feedback about cardio and split workouts

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    feedback about cardio and split workouts


    I've been working out for the last few months after finally recovering from broken foot and ankle.

    I've lost about 30 pounds, I'm 5'5 132.

    My trainer changed my cardio to the end of my workouts and has me doing split workouts. Now she wants me to do cardio for an hour when I wake up eat and then the gym.

    I've plateaued not as worry about the scale and just toning and tightening.

    I follow the body for life for my eating.

    Any suggestions or recommendations on what else I can do or workout preference order?

    I used to do upper body one day lower the next.
    Thanks for any feedback

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    30 lbs lost so far is awesome!! So, are you saying you've hit a plateau after your trainer changed your w/out schedule??

    Can you post a typical day of your diet.....
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    Quote Originally Posted by supergirly9
    I've been working out for the last few months after finally recovering from broken foot and ankle.

    I've lost about 30 pounds, I'm 5'5 132.

    My trainer changed my cardio to the end of my workouts and has me doing split workouts. Now she wants me to do cardio for an hour when I wake up eat and then the gym.

    I've plateaued not as worry about the scale and just toning and tightening.

    I follow the body for life for my eating.

    Any suggestions or recommendations on what else I can do or workout preference order?

    I used to do upper body one day lower the next.
    Thanks for any feedback
    How long have you been on this new routine?
    •   
       

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    Normal day:
    Yogurt/cottage cheese
    Protein bar after gym
    Egg white w veggie and oatmeal
    Protein shake or bar
    Chicken or fish w green veggies
    Maybe one more protein shake before bed if I'm having cravings.

    The problem I feel like I'm forcing myself to eat I'm not hungry.

    With the split workout I feel like I'm not getting the same intensity as when I was switching upper and lower every other day
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    Quote Originally Posted by supergirly9
    Normal day:
    Yogurt/cottage cheese
    Protein bar after gym
    Egg white w veggie and oatmeal
    Protein shake or bar
    Chicken or fish w green veggies
    Maybe one more protein shake before bed if I'm having cravings.

    The problem I feel like I'm forcing myself to eat I'm not hungry.

    With the split workout I feel like I'm not getting the same intensity as when I was switching upper and lower every other day
    What are the measurements for these foods? It's good that you're eating clean, but it won't make a difference if you're eating too much if it (from a body composition stand point)
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    Yogurt and cottage cheese are the small portioned sizes 2% cottage cheese and plain vanilla diabetic yogurt

    Chicken and fish are abt 5 oz usually can't finish it

    Egg whites I bake in cupcake cups w veggies I have 2 of those and the pre portioned oatmeal little packets plain

    Protein shakes are the premade 100 calories

    Or one scoop isopure w 8 oz almond milk unsweetened

    Protein bars are wafers under 200 calories
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    Quote Originally Posted by Miss Q
    30 lbs lost so far is awesome!! So, are you saying you've hit a plateau after your trainer changed your w/out schedule??

    Can you post a typical day of your diet.....
    Right on she did a great job losing.
    Q, get her on to more success.
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    Quote Originally Posted by AaronJP1 View Post
    Right on she did a great job losing.
    Q, get her on to more success.
    Ha Ha...I'll try!!


    Quote Originally Posted by supergirly9 View Post
    Yogurt and cottage cheese are the small portioned sizes 2% cottage cheese and plain vanilla diabetic yogurt

    Chicken and fish are abt 5 oz usually can't finish it

    Egg whites I bake in cupcake cups w veggies I have 2 of those and the pre portioned oatmeal little packets plain

    Protein shakes are the premade 100 calories

    Or one scoop isopure w 8 oz almond milk unsweetened

    Protein bars are wafers under 200 calories
    Honestly....it doesn't look like your eating enough complex carbs. You mentioned toning and tightening so you might need to fill out some after losing all that weight. I also wonder what your w/outs look like??? You might need to lift heavier and faster to tone quicker. The more lifting you get in the better off you are w/ what your goals are at the moment. How many times a week do you lift?? How hard are your workout's??
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    Quote Originally Posted by Miss Q

    Ha Ha...I'll try!!

    Honestly....it doesn't look like your eating enough complex carbs. You mentioned toning and tightening so you might need to fill out some after losing all that weight. I also wonder what your w/outs look like??? You might need to lift heavier and faster to tone quicker. The more lifting you get in the better off you are w/ what your goals are at the moment. How many times a week do you lift?? How hard are your workout's??
    I agree miss q. Carbs are a good source if energy.
    I think changing it up is always key. Sometimes do full body twice a week. I've done that with super sets and sprints in between. Talk about a killer work out. I've done heavy and light weight. I split my runs. Do intervals and lift in between. See what kicks your butt again. And don't be afraid to try new workouts.
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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    Quote Originally Posted by sawa3 View Post
    I agree miss q. Carbs are a good source if energy.
    I think changing it up is always key. Sometimes do full body twice a week. I've done that with super sets and sprints in between. Talk about a killer work out. I've done heavy and light weight. I split my runs. Do intervals and lift in between. See what kicks your butt again. And don't be afraid to try new workouts.

    Agree with sawa on this one! Changing w/out's will usually do the trick, especially high intensity one's!! Intervals in between lifting is the way to go and almost guarantee's that you will see changes in your body quicker. Have recently been incorporating high impact step-up's in between lifts and it's kicking my ass!

    Sawa- do you have a log on here that lists your w/out's?? Would love to see what you do more in depth....
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    Quote Originally Posted by Miss Q

    Agree with sawa on this one! Changing w/out's will usually do the trick, especially high intensity one's!! Intervals in between lifting is the way to go and almost guarantee's that you will see changes in your body quicker. Have recently been incorporating high impact step-up's in between lifts and it's kicking my ass!

    Sawa- do you have a log on here that lists your w/out's?? Would love to see what you do more in depth....
    Yeah it's a back to school log. I don't always put all details on work outs but I could. So search sawa3 and back to school log.
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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    I started doing splits
    Bi/back
    Legs/abs
    Tri/shoulders/chest
    Rest day
    Cardio/abs
    Then I start over again... I definitely feel stronger and lifting heavier now with the splits. When I do biceps I usually do sets to exhaustion as my trainer recommended.

    I know it's hard to isolate but I feel like my abs are the hardest to tighten.

    What kind of complex carbs do you recommend, I definitely want to do what I have to get my body toned and on point.

    Thanks for all the feedback!
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    Quote Originally Posted by supergirly9
    I started doing splits
    Bi/back
    Legs/abs
    Tri/shoulders/chest
    Rest day
    Cardio/abs
    Then I start over again... I definitely feel stronger and lifting heavier now with the splits. When I do biceps I usually do sets to exhaustion as my trainer recommended.

    I know it's hard to isolate but I feel like my abs are the hardest to tighten.

    RuitWhat kind of complex carbs do you recommend, I definitely want to do what I have to get my body toned and on point.

    Thanks for all the feedback!
    Your body will tone. If you see results in lifting its working Catherine fat will come off if diet it on point.
    Plenty of veggies. They are low calories. Fruits can work too.
    Oatmeal, whole grain bread, etc. I hope that helps.
    Sarah
    Starting weight- 4/06- 245 LBS after birth of 2nd child
    Now 151 22.9% BF
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    Thank you...actually had my body fat done at the 2 month mark and I'm down a total of 9%... I feeling really good
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    Quote Originally Posted by supergirly9
    Thank you...actually had my body fat done at the 2 month mark and I'm down a total of 9%... I feeling really good
    Keep it up!!! Those last pounds are the hardest. Just remember where you started
    Sarah
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    Now 151 22.9% BF
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    Quote Originally Posted by sawa3 View Post
    Yeah it's a back to school log. I don't always put all details on work outs but I could. So search sawa3 and back to school log.
    Thanks, will search for it!!
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    Quote Originally Posted by supergirly9 View Post
    I started doing splits
    Bi/back
    Legs/abs
    Tri/shoulders/chest
    Rest day
    Cardio/abs
    Then I start over again... I definitely feel stronger and lifting heavier now with the splits. When I do biceps I usually do sets to exhaustion as my trainer recommended.

    I know it's hard to isolate but I feel like my abs are the hardest to tighten.

    What kind of complex carbs do you recommend, I definitely want to do what I have to get my body toned and on point.

    Thanks for all the feedback!

    Set's to exhaustion are good. Why don't you try that for all body parts so your keeping your heart rate up longer. I work one body part each day, unless I decide to work bi's and tri's together and my w/out's normally last well over an hour. I don't rest much in between set's and I always perform drop set's, sometimes 2 drop set's per exercise.

    Sounds like you are doing just fine...
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    I'll try that...I've also been trying to do the last set heavy sometimes can't get a complete set but trying to lift heavier feels better
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    I've also read that you may think your stalling out as changes slow down in the mirror, but really what's happening is leaning less visible/obvious areas that hold fat
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    I always prefer cardio exercises because these are best exercises for fitness. I have reduced lot of weight with regular cardio so i suggest everyone to do cardio exercises.
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    I really don't see the point of doing a typical fitness magazine body part split with your goals and level of experience.

    First off, the proportion of volume to muscle mass is off. 48-50% of your muscle mass resides in the hips and lower limbs, and yet the typical split dedicates only 25% of work to the lower body. Second, unless your goal is to build massive biceps, there is no reason to do more than a few sets of direct bicep work per week, especially not at the cost of training the larger muscles of the legs and back. It is these large muscles of the lower body that require the most energy and will when worked more frequently increase your metabolic rate and allow you to improve body composition quicker.

    I recently spent some time searching the internet for what might be the ideal (non-competitive) feminine figure, and wrote an intermediate-advanced based program to achieve those results. Check it out, and if you have questions, I would be happy to answer: http://jasoncholewa.com/2012/12/17/o...nce-for-women/
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    supergirly9- any updates??
  

  
 

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