BS LJ Workout Group

[cadfael]

Today's Workout:

Treadmill for 10 minutes to warm up. Started at 3.1mph and increased to 3.5mph.
Stretches for back, hamstrings and quads
20 abdominal crunches with 55 pounds resistance. This was a mistake. I wanted 50 lbs and did not notice that the extra 5 lbs lever was on.
25 rotary twists each side with 40 pounds resistance.
20 preacher curls with 40 pounds
20 minutes on the elliptical trainer, heart rate peaked at 153bpm. HR target at my age/weight is 130bpm.
10 preacher curls with 55 pounds.
Stretches for back, hamstrings and quads
Treadmill for 10 minutes to cool down. Started at 3.0mph, decreased to 2.5mph.
Shower and back to work (after getting dressed)
Time 1 hour and 10 minutes.

Again, please feel free to offer any suggestions for a better/more productive workout. I am stalled around 170. I am getting tighter everywhere, my clothes fit much better without cutting off circulation, but, I want to lose some weight.

Comments

Re: lean muscle is key

[giffin.livejournal.com]

Well, I'd up the amount of time on the treadmill or elliptical, but not get your heartrate so high. At the heartrate you're hitting, you're getting cardio benefits, but not as much weight loss as if you were actually at your target. As for the weightlifting portion, it's hard to say without knowing how strong you are. For exercise that'll build lean muscle mass, go for a weight that you can do something along the lines of three sets of twenty without failing on the last set. (If you were trying for bulk muscle, the advice would be pretty much the opposite -- high weights, small sets.) Make sure, for the sake of your posture and alignment, that you do exercises in pairs. Don't work your biceps without also working your triceps, etc.

Re: lean muscle is key

[wild-place-king.livejournal.com]

Thank you very much! I will follow your advice and incorporate all of the advice I've received so far. Thanks to everyone.