps.
(Forget those)
As far as the stuff I've said yes to goes. You should only need to go for 2 sets of 10 on each, as you're doing a Lower Body workout 2x a week anyway. Plus added Lunges from a class.
2. Don't do Cardio on all days.
3. Have 2 days off a week not 1.
I'd suggest something like this.
Day 1 Upper Body + Cardio, 20-30 minutes Max, (Not steady state method or Rower).
Day 2. Lower Body.
Day 3. Cardio.
Day 4. Day Off.
Day 5. Upper Body + Cardio, 20-30 minutes Max, (Not steady state method or Rower).
Day 6. Lower Body.
Day 7. Day Off.
Upper Body workouts would include Abs and Arms.
Lower body is squats using Smiths machine (60kg plus bar).
(Yes)
leg press (80kg)
(Yes)
leg extensions (35kg)
(No need, not when you've squatted and pressed)
leg curls (35kg)
(Fine considering the Lunge stuff you do do and the Presses)
adductor (50kg) and abductor (50kg). 3 sets of 12 reps.
(Forget those)
As far as the stuff I've said yes to goes. You should only need to go for 2 sets of 10 on each, as you're doing a Lower Body workout 2x a week anyway. Plus added Lunges from a class.
Re: Lower body advice needed
the lunges at bodyattack (agh!!) aren't doing much, they need to be weighted andf they need to be heavy