heavy training

[CF-OC_gal]

You don't have to have abdominal exercise everyday. That's just added pressure for nothing. A 30 min. workout is probably fine. If your doctor is calling this a limit she may be concerned about and eating/exercise/ body image disorder.

A 1.5 hour weight training session is ridiculous unless you are an advanced body builder or powerlifter or have goals and experience of that nature. If you only have 2 days for weight training try an upper body/lower body split. Warm up for 10-15 minutes, workout for 20-30 minutes then a 5 minute cooldown.

Do 1-2 exercises 2-3 sets for each large muscle group and 1 exercise for 2-3 sets for small groups. That's plenty for maintenance or even small gains. keep the reps no more than 8 working just short of failure.

Try:
1 day: ches, back, shoulder, tri
2nd day: legs, lower back, bi, abs

Fawn, I've been following this thread and you are certainly doing a great deal of work (which is commendable), but it appears to be interferring with your bodily functions. It is time to reassess not only your workout but your priorities too. This is your health that is one the line - which is the most important reason to workout IMO.

If seeing your abs is really that important then perhaps it is time to cut your ab work to twice a week and use heavy weights to build as much muscle as possible in your midsection. This will make them easier to see, even at higher body fat percentages.

Originally Posted by Brat

Do 1-2 exercises 2-3 sets for each large muscle group and 1 exercise for 2-3 sets for small groups. That's plenty for maintenance or even small gains. keep the reps no more than 8 working just short of failure.

Originally Posted by a_welch503

that many sets of that many reps with that many exercises IS too much........do LESS and you will find that you can lift more weight AND you will probably get better results without as much stress on the body.

Some really good advice from some really good people! :

[LiftGirl]

Originally Posted by Brat

My abs were barely visible at 10% BF. They needed the tan, oil, lights and flexing. I can see where some of them will be right now at 20+% but I would not call that definition.

Oh, no, my abs do not look like that. My abs are just visible, not defined, just visible. Defined abs are not a look that I can or should maintain.

[fawn]

Brat,

warm up 10-15min/ cooldown 5min means cardio workout?

What you suggested seem so new to me, i never tried lifting heavy weights (6-8 reps, only 1-2 exercies per muscle group)

But since you verified that it would make great results (maintain and possibly a little gain) i do hope it would normalized my hormones Thanks!

[CF-OC_gal]

I can't really guarantee your results, but this approach should be safe or at least identify areas not yet discovered that are holding you back if any. You may just plain have a medical condition that you will need to work around and adjust to.

For your warmup do something cardio to get your heart rate up for about 5 minutes. It doesn't have to be hard pumping. Some people do warmup sets before each exercise using a lighter weight for 10-12 reps working up the the weight used of 6-8 reps. Doing it that way you would just start into your workout and do the warmups as the first part of the first exercise for each large muscle group.

I like to do calesthenics movements (4-6) for 5 minutes (jumping jacks, skipping, walking lunges, pushups, crunches, side leg lifts etc) and then one set of super light weights (2-3lbs DBs) for each body part, 112-15 reps. Then I am ready to do my working weights.

My cooldown is stretching out the whole body. Sometimes I'll stretch out the working muscle between sets instead.

Good luck and let us know how it works out for you!

[fawn]

thanks brat, i'll keep all what you posted noted