I am a 50 year old female. I have been workingout for 1 year and have had lots of success. I feel quite fit. I can run 5km in 25 minutes and I am alot stronger and more flexible than I have ever been. I still carry some extra abdominal fat that I would like to drop but I do not wnat to be skinny. I think I am ready to advance routine.
I am wondering what would be best at this point. A full body routine or something more like a split. I have lots of time and I can go to the gym often as I like.
I like to run 5km races so I would like to keep up cardio.
Should I do cardio and weights on the same day?
What should I do next?
Moderators: Boss Man, cassiegose
Re: What should I do next?
Congratulations on your success. Whether you do cardio and weights on the same day is up to you, whatever you're comfortable with. You'll want to ensure that you have fueled your body appropriately with a high carbohydrate snack so that you have the energy to exercise...whatever your plan may be. As far as the extra abdominal fat, you'll want to limit the amount of fat in your diet. Fat has twice as many calories as protein or carbohydrate, so it is more calorie dense. To lose body fat, you must create a calorie deficit, expend more calories than you consume. Overall, total calories are more important than the fat calories themselves. The weight training will build muscle and accelerate your metabolism because muscle is more metabotically active than fat.appleoo wrote:I am a 50 year old female. I have been workingout for 1 year and have had lots of success. I feel quite fit. I can run 5km in 25 minutes and I am alot stronger and more flexible than I have ever been. I still carry some extra abdominal fat that I would like to drop but I do not wnat to be skinny. I think I am ready to advance routine.
I am wondering what would be best at this point. A full body routine or something more like a split. I have lots of time and I can go to the gym often as I like.
I like to run 5km races so I would like to keep up cardio.
Should I do cardio and weights on the same day?
Thanks for the tips Sameey!
I have started to get serious aboiut eating starting today. I am back to the 6 small meals a day plan. I actually prefer eating this way but got away from it over the summer when alot of compny was around etc.
I would like to lose 8- 10- pounds ( I think). Wish I could pick the places where I would lose it. I seem to crave sugar alot. Love to eat jelly beans...wish I could find a low cal replacement food.
I am going to try a 6 day workout plan. 3 cardio days and 3 full body workout days. I think I will try and work with heavier weight and fewer reps. Planning to keep all sessions an hour long.
I am going with 1 excercise per body part. I am surfing around trying to pick the best excercises.
Thanks again foryour response.
I am going to tke your advice about snacking before a workout. I have been noticing an amonia odour (in perspriation) after a big workout lately. I was told I could be burning proptien instead of fat. I normally sweat heavy with no odour.
love and good health to you
I have started to get serious aboiut eating starting today. I am back to the 6 small meals a day plan. I actually prefer eating this way but got away from it over the summer when alot of compny was around etc.
I would like to lose 8- 10- pounds ( I think). Wish I could pick the places where I would lose it. I seem to crave sugar alot. Love to eat jelly beans...wish I could find a low cal replacement food.
I am going to try a 6 day workout plan. 3 cardio days and 3 full body workout days. I think I will try and work with heavier weight and fewer reps. Planning to keep all sessions an hour long.
I am going with 1 excercise per body part. I am surfing around trying to pick the best excercises.
Thanks again foryour response.
I am going to tke your advice about snacking before a workout. I have been noticing an amonia odour (in perspriation) after a big workout lately. I was told I could be burning proptien instead of fat. I normally sweat heavy with no odour.
love and good health to you
appleoo wrote:Thanks for the tips Sameey!
I have started to get serious aboiut eating starting today. I am back to the 6 small meals a day plan. I actually prefer eating this way but got away from it over the summer when alot of compny was around etc.
I would like to lose 8- 10- pounds ( I think). Wish I could pick the places where I would lose it. I seem to crave sugar alot. Love to eat jelly beans...wish I could find a low cal replacement food.
I am going to try a 6 day workout plan. 3 cardio days and 3 full body workout days. I think I will try and work with heavier weight and fewer reps. Planning to keep all sessions an hour long.
I am going with 1 excercise per body part. I am surfing around trying to pick the best excercises.
Thanks again foryour response.
I am going to tke your advice about snacking before a workout. I have been noticing an amonia odour (in perspriation) after a big workout lately. I was told I could be burning proptien instead of fat. I normally sweat heavy with no odour.
love and good health to you
A carbohydrate snack with some protein would defenitely be beneficial before your workout. When the body doesn't have enough muscle and liver glycogen or blood glucose (carbohydrate), the body will convert protein stores to glucose (gluconeogenesis). This is the breaking down of muscle.
the amonia-protein thing is true so have the meal sammy suggested...3 x full body workouts are the way to go although they should be demanding so i would suggest starting with 2...best exercises per muscle are:
quads - squats, lunges, hack squat
hams - glute ham raises, stiffleg deadlifts, reverse lunges
outer back - wide pull ups
mid back - chest supported row, wide seated row
chest - push ups, bench presses
shoulders - push presses, horizontal db swings, face pulls
tri's - bodyweight tricep extensions, close grip bench presses, dips, close push ups
bi's - close grip chin ups, reverse grip pulldowns
choose 1 for each day and of you go
quads - squats, lunges, hack squat
hams - glute ham raises, stiffleg deadlifts, reverse lunges
outer back - wide pull ups
mid back - chest supported row, wide seated row
chest - push ups, bench presses
shoulders - push presses, horizontal db swings, face pulls
tri's - bodyweight tricep extensions, close grip bench presses, dips, close push ups
bi's - close grip chin ups, reverse grip pulldowns
choose 1 for each day and of you go
I cannt tell you how much I appreiciate your advice. I have been reading through other posts and I am hoping that I dont make you repeat yourself. Please feel free to refer me to other threads if I get too annoying.
Thanks for the list of excercises. You have confirmed some of choices and given me a few other options. I had not included an excercise specific to "hamstrings",nor "middle back" thanks for reminding me about those.
I did a full body workout last night. I feel good this morning. I didnt work as hard as I will next time cause I had daughter tagging along and I was just trying some of the excercises for the first time. I find the "hack squat" a difficult one. I can tell the pull ups are going to really be a challenge too. We have a machine at the gym that allows you to counterbalance your body weight so i actually can complete a set. I dont think I could get much past one chin up on own steam.
So herre I go!! I am excited to get started on a new program. I must admit I have been a little down about not getting as buff looking as husband ( we both started workingout together) mother thinks a girl shouldn't have muscles but I would dearly love to be strong enough to continue with work and hobbies for at least another 20 years.
Please confirm.....1 excercise per body part....3-4 sets of 10-12
I am considering your suggestion that twice a week might be enough to start....do you really think I can make gains with only 2x a week?
I also started some interval cardio today......
thanks Apple
Thanks for the list of excercises. You have confirmed some of choices and given me a few other options. I had not included an excercise specific to "hamstrings",nor "middle back" thanks for reminding me about those.
I did a full body workout last night. I feel good this morning. I didnt work as hard as I will next time cause I had daughter tagging along and I was just trying some of the excercises for the first time. I find the "hack squat" a difficult one. I can tell the pull ups are going to really be a challenge too. We have a machine at the gym that allows you to counterbalance your body weight so i actually can complete a set. I dont think I could get much past one chin up on own steam.
So herre I go!! I am excited to get started on a new program. I must admit I have been a little down about not getting as buff looking as husband ( we both started workingout together) mother thinks a girl shouldn't have muscles but I would dearly love to be strong enough to continue with work and hobbies for at least another 20 years.
Please confirm.....1 excercise per body part....3-4 sets of 10-12
I am considering your suggestion that twice a week might be enough to start....do you really think I can make gains with only 2x a week?
I also started some interval cardio today......
thanks Apple
Re: What should I do next?
. You'll want to ensure that you have fueled your body appropriately with a high carbohydrate snack so that you have the energy to exercise...
Hey Sam!!
I ate well this morning before morning cardio session.
6:30am oatmeal ,apple
8:30am banana
Cardio Session
9:30am protienshake
11:30am turkey veg ......
no amonia smell...day 2 and no jelly beans
Hope you are having a good day!!
Hey Sam!!
I ate well this morning before morning cardio session.
6:30am oatmeal ,apple
8:30am banana
Cardio Session
9:30am protienshake
11:30am turkey veg ......
no amonia smell...day 2 and no jelly beans
Hope you are having a good day!!
i wouls start with 2 sets for each exercise or you'll be there all day...should take you about 30mins after warm ups i would think...the assisted chins is good for carrying what you can't lift so just decrease the wt on it once 2 x 12 is reached...don't repeat the same sets, reps and wt at the same session it's a waste of a sesion...try and have protein with every meal, not just fruit snacks by themselves...anymore questions just post
If you dont have sore muscles the next day after a workout does that mean you didnt work hard enough?
What are your thoughts about dairy? I see you dont like yogurt for a post workout snack.
I did second full body workout this morning. I did 2 sets of every excercise. It took about 1 hour including 15 minute warm up....( I am old and I warm up slow) I got an idea of the weights I will use and marked them all down.
I am going to do some research on the proper posture for "squat hack"
I am drinking lots of water...no salt....no sugar.....no bread.
Following the 6 meal plan as you describe. I am on day 3 and I am not hungry. I must say I am feeling rather good..Hoping I can "whittle the middle" with a good diet and some new muscle to help burn some calories.
What are your thoughts about dairy? I see you dont like yogurt for a post workout snack.
I did second full body workout this morning. I did 2 sets of every excercise. It took about 1 hour including 15 minute warm up....( I am old and I warm up slow) I got an idea of the weights I will use and marked them all down.
I am going to do some research on the proper posture for "squat hack"
I am drinking lots of water...no salt....no sugar.....no bread.
Following the 6 meal plan as you describe. I am on day 3 and I am not hungry. I must say I am feeling rather good..Hoping I can "whittle the middle" with a good diet and some new muscle to help burn some calories.
It'a actually called the gironda swing i couldn't remeber it's actual name here's some pictures if you scroll through it:
http://www.t-nation.com/readTopic.do?id=1151810
For starters you should be sore but after while you'll just have mild soreness which is most likely your weak area (mid back, glutes etc)
The hack squat is usually done in a machine but if you don't have it then just stick with single leg squats with back leg elevated...scroll through this for a picture:
http://www.defrancostraining.com/pics/p ... theads.htm
any other questions just ask
http://www.t-nation.com/readTopic.do?id=1151810
For starters you should be sore but after while you'll just have mild soreness which is most likely your weak area (mid back, glutes etc)
The hack squat is usually done in a machine but if you don't have it then just stick with single leg squats with back leg elevated...scroll through this for a picture:
http://www.defrancostraining.com/pics/p ... theads.htm
any other questions just ask
Gironda Swing....I found it!! I must say I have never come across this one before.
I am using a hack squat machine at the gym. I cannt seem to find a comfortable place to put feet.....I know when I squat knees should not go over toes.....I am not sure how far to squat down.
I did have a bit more success with it last try. legs were a bit sore the next day.
Today was a rest day for me ....well i didnt go to the gym at any rate.
I am managing new food plan quite well. On cardio days I am having oatmeal and fruit for first meal. It gives me lots to run on.On weight days I have added 1/2 cup brown rice to meal 5.
I am managing to stay away from bad fats with the exception of cream in once a day cup of coffee.
These are the excercises I have chosen to do for the next few workouts
legs- Hack Squat Machine -5olbs 2x12
hams- Dead lifts - 70lbs 2x12
calves- Standing raise Machine 60lbs 2x12
Back -pull up machine - 110lbs (counterweight)
middle back- seated row-55lbs- 2x12
ab- decline bench 2x12
shoulders- press machine- 60 lbs
chest- bench press smith machine-60 lbs -2x12
bicep -barbell curl- 40lbs 2x 12
tricep- dips- 2x 12
For the record I am 5'7 and wieghed 148 lbs Friday past. I have decided not to focus on weight anymore. I figure if I stick to a healty eating plan and excercise it really doesnt mattter. It could be that I will always have a baggy mid section. Afterall I have had four kids and I am not a spring chicken anymore. I hear women age expand around the middle as they come into menopause. I have no signs of menopause yet. Thank goodness.
Once again....thank you for your advice and kind attention. I really have no one to consult with . Most people think I am crazy for wanting "muscles". But husband is supportive so thats cool. He looks pretty good for an old fellow.lol. I am jealous of the way men can build muscle. We have a great time at the gym.
Take care
Apple
I am using a hack squat machine at the gym. I cannt seem to find a comfortable place to put feet.....I know when I squat knees should not go over toes.....I am not sure how far to squat down.
I did have a bit more success with it last try. legs were a bit sore the next day.
Today was a rest day for me ....well i didnt go to the gym at any rate.
I am managing new food plan quite well. On cardio days I am having oatmeal and fruit for first meal. It gives me lots to run on.On weight days I have added 1/2 cup brown rice to meal 5.
I am managing to stay away from bad fats with the exception of cream in once a day cup of coffee.
These are the excercises I have chosen to do for the next few workouts
legs- Hack Squat Machine -5olbs 2x12
hams- Dead lifts - 70lbs 2x12
calves- Standing raise Machine 60lbs 2x12
Back -pull up machine - 110lbs (counterweight)
middle back- seated row-55lbs- 2x12
ab- decline bench 2x12
shoulders- press machine- 60 lbs
chest- bench press smith machine-60 lbs -2x12
bicep -barbell curl- 40lbs 2x 12
tricep- dips- 2x 12
For the record I am 5'7 and wieghed 148 lbs Friday past. I have decided not to focus on weight anymore. I figure if I stick to a healty eating plan and excercise it really doesnt mattter. It could be that I will always have a baggy mid section. Afterall I have had four kids and I am not a spring chicken anymore. I hear women age expand around the middle as they come into menopause. I have no signs of menopause yet. Thank goodness.
Once again....thank you for your advice and kind attention. I really have no one to consult with . Most people think I am crazy for wanting "muscles". But husband is supportive so thats cool. He looks pretty good for an old fellow.lol. I am jealous of the way men can build muscle. We have a great time at the gym.
Take care
Apple
here's the order i would follow if i was you and replacement exercises that would be more efficient than your current ones:
BB Squats or Single Leg Squats
Stiff Leg Deadlifts (are these the ones your doing of just regular ones? if you aren't change to these as regular deads are too much like squats)
Seated Row no rest between sets and do Push Ups for chest or at the very least db chest presses (get off the smith machine it's not safe!!) than rest 45 - 60secs and repeat
Pull Ups no rest between sets and do Shoulder Press with DB's or Gironda Swing then rest 45 - 60secs and repeat
Curls no rest between sets and do Dips then rest 30secs and repeat
Calf Raise no rest between sets and do Abs than rest 30secs and repeat
this should cut 10 - 20% off your gym time...it's better to do 30mins with at least 90% intensity then 60mins at 70%
you shouldn't focus on wt more so than %...if you can get a reading do so...if you still lose 5kg of fat and gain 5kg of muscle tyou;ll be the same wt but still lost fat wt which is our goal
a lot of women do blow out a little during menopause from hormone treatment but once you finidh menapause it falls straight off
i'll be more than happy to consult with you
BB Squats or Single Leg Squats
Stiff Leg Deadlifts (are these the ones your doing of just regular ones? if you aren't change to these as regular deads are too much like squats)
Seated Row no rest between sets and do Push Ups for chest or at the very least db chest presses (get off the smith machine it's not safe!!) than rest 45 - 60secs and repeat
Pull Ups no rest between sets and do Shoulder Press with DB's or Gironda Swing then rest 45 - 60secs and repeat
Curls no rest between sets and do Dips then rest 30secs and repeat
Calf Raise no rest between sets and do Abs than rest 30secs and repeat
this should cut 10 - 20% off your gym time...it's better to do 30mins with at least 90% intensity then 60mins at 70%
you shouldn't focus on wt more so than %...if you can get a reading do so...if you still lose 5kg of fat and gain 5kg of muscle tyou;ll be the same wt but still lost fat wt which is our goal
a lot of women do blow out a little during menopause from hormone treatment but once you finidh menapause it falls straight off
i'll be more than happy to consult with you