Advice

[Johnnylewis]

Got speaking to a mate and he says I'm just over doing everything and I'm here and there. He suggested while I'm out off running to work on my weights and cycle 2 times a week. So 3x a week do this

Incline dumbbell press:

3 sets 12 reps

Pull-ups:

3 sets (amrap)

Standing dumbbell shoulder press:

3 sets 12 reps

Lateral raises:

3 sets 20 reps

Squats:

3 sets 12 reps

Lunges:

3 sets 12 reps each leg

Hamstring curl:

3 sets 12 reps

I really want to loose another stone for holidays. Apperntly weights are better for this and too much cardio isn't that good for it. I'm outta my depth here. Dr Google conflicts everything. In fairness his way just simplifies everything

[Oldfloss Administrator]

Sounds exhausting...phew.... how is your eating regime?

[Johnnylewis in reply to Oldfloss]

Eating is OK. I record everything in my fitness pal. Could tidy it up in places. The way I look at it is, I look at what I used to eat and to what I eat now. Night and day difference

[Oldfloss Administrator in reply to Johnnylewis]

Brilliant! If what you are eating now is good.. then the weight will go

[UnfitNoMore]

I do really love lateral raises... for the first 10 or so 😂

Dr Google hasn’t got an MD, so I think it doesn’t know what it’s doing.

I just avoid doing anything but light physio on whatever bit is injured and then work from a comfortable level and upwards on the rest of me while injured. In many ways not being able to run is an opportunity to strengthen the body.

Sounds interesting, but the last time I was involved in a pull-up it was made by Huggies!

[Granspeed in reply to UnfitNoMore]

😂😂😂

[Johnnylewis in reply to UnfitNoMore]

Think that's what my mate is trying to say. Work on other areas to that I probalay overlook cause I was running and cycling so much. I have been sorta playing around with weights a wee bit. Miby give it a go and see what happens.

[Realfoodieclub]

Is this what your mate has suggested? I haven’t done a weight training plan for a long time and I know things change a bit every now and then. (In my younger days I was a body builder). You seem to be quite heavy in the shoulder muscles exercises and no bicep or triceps specific ones which In my opinion will help to build all over body strength. I know some of your exercises do all upper body but some bicep curls and triceps pull downs or dips might be worth adding in and taking out standing shoulder press or lateral raises. 3 sets of 20 is quite a lot as well when all your other sets are 12. It is just a area to look at obviously I don’t know what your overall aim is muscle wise.

The other option is a three day break down which is more of a bodybuilding breakdown.

Chest and shoulders one day

Back, biceps and triceps second training day

Legs and abs. For the third training day

That was my old breakdown but I was training 6 days a week with the hope of going in for competition (I was a lot younger then 😀).

If I can help in any way just ask.

Rfc x

[Johnnylewis in reply to Realfoodieclub]

Yes he is studying all this. I'm open to suggestions and help any where I can get it. This bit I really know nothing about. I tried to avoid it but I don't think I can escape it now. Lol. I don't want to be huge muscle wise. Miby a wee bit more in places. Tbh I just want to tone what I have and trim a few places. I'm trying to fit this in around work as I'm not out every night then. It needs to be able to be done in an hour.

Thank you

[Realfoodieclub in reply to Johnnylewis]

Give your mates session a go and see how you get on, if you find by the time you are getting to the 3 sets of 20 lateral raises your shoulders are struggling then try 3 x 10 bicep curls 3 x 10 triceps pull downs instead that should take the same amount of time, if you feel your shoulders can manage then try it, as I said I’m old school and if your mate is learning the new way of things it is worth giving it a go but you do have options. The muscle building part of it comes more to do with the weight you use rather than what you do, so any exercise that uses dumbbells you can be in control of how easy or difficult it is. Always remember any new exercises go lighter for the first time as you never really feel it as you do it, it is the day after it comes back to bite you if you have overdone it. So as with any new exercise slow and steady increases and smooth movements. I’m sure you will come to love it with time. 😀.

[Johnnylewis in reply to Realfoodieclub]

Would tricep dips work instead of pull downs. I go to 2 different gyms depending on what day. 1 has the pull down adn 1 doesn't. Lol

[Realfoodieclub in reply to Johnnylewis]

Pull downs weren’t on your list, they are both good and if you do them alternating depending in which gym you went to that would work one day your would work the triceps then when you were at the other gym you would be working your back. Within the week both body parts would get worked, which would be good.

[Realfoodieclub]

I was thinking about this for you. Can you do a pull ups already?

If you can you have a very good level of fitness and and three hour sessions a week will be good.

If you can’t then this is going to be a very challenging workout.

Pull ups are hard and are a full upper body workout on their own when done properly.

If you have trouble doing them properly then do less and build up to your 3 sets.

I hope I’m not being too much of a worrier, I am just trying to help you get into your gym work safely and so you will enjoy it.

Rfc x

[Johnnylewis in reply to Realfoodieclub]

I can do about 3 pull ups. Wide pull ups about 1and half lol. Could I not take out the leg stuff as I will be cycling hopefully 2/3 times a week? I'm not doing 12 reps. Miby 8-10, for the first few weeks anyway. I found another programe which might work better. shrinkinguy.com/blog/45-min...

Scroll DOWN and plan is half way down. It changes things up slightly

[Realfoodieclub in reply to Johnnylewis]

That looks good, had to look up what a skull crusher was 😀. A leg cardio workout is not the same as a Strength workout, What has your physio said to do apart from not running as that would be top priority for leg work. On the pull ups work towards the full amount and do controlled movements, that will be better for you than going for all of them. Two or three good pull ups are an amazing workout on their own. Start with low weights and see how you get on. Good luck. Rfc x

[C25khair]

I think that everyone is different when it comes to what works for weight loss. Personally if I do weights I gain weight definitely not lose any, even if I do weights along with cardio x