He told me this

To achieve what I want to achieve

4  x nights weights, stretching, pushups, and resistance training

3 x nights treadmill (fast brisk walk at 7k's for 30-40 minutes) instead of running as running will burn LACTIC ACID, and lactic acid is the burning sensation we get from exercising too hard. This in turn will burn muscle and thats not what I want. I want to tone, and gain muscle. He said that your heartrate needs to be at a rate of approx 130 bpm to loose fat and weight. Thats some major exercising!

So..lol..I have been doing it wrong. Who knew.

So, no running on tready, just brisk walk to get heart rate up as this will tone and burn calories, no running as this will burn muscle and definition.

A good point. Thought I would share it with you

Angie XXXX

NEVER GIVE UP...DONT STOP....SUCCEED!

 
my little darling Girl!

this is my tattoo that I got !

me after losing 30.3 kilos and doing weights and treadmill

35    23.08.09          51.7         0

36    6.09.09           50.8         0.9  

38      27.09.09       50.2

Thank you for the info, I am on the treadmill nearly every day and wondered whether to walk or jog but am scared to injure myself so just walk very briskly.

Did you find the trainer worthwhile? I am thinking of having a session to see if what I am doing is correct as I really need to tone up

My weight loss journey and pics http://forum.tonyferguson.com/Topic524486-17-1.aspx

I know you are trying to build and tone muscle, so that regime is great for you. You only have to look at your pics to see what a great job you are doing.

But to lose weight, it is more beneficial to do more cardio, so lots of walking and 7 days a week for 45 mins with a 15 minute toning session would be perfect for someone trying to LOSE weight.

Thanks for sharing that with us MM...

___________________________________________________________

Ultimate Goal

	Date	Weight	Waist	**Hoping**
Start	30/08/09	70kg
Week 1	06/09/09	69kg		1kg loss
Week 2	17/09/09	67.9	77 cms	1.1kg loss
Week 3	24/09/09	67.7	76cm	200grams
Week 4	1/10/2009	66.6	76cms	1.1kgs
Week 5
Week 6
Week 7
Week 8

NEVER GIVE UP...DONT STOP....SUCCEED!

 
my little darling Girl!

this is my tattoo that I got !

me after losing 30.3 kilos and doing weights and treadmill

35    23.08.09          51.7         0

36    6.09.09           50.8         0.9  

38      27.09.09       50.2

you should not be doing resistance training/weights four times a week, youre meant to have a minimum of 24 hours inbetween weight/resistance training sessions.

and i dont agree with doing the same thing on the treddy day in and day out, its very important to do different work out i.e intervals, inclines and paced work...incidentaly how many runners do you know that dont have muscles or look toned?

And I should add that a minnimum of 30mins of cardio per day is reccomended, why would you cut cardio back to only three days a week? Cardio is not merely about losing weight ect but rather about keeping your heart healthy.

just my 2c from what Ive learnt and been told by numerous trainers now

Thanks for your input

Angie XXXX

NEVER GIVE UP...DONT STOP....SUCCEED!

 
my little darling Girl!

this is my tattoo that I got !

me after losing 30.3 kilos and doing weights and treadmill

35    23.08.09          51.7         0

36    6.09.09           50.8         0.9  

38      27.09.09       50.2

That is very true to a certain degree .. but to qualify that you should not train the same muscle group 2 days in a row you need to have a day between same muscle groups .. you can do weights every day but using different muscle groups .. for example: chest Monday, back Tuesday, shoulder Wednesday, legs Thursday etc but not same muscle groups each day .. that information comes from a most trainers because muscles need rest between workouts

BECKS

I think some ideas need to be clarified...

Firstly, though it is widely known as "lactic Acid" it is actually lactate. Lactate is a by product of the energy system we use when doing endurance activities. This lactate is good as the body combines it with oxygen to use it as a fuel source. The reason we feel the burn in our muscles is that positive hydrogen ions (another by product) hides in lactate. When there is not enough oxygen in the body to combine with the lactate, more lactate builds up therefore more hydrogen ions build up.. The hydrogen ions are what cause the burn...

If you are very exercising and you feel the burn, back off the intensity.. DONT STOP... Your body will learn to deal with the build up better, and in time it may take hours if ever to happen...

Secondly, if you want to lose weight interval training is the best... This brings up a whole discussion on time and what burns what...

Walking on a treadmill/cross trainer for 40 - 50mins will burn calories. The problem there is that stored carbs are not the calories you burn. Stored unused carbs are fat. This kind of exercise will not burn the fat. It will burn what you just ate.

To burn the fat you want your heartrate up to your training heart rate for about 20 - 30mins. The best way to achieve this is interval training.. If you have a treadmill or cross trainer try the sprint 8 program... If you are walking around your streets, try a jog between power poles or driveways, then walk.. keep adding in a jog... Or pick a place with lots of hills...

As for weights, you should have a minimum of 24hrs rest between training days, unless you are blitzing which is a body building technique that a general person shouldnt try... Aim for 3 times a week, 3 sets per exercise, 12+ reps for weight loss with 30sec rest between sets, 8 - 10 reps for toning/muscle gain with 45sec - 1min rest...

To calculate your training heart rate:

220 - age = max heart rate

max heart rate X 80% = highest level

max heart rate X 60% = lowest level

You should have your heart rate between the two...

Hope this helps..

Bec  

Start weight 95.4kg  21.09.09            Goal weight - 75kg