Changing my routine...good Idea/ bad idea?

[Erin K]

For the last six months I have been going to the gym for 2 hours a day. I would do 45 min of cardio, and weights every day (alternating upper and lower body) In that 6 month period, while I admit I was not following this WOE, I thought at least I would tone uup...but nothing,

SO

I am starting a new schedule as of yesterday
I will alternate cardio and weigh training days, instead of combining them...do you think this is wise? I will be cutting an hour per day out of my gym time, which I would rather spend with my family anyway....

Thanks for any help!

[snorkelman]

If things aren't working - yes it is time to change. Actually, you probably should have changed things around 5 months ago (I know you don't want to hear that) but if something isn't working, then you need to change it.

The cardio is the most important. Make sure that your cardio is in your target hear range for fat burning or else you are just wasting your time.
The optimal zone for fat burning and cardio conditioning is between 60% and 80% of your functional capacity or 70-85% of your age predicted maximum heart rate.

Also consider changing the type of cardio you are doing. if you are walking, try the stair climber, etc.

Another idea is to incorporate high intensity interval training (HIIT) into your aerobic program.

You probably can just do 3 days of weights. When you do weights, do exercises that work multiple muscle groups. Instead of an hour of "arms,", focus on a few key exercises such as ones that work your chest and triceps (bench press). Even better is rowing - it works all the major muscle groups in the body: the legs, buttocks, back, abdominals and arms. (which is also cardio). However, rowing is exhausting, but maybe you can work it into a cario circuit training. For example do fifteen minutes of rowing, followed immediately by fifteen minutes of jogging, followed immediately by fifteen minutes of cycling for a total of 45 minutes.

As for weight training, exercises that utilize large muscle groups (your back and legs) stimulate the metabolism for fat burning. High rep compound leg exercises (squats, lunges, leg presses, etc) are especially effective for this.

Another tip for weights is to workout your large muscle groups (chest, back, shoulders) before the small muscle groups (biceps, triceps).

[Bikergranny]

:icondance
Hi, I'm new to Atkins but my daughter has been after me for over a year to give up my old diet and try Atkins. The main reason I made the change is because of my exercise program. I belong to a gym and have a personal trainer and my progam has been moved up to a higher level.
The problem is, I'm working out more and the scale is going in the wrong direction! I asked my trainer why and this is the answer she gave me.
First, I'm the old fat broad and my metabolism has slowed way down, plus after being on yo-yo diets most of my adult life hasn't helped. Also the body will adjust to the same old routine very quickly. She recommended that I shake things up some. Change the time of day, the number of reps, the amount of weights, and even the type of aerobic exercise you are doing. The changes should be made about every 4 weeks. She also said I am turning FAT into mussel and mussel weights more then fat. I became discuraged because of the scale and that's one reason I switched to Atkins. But as my husband pointed out, I am becoming phisically fit, stronger, and my flexibility has encreasted. At this point, I'm going to hang in there, change my program every 4 weeks and try to get my metabolism under control.

I'll make a deal with you. I'll give you all the encouragement and pass on tips from my trainer, if you will do the same. Maybe we can exchange ideals on new workouts.

[Erin K]

Thanks 2Big!

Just a little info about my intensity...my heartraite sticks between 142-155 BPM. So I am working hard, no doubt.

I usually alternate betwenn elliptical,treadmill, and crosstrainer (sort of an upright rowing machine) but in a week, not one session.

when you "choose a leverl" for the workout, I choose 4

thanks for the analysis!

[ttdriver]

Yes, mix things up!! Alternating days sounds like a great plan. And be sure to keep your cardio in your target zone for maximum fat burning!

YOU CAN DO IT!

Betty

[2big4mysize]

Hey Erin, boy you really restart when you restart.

Several of us do the HIIT program and I can tell you it is onetough workout BUT the results are great. I use my treadmill and the inclines to get to my max heart rate for the intense part and then just lower it back down for the recovery part using the same speed. or you can boost the speed. it is your Choice. Loonatika does HIIT too.

Changing your weight lifting program to 3 days a week isa great way to workout. you might want to do about 20 min of cardio afterwards just to assist your muscles in clearing out the by products of the intense working out to aid your recovery. If you want a challenging workout you can look at the BFL program on thier site we have several folk doing the BFL weightlifting but Atkins eating.

[Erin K]

Thanks guys!

2Big...I feel all gung ho...just like the first time around! It is AWESOME!! :joy