I want to shape-up!

[Kikki]

I guess I could go early in the morning - as the gym probably is quiet at that time.

[CF-OC_gal]

Originally Posted by Kikki

No, I changed the routine because I work out with a friend. I do:

monday
tuesday - 45 min bicycle, 30 min rowing machine
wednesday
thursday - boxing (1hr)
friday
saturday - 45 min bicycle, 30 min rowing
sunday - boxing (1hr)

I´m also thinking of running every morning before breakfast. I would also like to use the weights at the gym, but there are so many guys in there, so we feel kind of intimidated.

I used to be 10 kilos heavier (for a 2 year period), so I think the lovehandles are from that period - and they seem to be impossible to shift completely. But I would think that the best strategy is to run.

Well this is quite a different story than your first plan. You are doing 60-75 minutes a day of cardio 4 days a week and it is getting little to none of the results you want. If you insist on doing lots of cardio and your not medically overweight, then for goodness sake drop it down to 20-30 minute sessions and start working with heart rate targets and intervals. Your workout structure is based on nothing therefore it is bringing you nothing as a result. (But then how would you know unless you knew what to ask?) Save the mind-numbing endless cardio for recreation.

Add 2-3 days of weight training. If you have never worked with weights on a program then take 3 months to build a base working your whole body with 2-3 sets per exercise and repetitions in the 8-12 range using enough weight so that you can't lift again in perfect form if you tried a 13th repetition. Do 2 whole body workouts or an upper and a lower body workout. If this is too much along with your 30 min cardio then drop some of the cardio.

If you have already built your base of working with weights then start working in the 6-8 repetition range with a weight where you fail on the 7 or 8th rep. Again make sure you work your whole body and drop some cardio if you can't keep up.

I don't know how you are eating but a schedule like this for someone with your stats you should be eating in the range of 2000-2500 calories a day.

Remember to take one full day off of any workout at all per week. You need to give yourself a break from working out to fully recover.

Try this:
monday- off
tuesday - 30 min rowing machine intervals (next week bicycle, not both)
wednesday - full body weight workout
thursday - boxing (1hr)
friday - 30 min rowing intervals (next week bicycle, not both)
saturday - full body weight workout
sunday - boxing (1hr)

If this is too much then drop the second boxing and do a 20-30 minute stretching, yoga pilates or dance workout, something that does not get your heart rate up.

BTW- Lovehandles don't get "left over" from former weight gain. Fat deposits (love handles) are genetically predetermined. You have no choice in the matter. If you had them before when you were at this body composition then you will have them now. You can either further reduce your body fat percentage which may or may not be realistic to maintain with your current lifestyle or you can tweak your overall shape by building up the muscles that give you shape thus detracting from them. They are probably only bothersome to you though.

[Lady C]

Well said Brat!
I'm not a cardio lover so that much cardio would drive me over the edge to insanity. Putting on muscle will actually gain many more complements than doing that much cardio will. I personally think you are eating too little also.

[Kikki]

I went regularely some weight classes a few years ago, but have never worked on my own in the gym... so I´ll kind of start from scratch. You guys have to idea how much you are helping me out - it´s a great motivator.

The thing about just going to the gym for a half an hour to use the rowing machine is a bit of a waste as we have to pay per session. I´d like to get as much out of the work-out as possible. That´s why I use the bicycle and row in the same session

[cursor]

While doing umpteen hours of moderate cardio per week will burn a ton of calories, you must be sure and balance your exercise regimen with resistance training and some varied aerobics (involving intervals of changing intensity ... frequently referred to as HIIT = High Intensity Interval Training). Muscles are constructed of both fast-twitch and slow-twitch fibers that are recruited depending on the style of activity that you're doing (strength/quick movements vs. endurance, respectively). If all you do is conventional cardio, then you're only training a portion of your muscle fibers.

Make sure that your food intake (volume, quality, and timing) properly align with your [varied] activity schedule.

The more balanced you are in your approach to quality fitness, the more impressive your results will be ... and in substantially less time per week.

[Kikki]

cursor-

aren´t you going to add another progress pic soon??

[CF-OC_gal]

The thing about just going to the gym for a half an hour to use the rowing machine is a bit of a waste as we have to pay per session. I´d like to get as much out of the work-out as possible. That´s why I use the bicycle and row in the same session

That is a common way to think but more is not better if your body doesn't work that way. There is a point at which you are not making any further gains (read as: "waste of time") or are stressing your body. You are not gaining a thing by doubling up on exercise to save a gym fee. You may in fact be burning away precious muscle if you are not eating a proper diet and are focused on fat loss and scale numbers.

[cursor]

Originally Posted by Kikki

aren´t you going to add another progress pic soon??

Not til August 10, 2005. They're spaced 500 days apart.

[Kikki]

Looking forward to it, Cursor!
But I do have another question. Can I actually broaden my shoulders through training, or will they only look stronger? I have extremely narrow shoulders, and I can´t even wear vests because I look so strange.

When I row, I can feel the effects, especially on my biceps. But I´m not sure if I´m working my shoulders. What do you guys think? Are there any weights I should use?

[CF-OC_gal]

You can't actually enlarge your skeleton so if you are looking for adding a lot of inches then your expctations won't be met. By building up your deltoid muscles and making sure your posture is beautiful that can go a long way for you. Doing military presses (DB and BB) will target this area. Building strength in your upper back will help you maintain good posture too.

If vests look strange on you then don't choose to wear them! There are a multitude of dressing tips that help people work around their figure type in order to achive proportion.

When you say rowing you mean with a weight stack not cardio I assume. If you feel your biceps working more than your back (lats) then you are pulling with your arms too much, not your lat muscles. Get someone knowlegable at the gym to show you how to use proper form. This will help, but you still should do some shoulder presses.

Maybe someone here can offer you a sample program that incudes extra emphasis on shoulders.

One more thing, keeping your weight in check is also helpful as a small waist gives the appearance of wider shoulders .

[midgetcop]

Originally Posted by Kikki

Looking forward to it, Cursor!
But I do have another question. Can I actually broaden my shoulders through training, or will they only look stronger? I have extremely narrow shoulders, and I can´t even wear vests because I look so strange.

When I row, I can feel the effects, especially on my biceps. But I´m not sure if I´m working my shoulders. What do you guys think? Are there any weights I should use?

I'm in the same boat as you, I have narrow shoulders (thanks mom!), and large boobs to boot, so I felt I was at a severe disadvantage when it came to the typical athletic body-type.

Obviously you can't change the size of your frame, but by adding some bulk to your shoulders you can add to the appearance of size. This is what my shoulder workout (once per week) consists of:

- dumbell shoulder press
- upright barbell row
- lateral dumbell side raises
- dumbell row