Emmzies corner

[emmzies]

Rightyo, its time I stopped being a total lazy ass and made the most of how much of my life I spend at the gym.

For so long I have been ad-hoc about my workouts. After gymming for 3 years (although only seriously in the past year) I have had a grand total of TWO personal training sessions. :pfft: Personally they somewhat annoy me (no offence to the Personal trainers reading this…) and (stupidly) I have never cared too much about whether I could be maximizing my results. :shifty:

At the start I went simply because I knew I needed to desperately lose weight (I was 116kg) and spent hours on cardio, then when I finally got some decent fitness I got enough guts to start varying my workouts and mainly went for the enjoyment/addictiveness factor. Now, after reading so much on these forums lately, I have finally got the inspiration to realize I should stop pussy-footing about and start taking It a little more seriously.

My current stats: 63kg, 1.66m, no idea of bodyfat% (but lets just say… *far too much*)

My central goal is to maximize my fitness including both cardio and strength, which hopefully will lead to decrease in bodyfat % and get me down to 58kg. I am not interested in bodybuilding, for a few reasons. I totally admire the incredible commitment and drive it takes, although just not something I can ever see myself perusing.

My typical workout below is done about 5 times a week (6 if im lucky) although I'm not really sure if the names are correct, but here goes.

Bent-over row 20kg 15x3 each side

Bicep curls 8kg dumbbells 15x3 each side

Front dumbbell raise 10 kg 15x3

Dumbbell Chest press 12kg 12 x 3

Ab crunches (swiss ball) 30x3

Bench dips 15 x3

(This is a set repeated consecutively 3 times, at speed)

Mountain climbers x24

Side plank x 12

Push ups x 10

15 mins HIIT on treadmill:

80-90% HR – speed at 18 kmph - 30 secs on, 30 secs rest

Lying leg curl 35kg 15x3

Leg press 112kg 15x3

Glute machine 52kg 15x3 (each leg)

Hip adduction 64kg 15 x 3

Hip abduction 64 kg 15 x 3

Weighted lunges 9kg (no idea how many...across the gym lunge pit a few times?)

.....and then some various Pilates/yoga-ish stuff to stretch out

Sometimes I’ll skip things if the machines are busy or I’m lazy.

Half of the time I’ll add 15 mins of cross training at 70% HR, but normally I run out of time.

From start to finish this takes me about 1 hr 40 mins and burns approximately 750-800 cals, or 900+ if i do the cross training, and my HR monitor says I'm in the 'cardio' zone for 70% of it, which I hope is a good thing?..

As for diet...

I can’t say I’m half as strict as you amazing people seem to be, in fact I’m rather crap in comparison, but my typical day would go along the lines of this:

Breakfast:

Blueberry protein shake/oats with milk/ 4 egg white pancake

Tea/coffee

Mid morning:

An apple/ a handful of almonds or seeds/half a protein bar

Coffee

Lunch:

Rather large mixed salad with a can of salmon and low fat dressing/ some sort of vege soup and some other protein source / sweet-chili tuna and vegetable egg white fritters

Coffee (or two...)

Mid afternoon (pre workout):

Half a protein bar/apple/nuts and seeds/whatever else healthy I can grab

Coffee (maybe)

Dinner:

Varies greatly but normally based around veges and some kind of protein source, i.e. tofu/chicken stir-fry (without rice) or steak and vegetables (non starchy ones!)

After dinner:

Tea or coffee (x2 – yes, addict)

Lots of gum

I’ll have a Protein shake if I get real hungry later on (I’m normally up to about 3) or maybe small amount of choc or yoghurt or low fat icecream or something else just as bad for me. But meh!

Supplements: nothing, except omega3’s, evening primrose and multi vitamin

So that’s me!

Basically I would like advice as to how I could improve both my diet and workout regime and whether I am on the right track to achieve my goal.

I am well aware that I should be splitting my workouts :doh: ....and I’m doing far too many diff muscle groups on each day, but really am lost as to how to properly change it….. its always been in the too hard basket. :oops:

As always, any suggestions would be valuable and I am open to anything.

Let the critique flow freely, Thanks you very muchy :grin:

[teamfatboy]

O.M.G. Take a bow, Emmzies, you've already done fantastic things!

I suspect that with a little attention to the structure of your workout, you'll easily hit that goal of shedding 5kg. Not as fast as "some people" - but in a way that'll have you looking and feeling the way you want to.

Just so's we read it right, you've listed the one workout plan, and you do ALL of it, each time, five times a week or more?

There are probably some muscle groups which would benefit from a split workout, but you seem to have all the muscles getting their TLC "little and often". Hams, quads, ab/adductors, glutes, bis n tris, front delts (but not side or rear), chest, back - everything's covered.

Have you any ideas about things you'd like to try ? A bit of variety and/or a "shock to the system" can sometimes be all the stimulus a body needs.

[Darwinstef]

116kg to 63kg?? Your a legend :clap: :clap: . I'm sure you will smash the last 5kg!

[Chillicat]

You are indeed a legend! They say the last 5kg is always the hardest. I've been on the wines tonight (2!!) and I'm not in a fit state to make comments on your eating/workouts - but yay for you putting up a journal - I like seeing lots of girl journals!

[emmzies]

Thanks people, and your definutly right Chillicat, its definutly not freakin easy loosing the last 5 kg :evil:

Just so's we read it right, you've listed the one workout plan, and you do ALL of it, each time, five times a week or more?

Yup, alll that 5 times a week. Crazy i know...hence why i probably need quite abit refinement lol :oops:

Have you any ideas about things you'd like to try ? A bit of variety and/or a "shock to the system" can sometimes be all the stimulus a body needs.

I've been trying a few new things out lately, they seem to be working (i.e i'm feeling the burn) but apart from that, i really dont have a clue. I just think my whole structure of the workout needs changing. :?

[Travel Express]

I'm not expert, but if you think your exercise routine needs a re-structure maybe try upper body Monday and Friday, and legs Wednesday with Cardio on every day like normal. just an idea.

But from what i can read from your journal, sounds like all is going according to plan Good work and keep it up

[poos_n_wees]

116kg to 63kg?? Your a legend :clap: :clap: . I'm sure you will smash the last 5kg!

:ditto: ! Amazing!

Great to see the new journal \:D/

[emmzies]

I'm not expert, but if you think your exercise routine needs a re-structure maybe try upper body Monday and Friday, and legs Wednesday with Cardio on every day like normal. just an idea.

That sounds like a good idea. I've thought about doing that but wondered, wouldn't that make my workouts real short? ... I wouldn't feel right only being there for like an hour...

There are probably some muscle groups which would benefit from a split workout, but you seem to have all the muscles getting their TLC "little and often". Hams, quads, ab/adductors, glutes, bis n tris, front delts (but not side or rear), chest, back - everything's covered.

Wow :shock: really? I truly didn't think i'd been working all muscle groups. I have very little idea about muscle groups all together.....

To be honest I'm hoping someone will say " O.M.G You totally SUCK, you should be doing *THIS* and you'll get far better results"..... :shifty:

[teamfatboy]

I agree with you, it'd be nice to find that there were bazillions of faults, but no...., as I said you were hitting almost all the muscle groups, "little and often".

So, what I'd suggest is a "change-up" to shock the muscles out of their routine. For example, and it's just my 2c worth, moving to a five day split with four days of weights and a little cardio, and one full-one cardio day, would be a real change-up.

The goal in changing the routine so dramatically, is to get the muscles working differently, and give them more recovery time.

Chest - pecs - you're already doing a pressing movement. Try doing them on an incline bench (head higher than feet), or swap from bb to db. Consider adding in dumbell flies (think: hugging a tree)

Shoulders: delts have three heads: anterior, medial and posterior/rear. Front raises hit anterior the most, add in side lat raises, rear delt flies. So, consider adding a movement like a shoulder press.

Back - it's deadlift time! also, I'm sure Rose would encourage you to join those of us trying to master the wide-grip pull-up.

Biceps - you could try 21s (seven lower-half curls, seven upper-half curls, seven full curls)

Legs - quads: it's time to introduce the squat, to go along with the lunges, and leg extensions to hammer the 'teardrop' muscle. Hamstrings - stiff-leg deadlifts.

Abs - sb crunches, along with something for obliques (side plank hold, maybe), and something for lower abs like a leg lower/raise.

A four-day split might look like this:

Chest/ biceps, Legs (quads, hams, calves), Shoulders-Abs, and Back-triceps.

Sound interesting enough?

My logic here, is principally about a couple of things:

a) introducing the big compound lifts (squats, deads et cetera);

b) by staying at 12-15 reps you'd be in a sound rep-range - and toning muscle.

Others, whether its people like Flex, or other women on the board, will have views - again, just my 2c worth.

And a freebie additional 2c worth - I suspect you may be at the point where the numbers you would wish to focus on are girths, not bodyweight. You could find yourself, as you shape and tone, actually building lean muscle mass, so major dimensions would continue to reduce, but the scales may not shift. So, don't sweat getting those kilos off, much as you might like to :grin:

[VampireChick]

116kg to 63kg?? Your a legend :clap: :clap: . I'm sure you will smash the last 5kg!

:ditto: ! Amazing!

Great to see the new journal \:D/

Agreed! What an amazing loss emmzies. You obviously have some serious determination and I'm confident you'll lose that last 5kg no sweat.

[Dontrunwithknives]

I see your doing Side planks, I love those

How long you holding them for?

[emmzies]

Thats some awesome advice, thanks so much TFB. :grin:

I am going to really look over what you've said and devise myself a new plan (when this stupid essay is handed in.... :shifty: )

The only thing i'm worried about with the splitting is that I will be seriously reducing my overall workout time, which will mean far less calories burnt?

As for deadlifts :shock: uh oh. They've always intimidated me. I always watch in awe of the people that do them, although I rarely see people deadlift in the womans gym area. But yes, i really should make that step and give them a try. Squats have also been in the too-scary basket... i probably should stop being a wimp.

And your right about the whole using measurements rather than scales thing. I have been on 63kg for SO long now, even though i've felt i'm definutly gaining some muscle. I don't really weigh myself very often because i have never really believed in scales anyway. They lie! :evil: (well deceive at least)

I see your doing Side planks, I love those

How long you holding them for?

Well to be honest they aren't side planks, but i couldn't think of the name of the proper ones i've been doing and that was the most similar one i could think of. I just had a little look and i think they call them "oblique bridges" - its like side plank, in that you get into that position, but you then lower your hips down and then back up and hold for a few seconds, then repeat (not sure if that makes any sense lol but...yeah) :grin:

[Darwinstef]

Where do you train emmzies? If there are excersises you are (in your words) "scared of" I'm sure there will be someone here happy to tag along for a few sessions and point you in the right direction .

I would offer but I'm not moving to ChCh till late Sept/Oct.

I'm sure once you have a go and get the hang of them you will be rocking. And as TFB said, the scales really don't matter, you are bound to put on some weight as you grow your guns. Best tool to judge yourself is the mirror I reckon \:D/

[Peachy]

After dinner:

Tea or coffee (x2 – yes, addict)

Lots of gum

I’ll have a Protein shake if I get real hungry later on (I’m normally up to about 3) or maybe small amount of choc or yoghurt or low fat icecream or something else just as bad for me. But meh!

I chew heaps gum too and have been wondering if its okay or if there are negative side effects?? Anyone know?

[Dontrunwithknives]

Thats some awesome advice, thanks so much TFB. :grin:

I am going to really look over what you've said and devise myself a new plan (when this stupid essay is handed in.... :shifty: )

The only thing i'm worried about with the splitting is that I will be seriously reducing my overall workout time, which will mean far less calories burnt?

As for deadlifts :shock: uh oh. They've always intimidated me. I always watch in awe of the people that do them, although I rarely see people deadlift in the womans gym area. But yes, i really should make that step and give them a try. Squats have also been in the too-scary basket... i probably should stop being a wimp.

And your right about the whole using measurements rather than scales thing. I have been on 63kg for SO long now, even though i've felt i'm definutly gaining some muscle. I don't really weigh myself very often because i have never really believed in scales anyway. They lie! :evil: (well deceive at least)

I see your doing Side planks, I love those

How long you holding them for?

Well to be honest they aren't side planks, but i couldn't think of the name of the proper ones i've been doing and that was the most similar one i could think of. I just had a little look and i think they call them "oblique bridges" - its like side plank, in that you get into that position, but you then lower your hips down and then back up and hold for a few seconds, then repeat (not sure if that makes any sense lol but...yeah) :grin:

I think I understand. You move up off the mat then back down and repeat rather then holding it at the top for say 30secs?

[becbec]

After dinner:

Tea or coffee (x2 – yes, addict)

Lots of gum

I’ll have a Protein shake if I get real hungry later on (I’m normally up to about 3) or maybe small amount of choc or yoghurt or low fat icecream or something else just as bad for me. But meh!

I chew heaps gum too and have been wondering if its okay or if there are negative side effects?? Anyone know?

Excess consumption may have a laxative effect :pfft:

[Travel Express]

Emmzies, i wouldnt worry too much about your routine being shorter, especially when training muscles, I've read that training over an hour with weights starts releases cortisol into the blood?? which i think doesnt help with the overall repair of them??

Try fit in 2hours cardio maybe on the days you don't do weights to make up for your 1hour spent in the gym.

[teamfatboy]

The only thing i'm worried about with the splitting is that I will be seriously reducing my overall workout time, which will mean far less calories burnt?

As for deadlifts :shock: uh oh. They've always intimidated me. I always watch in awe of the people that do them, although I rarely see people deadlift in the womans gym area. But yes, i really should make that step and give them a try. Squats have also been in the too-scary basket... i probably should stop being a wimp.

I think you'll surprise yourself with those intimidating lifts - squats and deadlifts. Once you've mastered technique, you'll quickly get off the plateau.

Last month I saw an impressive sight... on the power rack in front of me, a brunette was knocking out 50kg front squats with superb form. Dunno who she was, but she was good!

Besides, they're good calorie burners. If you've got a HR monitor, wear it during weights... if the intensity's up there, you'll be surprised how much "work" you can do. With short rests, not this "make a phone call, have a gossip, go for a walk" between sets, and a programme that gives some variety and focus, you could probably shorten the 'elapsed time' without cutting into the effectiveness of the workout.

Alternatively, as my PT's got me doing, do the cardio after the workout. Because your focus isn't wholly on building lean muscle mass but on burning body fat, it wouldn't hurt. On a 500-calorie deficit diet, I've been able to avoid eroding lean muscle while chipping away at the bodyfat.

Which is a pointer - knowing what your essential calorie needs are, will be essential. Then you can set a calorie budget, and develop a meal plan.

[runveerun]

Yay a new journal! WOOHOO! \:D/

You've done amazing Miss! That's some loss, you're doing something right that's for sure! :shock:

I look forward to reading about your progress! :grin:

[Sakura]

To be honest I'm hoping someone will say " O.M.G You totally SUCK, you should be doing *THIS* and you'll get far better results"..... :shifty:

You've done an amazing job and your results speak for themselves so no-one can really criticise what you've been doing so far. :grin: Seriously good job girl!!

Now it's just down to changing things a bit to kick through the plateau and get those last few kgs off. You'll do it easy :nod:

[emmzies]

Where do you train emmzies? If there are excersises you are (in your words) "scared of" I'm sure there will be someone here happy to tag along for a few sessions and point you in the right direction .

Les Mills Ferrymead (well City soon...) which no one on here seems to train at lol but its all good. I've been studying people's form for a while now, i think i should be okay, but we'll see....

After dinner:

Tea or coffee (x2 – yes, addict)

Lots of gum

I’ll have a Protein shake if I get real hungry later on (I’m normally up to about 3) or maybe small amount of choc or yoghurt or low fat icecream or something else just as bad for me. But meh!

I chew heaps gum too and have been wondering if its okay or if there are negative side effects?? Anyone know?

Excess consumption may have a laxative effect :pfft:

:pfft: personally I'm um, "immune" shall we say. Probably because I'm at the extreme end of the gum-addict scale. :shifty:

But seriously... does anyone know any negative side effects of gum and sweetners in general?

Emmzies, i wouldnt worry too much about your routine being shorter, especially when training muscles, I've read that training over an hour with weights starts releases cortisol into the blood?? which i think doesnt help with the overall repair of them??

Try fit in 2hours cardio maybe on the days you don't do weights to make up for your 1hour spent in the gym.

Hmmm interesting. Okay well i will definutly give it a go. Except...2 hours cardio! I'm not sure if i could handle the boredom....

I think you'll surprise yourself with those intimidating lifts - squats and deadlifts. Once you've mastered technique, you'll quickly get off the plateau.

Deadlifts and squats can help with my plateau? Wow nice. I"ll definutly get the courage now. I've always just associated those exercises with the 'big boys'....the pro's... the ones who know exactly what they're doing.... i.e not me :pfft:

Alternatively, as my PT's got me doing, do the cardio after the workout.

I have tried doing cardio after my workout but my muscles are far too drained to be able to complete my HIIT session. I end up giving up. Even doing it mid workout is heaps harder than doing it first.

Which is a pointer - knowing what your essential calorie needs are, will be essential. Then you can set a calorie budget, and develop a meal plan.

Thats a good point actually. No one has made any critque of my diet yet... i'm real interested as to whether i'm on the right track there as i truly believe weight loss is 70% what you eat and 30% what you do.

I'm also interested as to whether its okay that i'm not having a protein shake consistently after my workout (too busy cooking dinner....)

[Travel Express]

Just another question how long have you been doing your current routine?

3months? 6months?

your body may of adapted to the training, which could be why you have stayed at your current weight for a while.

(I'm not good with quoting certain sentences)

As for the chewing gum, chewing makes your mind think there is food coming and as your just constantly chewing it and no food is arriving it makes you hungry, it's not such a bad thing as so many people chew gum and it keeps ya breathe fresh as long as your not swallowing the gum.

[emmzies]

Just another question how long have you been doing your current routine?

3months? 6months?

your body may of adapted to the training, which could be why you have stayed at your current weight for a while..

\

Ummmmm probably just under 3 months now, i try and change it up abit regularly although have never changed the whole structure before like i intend too.

[Optimass]

outstanding getting this far Emzzz ... sometimes the hardest gained yards are the last few you need to make up.

Q: How much water are you taking in per day ...?

I agree with TFB to a degree that compound movements will nett better gains (and losses) due to the amount of muscle recruited for each rep. I would probably be keen to split your routines up a bit more - set days and body parts ...

This will mean you can get more out of each group and in a shorter time frame --> allowing you to complete your cardio without a problem.

I have tried doing cardio after my workout but my muscles are far too drained to be able to complete my HIIT session. I end up giving up. Even doing it mid workout is heaps harder than doing it first.

HIIT will certainly get you a result but alternatively 40 minutes at 60% of your MHR is still going to burn fat after a resistance session - making it a lot easier to complete.

when I'm finding it tough I think of this video ... Nicks amazing story!!

[emmzies]

Q: How much water are you taking in per day ...?

Water alone: at least 3 litres.

(I'm guessing the many many coffees don't count :shifty: )

HIIT will certainly get you a result but alternatively 40 minutes at 60% of your MHR is still going to burn fat after a resistance session - making it a lot easier to complete.

I could definutly handle 40 mins med intensity no trouble after my weights. The 15 or so mins cross training I do now at the end of my workout doesn't even touch the sides, and thats still moderately high intensity (70% HR probabaly). Its just the evil HIIT i do midway thats a killer.

So if i split up my routine as you and TFB suggested you would reccommend opting for the 40 mins cardio at the end of the workout instead of the HIIT?

And thats one amazing video :nod: that guy is such a legend. I remember seeing it on 20/20 when it was on a while back. So inspirational.