New here, will you look at my.....

Workout schedule?! I started at 283 pounds and I am about 170 now and 8 months out from surgery. I am ashamed to say that I just joined the gym a couple of weeks ago. (but better late than never) I met with a trainer and he set up a routine for me. This all being based on the fact that I am WEAK, WEAK, WEAK. The first day I was there, I hopped on the elliptical machine and did 2 minutes and had to almost be helped off the machine. I have NO strength or endurance. With that being said, here is what he has me doing... Monday - 10 minute warmup on the bike Chest - 2 sets of 12-15 reps on the Chest Press Chest - 2 sets on the Pec Fly machine Biceps - 2 sets of BiLateral Dumbell curls Biceps - 2 sets on the bicep curl machine. Abs - 3 sets on the abdominal isolator machine. Then I finish with 7 minutes on the elliptial and 15 on the treadmill at 3.5 mph. Tuesday - 10 minutes on the bike Back - 2 sets on the High Row machine Back - 2 sets on the Vertical Row machine Triceps - 2 sets on the Flat Tricep Extension machine Triceps - 2 sets on the Overhead Extension machine Calves - 2 sets on the Seated Calf Raise machine Wednesday - 10 minutes on the bike Legs - 2 sets on the Leg Extension machine Legs - 2 sets on the Seated Leg Curl machine Legs - 2 sets on the Seated Leg Sled machine Legs - 2 sets on the Glute Isolator machine Abs - 3 sets on the Abdominal Isolator Then the 7 minutes on the Elliptical and 15 on the treadmill Thursday - 10 minutes on the bike Shoulders - 2 sets on the Shoulder Press machine Shoulders - 2 sets on the Rear Delt machine Thighs - 2 sets on the adductor machine Thighs - 2 sets on the abductor machine Calves - 2 sets on the Seated Calf Raise machine Friday is my cardio day 20 minutes on the Bike 12 minutes on the Elliptical Trainer 15 minutes on the Treadmill and 3 sets of abs on the Abdominal Isolator Machine. So, that is my week. I have already noticed that I have went up in weight on some of the machines in just 2 weeks....but my question is, does this routine look sound? Does it appear to work everything that needs to be worked? Any suggestions or modifications? Thanks for your input!! Tiffany

WELCOME!!! I'm a newbie here myself! I want to remind you of something.....you're just starting on the workout. DON'T worry about being weak...your strength will grow. If you're working with a trainer let them guide you into a strength training program that YOU feel comfortable with......it's YOUR body and you know what your limitations are. The flip side of that coin is that if you don't push youself a bit then you won't grow......but don't ru**** Personally I'd like to see a bit more consistant cardio and not just 10 minutes a day with one day of cardio.......your body can handle an hour of cardio daily....but start with 15 minutes and add 3 - 5 minutes every 3rd day until you reach an hour. Just my thought! Dee Dee

Wow, a great start, works it all for the week. Make sure it changes up after you have been at it a couple months. Muscles have a way of becoming more effecient, you gotta keem them suprised, but I am sure your trainer is on top of this.

Thanks Dee Dee, Earl and Mikee! I appreciate your input a lot. Earl and Mikee, does Dee have a valid point? Should I be doing more cardio each day? Or just build up over time? As I get a little more experienced, I know I will be checking in here more and more with questions. Thanks for being here! It is nice to know there are knowledgeable people here that are willing to help. Have a nice weekend! Tiffany

Earl and Mike, I'd definately like your input on this sine I am about to become a fitness trainer myself (My test is less than a week away). It's nice to know how others do their workout. Since women burn fat in a different way than men and it's proven that women need cardio exercise to burn the Adipose fat I'd like your opinion!!! Thanks! Dee Dee

Hi Tiffany - I am hijacking Stacy's account to lend some advice as well. I was reading this over her shoulder. I have been a gym manger and personal trainer for several years. I have also been an athlete most of my life. I've worked with virtually every population including many women in who have dropped significant amounts of weight and then start to exercise. Your trainer has set up a great program for you to get you going. I don't think you should be doing any more cardio then he has already listed considering that you are just starting out and you need that energy to get through your resistance training. If your are going to increase anything then increase the strength training and cardio equally. The cardio is great for your heart and the strength training is great for your bones. Once you feel like it is getting too easy then let your trainer know and he can help you make adjustments.

haha... thanks Dana. You can email him at [email protected] as well if you have questions. He is a great trainer and has multiple certifications, attends a lot of conferences and goes to a lot of trade shows. If he isn't training hes usually working on his next certification or doing research. Consistency is the most important key in any program. I think for me it was easy to go overboard when I would start out with a new routine and then burn myself out. Just make sure you are getting to the gym all those days and sticking with your program. Like Dana and the others said adjust things when they start getting easy. I also think that the resistance training is equally as important as the cardio. I tend to rely heavily on heart rate when I am doing cardio to determine how hard I am working. I love my polar heart rate monitor and can't live without it! More important than my MP3 player! A heart rate monitor is a tool that will help pace you. If you exercise too hard, you will most likely quit before you get the real benefit. On the other hand, there are people who exercise very leisurely and wonder why they can't lose any weight. If you workout too slowly, you won't get the exercise benefit either. Congrats on all your weight loss.. so amazing. I am starting out about where you are and having my surgery in 10 days. I can't wait until I am at your weight!! Have fun! ~Stacy 281/?/? Surgery April 19, 2005

opps.. I meant to say I am starting out about where you WERE not are =) with regards to my weight

Thank you and Dana both for your input, it means a lot to me. Congratulations on your upcoming surgery, you are already fantastically (is that a word?) beautiful and stunning, it will be awesome to watch your progress!! I think I will keep on with my program, right now as I am going along, if a weight feels too easy, I move it up a little. Same with the treadmill, if my heart rate isn't up where I want it, I will up the incline a bit. I keep a diligent spreadsheet week by week so at the end of my 6 weeks when I meet with the trainer again, he can see where I am and adjust my cardio and weight training accordingly. Everyone has to start somewhere. To me, this is better than just sitting at home, which I had done for so long. The vitamins and other pills REALLY helped me. I had been low on iron and had NO energy at all, even with the weight loss, once my iron levels reached the level that they should have been, it was like someone turned on a switch in my body. I actually don't mind going to the gym. I hope that doesn't change. This is my new vice. Take care all, and I will post here more often. I like it...it's nice and quiet with a few great people...just the way I like it. Enjoy today, it is beautiful here in Illinois, I hope it is where you live too. Tiffany

This looks great. Remember, Building muscle requires more protein. Make sure you adjust your protein intake. Secondly, throw away your scale. If you are building muscle, you won't see weight loss....your clothes will just fit better. Lastly, don't give up too soon. It takes a long time to build muscle mass. Just make exercise a habit. It may take a while to see the results, but it is worth the wait. Good Luck