4.5 wks in, need help with details

**tellico** · November 15th, 2006, 08:16 PM

Hi,

I am 4.5 weeks into getting back in shape... Previously I was a mega athlete, Big life changes over last 3.5 years led to major weight gain/muscle loss. Now I want to get back to the normal me, which involves losing about 40 lbs.

currently, hitting the gym 4-5x a week (alt. upper body/harder cardio day with legs/abs/back/average cardio). 10 min. warmup/run, then circuit weights- was told to do everything 3 sets/12 reps. Several ab machines, and started at 100 crunchs... have worked up to 300. After weights, back to cardio for 20-30 minutes, mixing up my cardio routines, burning between 400-500 cal. each cardio session. trying to make lifestyle diet changes, including more h2o and protein, while cutting some overall calories and carbs.

the muscle is rapidly coming back, and strength and endurance-wise I am able to do more each time I go to the gym, but I now have a couple simple questions about details:

1) Is it better to do one set of everything on the circuit, then start over for a total of 3 sets, or is it better to rotate through 2-3 machines at a time for 3 sets, then move on to the next group until I get through the entire circuit?

2) do I treat crunches as any other element, doing 100 at a time as I rotate through the ab exercises for at total of 300? Or do crunches do better done all at once? and how many should I be doing total? Currently, I do all ab machines, then 100 crunches, then back extensions, then repeat all twice more.

3) do you treat crunches like other exercises (slow, deliberate), or do you aim for a quick pace? remembering the old gym race for how many you could do in a minute, etc...

4) I'm about to change up the way I work certain muscles- ex., going from the tricep machine to free weights. Do I have to start back over on doing just 1 or 2 sets and work back up to 3 again, since it is a new exercise, or can I start straight at 3 since it will be very similar to what I have been doing with the muscle group?

Thanks for any help! also, i've enjoyed the other articles, faq's, etc.

**pliny_2001** · November 15th, 2006, 08:56 PM

First of all - and this is for everyone - it's nice if people include age, height, weight, gender, etc. - makes it easier to give advice.

I don't have alot of background on the theory of machine circuit training, so I'll leave that to others, though I will say that 3x12 is probably a bit too much on the endurance side for my own preferences. If you like higher reps, I don't have a real problem with keeping some in, but my own preference is to hang out in the 5 to 10 rep range.

I will talk about points 2&3, though - if someone here wants to prove me wrong, they're welcome to, but - I always say that if you're doing 100 crunches at a time, then you're not doing any properly. They're a very strict exercise, and shouldn't be done for speed. Slowly contract your abs, bringing your lower ribs towards your hip. When your upper back has been raised, flex and hold your abs at maximum contraction, and then slowly lower back down. That progression it going to take AT LEAST 3 seconds (more like 5, though). Is anyone out there doing a five minute set of crunches?

Hope your gym work keeps going well. As I'm sure you're figuring out, weight loss (and health) is practically all about diet. Eat a ton of vegetables, no pre-made food, and nothing with high fructose corn syrup, and you'll be in great shape.

**tellico** · November 15th, 2006, 09:24 PM

Thanks... sorry, forgot that info. I'm 25, 5'10", female, and currently 40 lb. over weight for my body. My goal is 166.

3 years ago I was at what I considered my perfect beach-body weight, which was a very muscular but slim 166, so that's my goal again, though most of my adult life I've fluctuated between 170-175. 3 cycles of rapid weightloss to the point of being quite underweight, due to living in various 3rd world countries, and then rebound weight gain led to the big increase, which I now am trying to resolve.

i'll take your advice and do your description for crunches next time and see what happens. Even slow, like you describe, do you do all of your crunches at once, or do them in sets?

and yes, I have modified my diet in addition to my exercise.

thanks for your help

**pliny_2001** · November 15th, 2006, 10:32 PM

Right now, I do an ab workout that takes a bit under ten minutes - if it's an upper body day (twice a week), I use a Swiss ball, and if it isn't a gym day I just do floor work at home. On lower body days (once a week), I superset my squats with a hanging leg raise. So, six days a week (actually only 5 - I sit on my ass all Wednesday) I do all of my ab work in a row, while on the seventh I have a minute or two inbetween efforts.

I wouldn't tremendously sweat those details, though - as long as you're consistent in properly doing your workout, you'll see results. The schedule that I'm using above is what happens when I'm way too busy and decide to attempt to put on mass - it may not be adviseable for everyone, though I like it. I'll include a statement that you may wish to look at Mark Verstegen's Core Training books - he's put together a tremendous system for everyone from beginners to experienced athletes, and the DVD is invaluable in that it shows you how exercises should be performed. FWIW.

And, let me welcome you to EFF (and apologize for not welcoming you in my first post). And it was only now that I say which area this was posted, so I guess that there was no need for 'what gender' portion of the ID.

Good luck.

**Insex** · November 16th, 2006, 02:40 AM

First off, welcome to EF tellico. Hope you enjoy all the great things we have here to offer, and I hope to see you continue to contribute towards this forum.

I have a friend from high school who used to be a tri-sport athlete. She's about 5'11" and 160 pounds right now and she looks absolutely great. So I'm sure you'll look as great as she does once you reach your weight loss goals.

I am proud of you taking the initiative to start your weight loss goals. The greatest part of a race is not necessarily the finish, but the start. You certainly sound like you're a determined individual. So just keep doing what you're doing, and you'll do fine.

Regarding your questions:

1. It doesn't matter if you complete the entire circuit all the way through, or move along by a couple exercises at time. That's a personal preference that should be made up by you. What really matters here is that you keep your heart rate up the entire time. That's the purpose behind the circuit workout: to keep your heart rate up. What I would do if I were you is mix up your workout once in a while. For example: do one set of each exercise in your circuit for each workout session for two weeks. Then for the next two weeks, move along through your circuit by two or three exercises at a time. Then flip-flop back to the old version another two weeks later.

2. Just like Pliny said, if you're able to do 100 or even 300 crunches in one sitting, then you're probably using poor form. If you were to use real strict form, like the form Pliny described, then you would feel pooped after 30. Also, just like I said above regarding circuit training, doing your abdominal exercises is all about personal preference. Do them one way, then two weeks later do them another way.

3. Personally, I do some abdominal exercises at a normal pace, and others at a fast pace. Sometimes, I even do them at a standstill pace (hold and flex at the top for a few seconds). Experiment with yourself and mix it up a bit in your workouts to keep it interesting.

4. You should be stronger than before by the time you start with the free weights. So try to continue with three sets, or even four if you can handle it.

To help you with your weight loss goals, try visiting these other forums:

Here's our Nutrition & Weight Loss forum with excellent tips regarding eating healthy and losing unwanted weight:

http://www.extremefitness.com/forum/...splay.php?f=13

And if you cook, here's another great forum with tasty recipes:

http://www.extremefitness.com/forum/...splay.php?f=19

Enjoy!

**tellico** · November 16th, 2006, 08:24 AM

Thanks for the advice- I'm lookikng forward to trying these things out at the gym today

One more question- I have been treating abs like other muscles, giving a day of rest between working them. Should I be doing abs every day, though? And if so, does that mean also working the back every day?

**Insex** · November 16th, 2006, 10:55 AM

No, don't work your abs every day. Give each muscle at least 48 hours of recovery before your next workout. That includes the back as well.

**Italianangel** · November 16th, 2006, 03:04 PM

Quote:

Originally Posted by tellico

Hi,

I am 4.5 weeks into getting back in shape... was a mega athlete, Bover last 3.5 years led to major weight gain/muscle loss. get back to the normal me, which involves losing about 40 lbs.

currently, hitting the gym 4-5x a week (alt. upper body/harder cardio day with legs/abs/back/average cardio). 10 min. warmup/run, then circuit weights- was told to do everything 3 sets/12 reps. Several ab machines, and started at 100 crunchs... have worked up to 300. After weights, back to cardio for 20-30 minutes, mixing up my cardio routines, burning between 400-500 cal. each cardio session. trying to make lifestyle diet changes, including more h2o and protein, while cutting some overall calories and carbs.

the muscle is rapidly coming back, and strength and endurance-wise I am able to do more each time I go to the gym, but I now have a couple simple questions about details:

1) Is it better to do one set of everything on the circuit, then start over for a total of 3 sets, or is it better to rotate through 2-3 machines at a time for 3 sets, then move on to the next group until I get through the entire circuit?
circuit, non stop, is better for fat loss.

2) do I treat crunches as any other element, doing 100 at a time as I rotate through the ab exercises for at total of 300? Or do crunches do better done all at once? and how many should I be doing total? Currently, I do all ab machines, then 100 crunches, then back extensions, then repeat all twice
circuit them if doing circuit for fat loss.
3) do you treat crunches like other exercises (slow, deliberate), or do you aim for a quick pace? remembering the old gym race for how many you could do in a minute, etc...
both, depends on goals. when burning and leaning I tend to do pulses and faster movement then if done weighted for sets for muscle gains.

4) I'm about to change up the way I work certain muscles- ex., going from the tricep machine to free weights. Do I have to start back over on doing just 1 or 2 sets and work back up to 3 again, since it is a new exercise, or can I start straight at 3 since it will be very similar to what I have been doing with the muscle group?
Try for 3 but go by your feel, if you find it too hard for 3 sets then go with 2 for a few sessions first.

Thanks for any help! also, i've enjoyed the other articles, faq's, etc.

Good luck!!
Linda

**tellico** · November 16th, 2006, 10:49 PM

Good input... I think I must wait one more day before revising my ab routine, because today (upper body work, my day off for abs) I had a frightening pain in upper abs while doing shoulder press... was rough on abs yesterday, so maybe they were just over fatigued? felt kinda weird the rest of today- not painful, but very odd. will see how they feel tomorrow, and hopefully get to implement these suggestions Sat!

On the note of the shoulder presses, by the last 3-4 reps of each set I get this thready feeling running down my forearms, like a thread popping and flicking around under the skin... creepy, but not extremely painful. Also makes my rather abused shoulders (from lots of WW kayaking and related injuries) click alot. Is there something I can substitute for the shoulder press that will give me similar benefits, but maybe less weirdness?

i'm loving all the advice, thanks- can't wait to use it!