[color=darkblue:065ab64be2]Hello, fellow Zoners! I've been 'zoning' for over two years. I had great initial success (over 30 lbs) but have not been successful at maintenance despite not changing my diet. (see posts under Weight Loss and all the wonderful advice I've received). My current body fat per the pinch test is between 17 and 18%. As you'll note, I tend to be somewhat obsessive and tend to believe that more is better. I'm maintaining a 12 block a day, almost to the letter, Zone diet. I add an extra block of protein due to the exercise. What I'd like your opinion of is if I'm simply trying too hard with the exercise. The following is my training schedule: [b:065ab64be2]Monday[/b:065ab64be2] -- Upper body, 3 sets of 15 reps, about 10 different upper body focused 'machine' exercises at relatively light weights (my heaviest weight is 60 lbs for the lat pull-down), 2 - 3 ab exercises, and about 6 - 6.5 miles running on the treadmill [b:065ab64be2]Tuesday[/b:065ab64be2] -- Run 3 - 4 miles outdoors [b:065ab64be2]Wednesday[/b:065ab64be2] -- Lower body, 3 sets of 15 reps, about 7 different exercises with heaviest weight around 90 lbs for a leg press, 2 - 3 ab exercises, and the same distance running [b:065ab64be2]Thursday[/b:065ab64be2] -- same as Tuesday [b:065ab64be2]Friday [/b:065ab64be2]-- same as Monday -- Upper body [b:065ab64be2]Saturday[/b:065ab64be2] -- same as Wednesday -- Lower body [b:065ab64be2]Sunday[/b:065ab64be2] -- rest What do you think? Too much? Not enough food? My frustration centers around my abs and burgeoning lap (especially thighs which have always been an issue). My arms/shoulders are looking pretty good. Thanks for considering my plight!! :? [/color:065ab64be2]

I don't want to give you advised because there is people here better than me to do this here, BUT, I think you are pretty active, kind of like me. I am at 13 blocks daily and loosing and firming up. I would guess you could eat a block more (complete block). And also, don't worry about your abs and thighs.. It will come in time! I think we are too impatient with this sometimes and we end up stopping and have to start again! Also, listen to your body. Once in a while you need 2 days off a week.. If you don't listen to what your body is telling you, you'll end up with and injury.. Don't give up and let us know what is happening, you are motivating me! Christine

Hey there!! I just wanna know how long is your workout???....Also, you`re as active as i am, except that i rest 2 days/week.As someone alredy said, sometimes you need to listen to your body. Try not to exeed 2 hours in a workout, that`s my advise :wink:

When I'm in the gym, the workout is between 1.5 and 2 hours. Too much?

[quote:cc359b851b="ryannfloyd"]When I'm in the gym, the workout is between 1.5 and 2 hours. Too much?[/quote:cc359b851b] Um, yes. Many Zoners have found success in fat-burning, weight loss, muscle development, bone health, cardio-vascular efficiency and injury protection through Ken Hutchins' SuperSlow protocol. It's a weight resistance program that takes only 20 minutes a workout, one workout (or fewer) a week . [url]http://www.superslowzone.com/Page.a...;/url]

Thank you...I'll check it out!

[quote:a53bde8820="adam_h"] Um, yes. Many Zoners have found success in fat-burning, weight loss, muscle development, bone health, cardio-vascular efficiency and injury protection through Ken Hutchins' SuperSlow protocol. It's a weight resistance program that takes only 20 minutes a workout, one workout (or fewer) a week .[/quote:a53bde8820] Hello; For those (Dennis, et. al.) more experienced with the Super Slow method: My wife did a trial membership with a local gym for 5 weeks at a very reasonable price, and will cancel before the annual HOOK - 1 yr auto-commitment kicks in. Because we cannot afford one of us, let alone two of us at $30.00 per month. But I am getting ahead of myself for my question. As a result of her membership, she then went to the library to pick up a book on weight training - so she wouldn't just flail around, essentially wasting her 5 weeks time. She picked up a book called "Power-of-10". And after I returned from a business trip, this week, she started telling me about it. As she did - it sounded vaguely familiar to the "SuperSlow" I remember reading a few posts about on this Forum, at/near the beginning of this year. As I read a little, the book actually references Ken Hutchins and the SuperSlow method as being the basis. However, this book seems to be written in an easier format, short, to-the-point, and written for the common everyday person. Very easy to follow. And not needing special Free-Weights or special equipment at the gym or otherwise. Something most people can do. I was womdering if any of the "experts" on SuperSlow are familiar with this version and have any comments about it?

Well, I am a weight lifting buff and have done this for many years. First of all I am getting the feeling that you just kind of go through the motions. There are for the most part two ways of working out, volume (many sets less intensity) and intensity (less sets more intensity) Another thing, long workouts I am not fond of for a few reasons. About after the 60 minute mark (less actually) GH and testosterone will decline and Cortisol will raise. So, keeping the workouts around 30-45 minutes are a good idea. Next, I am a huge believer in basic compound exercises. For over all power, core strength, and size compound exercises are tops. They are called compound exercises because they incorporate more than one muscle group to perform the movement. Exercises like dead lifts, squats, bench, military, dips, pullups/pulldowns are awesome examples of basic compound exercises. Doing these lifts you can not go wrong here. Stick to the basics, save the isolation movements for when you get the size and strength then you can focus on isolation movements to bring up lagging body parts. If it was me, i would use some moderate intensity and do maybe (1) work set after a good warm-up and go to about 80% failure. Next week when you do the same lift try and better the number of reps. Stick between 8-12 reps but this is not a magic number to stop, if you can do 15 or more reps you are using too light of weight. With moderate intensity, Growth hormone will be released; testosterone production will be elevated; now we are tapping into a hormonal fat burning machine. With the concept of using more reps or increased weight each week the body is forced to adapt to this new stimulus and with this the adaptation is stronger connective tissue and bigger, stronger muscles. After all fat burning is higher with resistance training than cardio and resistance training can burn fat for up to 3 days. Hormonally it makes better sense to do resistance training than cardio. If you like I can design a little workout for you. You will see better results with less time in the gym, heck, our time is worth something right?