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Stefani 
Posts:14
Aspiring
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| 06/04/2009 3:01 PM |
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Hi, George. I didn't mean to confuse. I do weights Mon, Wed, and Friday. Mondays and Fridays are arms and abs and back. Wednesday is legs and abs. I usually do a brisk walk on the treadmill for about a 1/4 mile to get warmed up, then I dive into weights. The weights take about an hour. Then I move back to the treadmill and do another 2.75 or 3 miles with a mixture of jogging and walking on the incline. I always do the weights first, partly because I prespire so much on the treadmill, I don't like to do weights afterwards.
As for the weights, I usually use either free weights or the machines. I typically do 3 sets of 15 reps, unless I have just increased my weight- then it may only be 3 sets of 10 reps, or 1 set of 15 reps, followed by 2 sets of 10 reps, depending on the weight I'm using and how I feel that day.
On Tuesdays and Thursdays I do a mixture of running and walking on the incline on the treadmill. I do up to 6 miles and up to a 12.5 incline.
On Saturday and/or Sundays I either do the treadmill for 6 miles or I go hiking in the mountain for between 6 and 13 miles.
It is good to know that doing the weights first before the treadmill is the best way to go. Thanks. |
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sue
Posts:263
Zoner
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| 06/05/2009 10:50 AM |
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| Stefani - how'd it go this week with weighing and measuring all of your food? did you notice a difference? How many blocks did you eat each day? |
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sue
I don't know about the future, but I know who holds the future.... |
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George
Posts:38
Aspiring
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| 06/05/2009 1:23 PM |
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Hi Stefani. Your cardio. program sounds really good. When it comes to weights I was just wondering if there is a reason you don't train chest, shoulders and triceps? The reason I ask is these three bodyparts offer extreme functional usefulness and make up a massive part of your overall bodyweight. In my opinion they should definitely be trained. I personally would replace biceps with one of these bodyparts if it is a time issue. Biceps offer little in terms of functional usefulness and make up only 1/3 of your overal upper arm size. Therefore triceps are most important.
For fat loss/muscle sparing (and hypertrophy) based on a three day a week regimen I would maybe follow this kind of thing:
Day 1:
Squats (free weight or with weights)
Deadlifts (get the form down 100% or as close as possible)
Pullups (if you can't do many or any use jumping pullups, gravitron machine, bands, etc...; stay away from lat pulldowns)
Bench Press or push ups
Seated dumbell press
Triceps extensions
Barbell curls (optional)
This workout is 2 sets of each exercise. The reason there is no repetition scheme given is you pick a light enough weight and you do the exercise for 1 minute straight and get as many reps as possible for each set. Move fast but move safe. Rest periods are 2 minutes between sets and three minutes between exercises. When you feel you can after the workout workout rest 5 minutes and repeat the workout. Always make sure to mark down how many reps you achieved to chart progress. Also you can download minute counts on the internet and download them onto an Ipod to help keep time.
Day 2:
Squats-2x6
Deadlifts-2x6
Hyperxtensions-2x8
Pullups-3x6
Bench Press or push ups-2x6
Machine press (palms facing each other)-2x6
Triceps extensions or close grip bench press-2x6
No biceps work
This is more of a 'traditional' type workout. Remember to make the weights challenging. Rest periods between sets and exercises is 1 minute.
Day 3:
Bodyweight squats
Pullups
Pushups
Sit-ups
This is a 21/15/9 rep scheme (a la Crossfit). Basically do all the exercises in a row for 21 reps without a rest in between. Then without a rest start back at the first exercise and do 15 reps through the four movements. The start back at the first exercise and do 9 reps throughout. Time how long this takes you. This way you can chart your progress week to week.
Do abs how you are already doing them. I find abs to be very individual.
I hope this helps some. I have seen fabulous results with this type of workout. Just remember you have to make sure to work hard with weights, whether the goal is to build muscle or to lose fat. A little formula I try to adhere to is harder the work=greater success.
Take care.
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Jana
Posts:484
Zoner
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| 06/09/2009 9:14 AM |
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George, that looks like a great workout. I'm going to print it out and give it a try this week. Why do you suggest staying away from Lat Pulldowns?
I just wanted to mention that I switched my workout around on the weekend so that I did the weights before the cardio and I really felt the difference the next day. I didn't do any additional reps or increase the weights, just did the same workout I've been doing for some time but before I got on the treadmill and I could 'feel' it in my muscles the next day....I never thought the order would make a difference, but I've learned something new! Thanks
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George
Posts:38
Aspiring
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| 06/10/2009 6:33 AM |
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Hi Jana. I'm glad that you noticed a difference when you did weights before cardio. When I first learned the weights before cardio. thing it amazed me. At the time I didn't do any cardio. but I tried a 2 week program of cardio. first then weights, then vice versa, and I had the same experience as you did. The body is pretty darn neat!
Now I have to qualify what I said about lat pulldowns. I should have stated to stay away from Lat pulldowns to behind the head. They place extreme undue pressure on your should joints, can cause shoulder injuries, and in studies done have been shown to be the most ineffective way to do any pulldown motion for stimulating the latissimus area. Sorry for not being clearer before. IF you feel the need to do a lat pulldown do the lat pulldowns to the front with a shoulder width grip and palms facing towards you. However...
These still come a distant second to any pullup. The pullup is one of the most functional movements you can perform and is by far the best back exercise out there. If you can't do any without assistance use the gravitron machine, have someone assist you in completing it, or use bands. Also there are a lot of neat programs for increasing your ability to do pullups. The program 'Grease the Groove' is my personal favourite. Do a google search on it. I think you'll enjoy it. Once you get better at pullups you'll see what I am talking about in terms of how effective an exercise that it is.
Good luck with everything Jana. I hope you find excellent success with this program. If anything I have said is unclear or if you have any questions at all please let me know and I will see if I have the correct answer for you.
Sorry for talking so much; I kind of go off on tangents when it comes to exercise.
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Jana
Posts:484
Zoner
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| 06/10/2009 8:43 AM |
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Hi George,
I agree...the body is neat. I was surprised in the difference in the workout and will stick to this order from now on as it clearly makes a difference.
Thanks for clarifying about the lat pulldowns. That exercise is one in my regular routine...but I do the ones to the front. I started doing them because I have a very weak upper body and I thought it would help exercise different muscles than bench and shoulder presses. There is no way I could do a pull up even now after exercising every day for a long time. I did read on another forum awhile back a suggestion for getting started....they said to stand on a chair and start in the pull up position and then just work on lowering yourself down until you are strong enough to also lift into the pull up. I thought this was a good suggestion but I do not have the equipment to try. I workout at home and have a Bo-Flex so i do all my resistence weight training on that...also I do floor exercises for abs, squats, pushups, lunges, etc. I alternate day to day (Bo-flex, floor) and do cardio every day, but only have about an hour each morning for exercise so I usually split it in half (30 minutes cardio, 30 minutes strength)
Thanks for your time and input George. I've printed out the workout you suggested to Stefani above and am going to research on any modifications I need to do them on the Bo-Flex...I think its time to revamp my regular workout...don't want the body to get too used to it!
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George
Posts:38
Aspiring
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| 06/10/2009 11:29 AM |
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I am posting a link (WFS) of a comprehensive (19 pages long) list of bodyweight workouts on the Crossfit site. These workouts have come in great handy more than few times (can't get to the gym, change of pace, etc...). It is in the first post from Shane Skowron and there is a link in his post to it.
I think you'll like it. |
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Jana
Posts:484
Zoner
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| 06/11/2009 11:58 AM |
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that would be great George....but I don't see the link...
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George
Posts:38
Aspiring
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| 06/11/2009 3:08 PM |
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Ooops my mistake; sorry about that. Here it is:
http://www.board.crossfit.com/showthread.php?t=38312
(WFS) |
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Jana
Posts:484
Zoner
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| 06/12/2009 7:11 AM |
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thanks!
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Kerry
Posts:4
Newbie
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| 06/16/2009 2:40 PM |
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I'm frustrated, too, Stefani!
I'm back on the Zone - I had great success with the Zone lifestyle for a long time several years ago, and then slowly my old, bad eating habits crept back up on me.
I've been back on the Zone now for 4 weeks. The first week I saw an initial weight loss of 8 pounds! I attributed it to my system being flushed out of all the sodium I had been consuming. The second week I had gained back 2 pounds, and now I am up 1/2 pound from last week.
I workout 4 x a week - I do a bootcamp which is a lot of Crossfit training type movements & strength training. I started bootcamp in January - doing it 3x a week. I took February off & have been back since, 4 x a week. I currently eat 11 blocks a day.
I have been very diligent measuring but have seen no movement on the scale (except UP!). I thought maybe I needed to do more cardio, but have gotten suggestions to increase my blocks & eat more, and that is generally what I have read here to Stefani.
Could this be true? Could anyone suggest how many blocks I should try to get the scale to move a little in the right direction??? I think it will be difficult to eat more - but I guess I can change up the types of carbs I will be eating & incorporate more black beans & chick peas.
Any suggestions will be greatly appreciated! Just to say - I feel really good & I feel strong. I'd just like to see a little difference on the scale! |
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Sue K 
Posts:9554
Zone Expert
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| 06/16/2009 5:08 PM |
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Hi Kerry!
The number on the scale doesn't show the entire picture. Use your pounds of body fat weight (in the Zone Calculator at the right) to track body fat loss. You could be losing body fat while gaining LBM (this is good).
Keep at it! The Zone definitely works. |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast is the best!
To view my before/after pics and meal photos click on this picture
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George
Posts:38
Aspiring
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| 06/16/2009 7:43 PM |
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Hi there Kerry. Could be a myriad of things. How much do you weigh? Nonetheless Crossfit workouts 3-4 times a week definitely need more blocks (IMO). What kinds of foods are you eating? Are your carbs fibrous carbs or a little on the higher glycemic side? Also, if everything is in check eating wise, you increase your blocks and still nothing, maybe try substituting a carb. block with a fat block? A lot of people make this modification and seem to really be happy on it (myself included). Subbing a fat block for a carb. block may, for the diehards, mean you're not following the Zone to a tee, but really, it's your body, and if something works and is healthy, than try it.
Good luck. |
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Kerry
Posts:4
Newbie
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| 06/17/2009 12:20 PM |
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Hi Sue!
Thank you! I am trying not to focus too much on the scale, but it's hard when you don't see any improvement. The great thing about it is I don't feel confined and I feel good. |
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Kerry
Posts:4
Newbie
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| 06/17/2009 12:29 PM |
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Hi George! I'll give you some details about an average day for meals:
Breakfast - if I am going to bootcamp, I drink an 8 oz glass of low-fat milk prior to working out (1 block). When I get to work I will have cottage cheese with fruit (blueberries, grapes, plums, oranges - but will have 3 blocks total).
Lunch - Salad - romaine and/or baby spinach, tomato, cucumber, snow peas, peppers, olives or almonds, grilled chicken or turkey breast or tuna mixed with mustard.
Dinner - Grilled chicken, fish, pork or beef - again, I use my scale for 3 oz (4.5 for fish) & then veggies either steamed (broccoli or green beans) or grilled (peppers, asparagus).
Snack - low-fat plain yogurt
I'm tipping the scale at 150 lbs - I am only 5'3".
I'm changing it up a bit today & moving to 4 blocks & am going to track my progress. I think I'm having difficulty with the fats (making sure to include them!) but am working on that, too.
Thanks for your help!
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Sue K
Posts:9554
Zone Expert
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| 06/17/2009 12:51 PM |
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Kerry, you asked for a block recommendation, but you haven’t mentioned your amount of LBM. One’s block requirement is based on both activity level and LBM. Without knowing your LBM I can’t tell for sure, but 14 blocks (re "moving to 4 blocks") is probably too much for you at 5' 3".
Also, I wasn't advising not to focus on the scale, but rather to use the appropriate number (actual pounds of body fat, not you total weight), to determine if you've lost body fat.
You've already mentioned this, but just to reinforce it, my first impression of your meals and snacks is that they are missing some fat here and there, unless you just hadn't mentioned the fat you ate. The fat included in the Zone diet is very important. If you don't eat enough fat it will be difficult to be in the Zone, and difficult to release your stored body fat.
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast is the best!
To view my before/after pics and meal photos click on this picture
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George
Posts:38
Aspiring
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| 06/17/2009 7:55 PM |
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After looking at what you're eating, I would sayget those fat blocks in. They only showed up in 1 of the four meals. The fat component is so important. However good choice with the almonds or olives; both excelellent. Do you have any Flax Oil? Also an amazing fat to use. I think once the fat blcoks are consistent you should definitely see progress.
Now that you have mentioned the issue with fat blocks I am wondering if maybe you should stick to your prescribed blocks and make sure to include the fat blocks. If there is still a stall then go ahead and raise it. Personally for your activity and intensity of the workouts I think you will end up raising it. |
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Sue K
Posts:9554
Zone Expert
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| 06/17/2009 8:51 PM |
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| Hi! Fish oil is preferable to flax oil for the best results with gaining hormonal control, lowering inflammation, and losing stored body fat. You can find more with a search of this site, a search of Drsears.com, and/or by reading up on the topic in Zone books. Dr. Sears has cautioned those who choose to take flax oil, not to take more than 1 tablespoon daily. |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast is the best!
To view my before/after pics and meal photos click on this picture
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Kerry
Posts:4
Newbie
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| 06/18/2009 3:20 PM |
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My LBM is 99 - and according to the calculator (and my own calculations I did at home) I should have 11 blocks a day. I know I have been forgetting the fat part - but am changing that up since I posted the other day. I will look into the oils & see if that will help with my fat intake.
I must thank you - Sue & George - for responding so quickly & encouragingly! I appreciate it.
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Sue K
Posts:9554
Zone Expert
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| 06/18/2009 4:38 PM |
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You're welcome Kerry!
With 99 pounds of LBM you don't need 14 blocks. I'd suggest taking it down to 3 boot camp workouts a week, adding some low intensity aerobics on a few opposite days if you wish to do more exercise, and last of all, taking one rest day (no exercise) a week. Make sure to include at least the minimal amount of fat in meals that's needed for Zone balance. That's at least about 9 or 10 grams for a 3 block meal. If you feel that the intensity of your boot camp strength workouts warrants it, try 1 additional balanced block daily (total of 12 blocks a day). The best time to eat this extra block would be after your workout.
Check the composition and the balance of your meals. Keeping a food diary can help, too. If you'd like to post your typical day's menu here, I'm sure you'll get lots of suggestions.
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast is the best!
To view my before/after pics and meal photos click on this picture
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