Monia:

You are most certainly active. By the way, it is my firm belief (based on experience) that 95% of the people out there would benefit more in the weight room from full-body weight training, or, at the least an upper/lower split as opposed to a one body part per week type training. That type of training is really meant for advanced Bodybuilders. Lifting 3x per week, either full-body, or alternating between upper body training days and lower body training days works better for the vast majority of people.

I favor a push/pull/squat type of full body training. On each training day, pick one exercise each for the various categories and then, at most 1-2 auxiliary exercises. There is actually a surprising amount of variability within such a simple template, believe it or not. Most people will never need to go beyond this level of programming to see the results they want.

Matthew:

you mean a low number of exercises but conditioning the whole body each time? You know, I have a personal trainer, (she won the Arnold Classic in the USA) who prepares my workout. I added the swimming and runnig session on my own because I come from cardio training as I used to run a lot and do triathlon. She put a cardio training after each session of 20 to 30 minutes or a two session runnig outside the gym. And I am trying to lose weight as I gained following a sort of paleo diet that wasn't for me. Now I am back in the Zone which I consider right for me

Yes, I mean fewer exercises but training the whole body each session. If your personal trainer won a bodybuilding competition, it doesn't surprise me that she has you using a program that is designed more for advanced bodybuilders. The reality is that until you reach at minimum a solid intermediate level of training, the only split I would really consider is an upper/lower split.

So, did my 2 hours of hikes with the dogs today (7 miles total), my two weight training sessions, and amazingly still have a ton of energy tonight. I'm sure I will feel it tomorrow tho!

Matt, I think you're corrupting me. I bought some ice cream today . :D

=)

Maybe, Matthew, is for this reason I developped a good shape in the upper part of the body but still not satisfying in the lower? I mean I have a definiftion in my shoulder, back, an arms but not the legs which haven't. It's also the part where I pile pounds (mediterranean type).
She, my trainer, changes my workout every month. She also used to give me a diet basically of proteins, sweet potatoes sometimes, and oat flakes. It happened that I can't eat many sweet potatoes because I have a seborroic dermatitis that went rushed due to them. After a period of just proteins and no carbs at all, not even salad, I decided I had to get back to the Zone it had worked for me. I felt always hungry, smelly and weak.
For a while I tried to workout on my own, looking at the crossfit exercises in the site. I felt unconfortable in the gym trying those exercises without a guide. That's why I hired her. But, as in June she will change my workout as usual I can talk of the upper lower split with her.

Today I'll just swim, maybe 1500 to 2000 mt. Don't feel like running.

I love swimming! My only problem with it is that I am not very close to a pool. But, I do love it and even trained for lifeguard certification a few years ago, it expires this year. Don't think I will renew it again, as I didn't really use it before. I had gotten it so that I could take my girl scouts swimming.

Last night, I was going to go bike riding, but as soon as we pulled out, it started to rain. We rode for 1.5 miles and then turned back. Then, we decided to take a walk, but still raining and we didn't really put much effort into it.

But today, we are planning on a nice bike ride this morning, as soon as those rain clouds get out of here!

Monia:

Believe it or not, but for most people, changing routines regularly (like every month) is counter-productive. I know this flies in the face of what is popular in the fitness media, but too much change is not necessarily a good thing, particularly when you are less than advanced. Listen, some very advanced athletes need to change their routines very very regularly, as often as every two weeks because their bodies adapt to training stimulus so quickly. However, this idea that a program should be changed every few weeks for other people isn't necessarily a good idea. I am not saying that no change should ever happen, but certainly not major changes. Most people would do well to stick to basic barbell exercises and just try to push up the volume of work (by way of weight, reps, and/or sets) over time. Variety for variety's sake isn't a good thing, other than perhaps to keep from staleness in a routine. Consistency is the key. Most beginners can stay with a program for a minimum of 12 weeks before needing any change in programming, and even then, the changes really aren't that great, just enough to ensure that progress continues.

I don't believe in venturing very far from what I KNOW works. And what I know works are barbell squats, front squats, deadlifts, rows, standing overhead presses, bench presses, pull-ups, dips, cleans. Sure, you can vary the reps, sets, weight, rest periods, exercise order, etc. But at the end of the day, progress comes from sticking to a program built around getting stronger in these exercises. Everything else is pretty much just fluff. I favor three days of full body training every week on non-consecutive days, but it is also possible to arrange a 3 day upper-lower split (alternating between upper and lower days so one day you do 2 upper and 1 lower and the next week 2 lower and 1 upper) or a 3 day push/pull split, or to do a push-pull or upper-lower split over 4 days. Indeed, it is possible to do full body training 5-6 days per week as well, although this is more advanced (and is what I do). Full body training can involve heavy days, light days, moderate days, volume days, endurance/conditioning days, explosive/speed days, etc. You can change the actual exercise being used for variety and to prevent staleness, so long as the concept it used. Here is a simple ful body training program that works:

MON
+Barbell Front Squats
+Weighted Dips
+Pull-ups

WED
+Dumbbell Split Squats/Lunges
+Standing Overhead Barbell Press
+Bent Barbell Row

FRI
+Barbell Back Squats
+Bench Press
+Deadlifts

Looks simple, right? Well, if after a good warm-up, you ramp the weights up to perform anywhere from 2-6 work sets for each exercise of reps ranging from anywhere from about 5-12, you will find this workout much harder than it looks -- and lot more effective too. It is a basic and brutal workout that hits your entire body at a variety of angles. In this example, you might want to make Monday a moderate weight/higher volume day. Wednesday might be a light weight/moderate volume day. Friday might be a heavy weight/lower volume day. It may not look that complex, but programs like this and variations of it have worked for 80+ years, as long as you push yourself and continue to try to add weight every week, even if it is a small amount of weight. Training is really about taking normal human movement and adding a load to it. While at its highest level, when dealing with elite athletes, training can be a very complex subject, that is a tiny fraction of the population. For most people, just getting stronger at the basic barbell movements is all it takes to see massive improvement to their appearance and levels of all-around strength and fitness. Machines are, by-and-large fairly worthless, or at least nowhere near as good as the simple barbell. Single joint exercises will never be as efficient or useful as multi-joint exercises. Basically, training and programming should be kept as simple and minimalist as possible to get results. More complex programs with lots of different exercises usually don't work nearly as well despite looking more impressive on paper.

Matthew, you know what? I'll give it a try. I just have to find the courage to train on my own. I have a low sense of self confidence... and, secondly, I have to decipher all the exercises (I am Italian) even though I used to try the crossfit workout and I remember the terms.
If I don't get wrong I can still run or swim but not for long, it's better to perform some sprints than running for 10km at the same pace? Are cardio session done in the classical way useless?.
Thanks a lot for your time and for taking care.

Monia:

Classic steady-state cardio certainly isn't useless, indeed it is quite helpful. That said, there are more efficient (albeit more demanding) ways of training. High Intensity Interval Training is one such way that is very demanding, but very effective for fat loss. The sprint, rest, sprint, rest approach is an example of HIIT training.

BTW, a good resource for weight training is Mark Rippetoe who has written a book for beginners called "Starting Strength". He also has a website called startingstrength.com. Don't be put off by the fact that it seems that it is geared towards males. It is just that males have more interest in the type of training he espouses, but the principles are equally applicable to women. Mark Rippetoe's training is based in large part on his former strength coach, the great Bill Starr. Bill Starr is a legend in strength and conditioning circles, and for good reason. Mark's book, Starting Strength, is largely about learning to perform the main 5 exercises his program is based around correctly. Those lifts are: squat, bench, deadlift, press, and clean. BTW, Rippetoe is very popular is crossfit circles, so I am sure you can learn more about his programs there.

Did not go kayaking, today, shoot!
Higher calling.
One of our sons, promised his mom, my wife, he would build her a fence across our backyard,
as her Mother's Day gift. Well, he started, today. So, spent the day with him digging, hauling dirt, mixing cement,
and cutting and ripping 2 x 4's. Decent all=around HOT! day work-out! Up to mid-80's today.
My wife did help with her fence by staining all of the pieces for the first two 8 foot panels.
Only 14 more to go! (Back yard is 110 feet.
Both neighbors have side fences, so it is about all we have to do, so my wife can do her agility drills with our mini-Australian Shepherd, 1.5 yrs old,
in the backyard without fear of him running off,since she is still training him.
.
Worthwhile -still would rather have gone kayaking!
But there is plenty of days for that!

Well, a good work-out, anyway. Many days of kayaking to come!

Hubby and I took a bike ride with a friend, 15 miles at moderate pace. It sprinkled on us, we moved just fast enough to keep the mosquitos off.

I knew I was going to pay for yesterday's excess energy today. It was all I could do to drag myself through the 2 hours worth of hikes I did today, and I felt the Kettlebells, and MMA conditioning training in my soul.

Hi,
Matthew, I downloaded Rippetoe's book last night and I started reading it. Thank you. Interesting and easy to read!

Glad you like it Monia. BTW, at startingstrength.com, in the archives, there are also coaching videos which will help teach you the lifts. Several years ago on these forums, I also recommended that people google "fitcast episode 6 dan john" and watch the first 1/2 of a video in which another coach I am a big fan of, Dan John, teaches people how to squat properly.

7 mile bike ride with hubby in tow. It was windy this morning but still cooler and refreshing. Supposed to get pretty hot today, so wanted to get the ride in before it gets uncomfortable. Hubby complained about the wind and the hills...

Cran:

I love being outside when it is crisp and cool and even a little misty. Here in Los Angeles, it has been getting cool at night, so it is nice going out on hikes with the dogs first thing in the a.m. before it has started to warm up. The other day, it was very lightly raining on me when I went out with them and I loved it. I guess when you don't get weather like that all the time, you really appreciate it. I just got back from my 1 hour hike with the dogs, and although the weather was perfect, it was difficult due to how much my body aches from this past week's workouts, made worse by a HUGE bruise on left ankle that I got sometime yesterday during my MMA conditioning workout. I think I will treat the dogs to a hike around Runyan Canyon today, where I can let them off leash and I can hobble along at my own pace. The only thing else to do is an hour of yoga tonight before bed.

It is amazing what impact the weather has!

I love the cool, crisp mornings, not too cold, though. If it dips below 50 degrees, my pace is noticeably slower. I normally ride either mornings or evenings, not very often in the middle of the day (mostly due to work).

This morningin the gym Istarted with the 'new' workout.
+Barbell Front Squats
+Weighted Dips
+Pull-ups
As far as for the barebell squats I was able to do 15 for 3 rep with 5.5 + 5.5 pounds added to the barebell I don't know the weight of.

15 + 12 + 10 dips and the same for pull ups.
Than I did an half and hour on a cardio machine changing my speed to have a rush and a slow minute.
I have to do all my workout in the morning as I am very busy with school and a course I have to attend up to next week.

Still reading Mark Rippetoe...

A standard barbell weighs 20 kg

I prefer cooler.
We had a FANTASTIC perfectly ideal weather all 3 days this long weekend.
With today, Monday being the best!
We Kayaked for a couple of hours, after early grocery shopping.
Then home, and I walked the dogs for an hour late afternoon.
Grilled, then we finally planted vegetables that were started from seed in our sun room.
Short growing season in NH - need to start seeds early.
Nice cool breeze coming in from a front coming in through Wednesday.

John, where in New Hampshire do you live? My wife and I usually go out there every Summer to Newfound lake for a week or so. Her aunt and uncle and her parents both have vacation houses out there. When I am out, I usually make the hour or so trek to one of the small colleges out there where they always let me use their weight room.

The day after my workout n°1: barebell front squat, dips, pull ups (which was yesterday) I feel really tired. I mean that my muscles ache, which is surprising as I have worked out with weights for years.
Today I just run 8km doing some sprint and rest.
Do you adjust your blocks according to the activity of the day?
Again, thanks a lot...

Monia:

Glad you are enjoying your new training and glad I could help. As far as the Zone goes, I am not really a block-counter. I primarily use the eye-ball method for determining portions. I do not abide to the strictest version of the Zone, and during and immediately post-exercise, my meals are most decidedly NOT zone meals. So, with those caveats, I do adjust my diet from day to day. I do moderate to heavy barbell training twice a day 3 days per week (Monday, Wednesday, Friday). On Tuesday, Thursday, and Saturday, I do conditioning/metabolic training (kettlebells, boxing, throwing dummy, jumping rope). Sundays are might rest days (which means I still hike with my dogs and do yoga). I eat heaviest on Monday and Friday since those are my heaviest training days. Tuesday, Wednesday and Saturday are my next hardest days, so eat bit less on these days. Thursday and Sunday are my lightest training days, so I eat the least on these days.

This is somewhat of a combination of techniques, including the Zone diet, Paleo, carb-cycling, and Zig-Zag dieting. Again, the Zone, for me, is more of a guideline than a strict structure to my diet, so I may not be the best person here to ask about adjusting blocks and so forth.