Question
Whether you are trying to lose weight before your surgery or just lose weight before the summer gets here.
Always remember it is a Lifestyle Change.
Remember
1. 80% of your fat loss comes from your nutrition
2. You don't have to hours and hours of cardio to lose weight
3. As a Female you can and should lift heavy weights in combintation w/ light weight Routine.....and no you will not get big like a man. We don't have enough Testosterone in our bodies to bulk up.
4. Incorporate High Intensity Interval Training 2 times a week. (Sprints with rest period)
5. Eat the right amount carbs, fat, and Here is an example My Nutritional Plan:
Meal One: 5 egg whites Scrambled with 1 whole egg w/ Green Pepper and Oninons, 1/4 cup measuered Dried Oatmeal w/ Splenda & Green Tea
Meal Two: 1 can of Tuna w/ 2 cups of broccoli and 1/4 cup of brown Rice
Meal Three: (post workout) 2 scoops of Protein Shake w/ one Rice Cake ......(very important to have carbs after your weight training session)
Since I'm done with working out my next three meals are protien and fat
Meal Four: 1 cup of FF Cottage Cheese w/ 10 Almonds
Meal Five: Grilled Chicken Cooked in EVOO and green veggies and 2 mmh/product/anti_aging_supplements/fatty_acids/fish/index.vm?procid=15&catid=818&subcatid=820" target=_blank>fish oils
Meal Six: 1 1/2 Scoop of Protien Shake and 1 tablespoon of Flaxseed oil
Never have Fat and Carbs in the same meal
it should be P/F or P/C
My workouts as follows
Sunday: High Intensity Interval Traning outside I go to the tracks warmup around the track for 5mins and then I sprint the straightways and walk the curves I do 3 rounds like that so its 6 sprints.....and then cool down for 5mins
Monday: 45mins Cardio in the AM before my Meals (evening) weight training....
Upper body Heavy Horizontal Light Vertical
Tuesday No Cardio Lower body Hamstrings Dominate and Light Quads, Calves and abs
Wednesday: Morning Intervals with 30 mins of Steady State Cardio ......and Suana and stretching
Thursday: Upper body Heavy Vertical and Light Horizontal and 30mins cardio after weight training
Friday: Active Rest Day..... Enjoy a walk in the park or in my subdivison....and listen to music for peace of mind and me time
Saturday: AM Cardio 45mins. and then Evening Weight training
Lower body Quads Dominate and Light Hamstrings, Calves and abs and stretching
Im not going to lie it can get hard......but you have to put yourself first and take care of you....
Here is the detail on my workouts:
Monday
Upper Day 1
Heavy Horizontal Push/Pull
Light Vertical Push/Pull
Tuesday
Quad Dom Lower Body
Heavy Quad
Light Hams
Calves/Abs
Thursday
Upper Day 2
Heavy Vertical Push/Pull
Light Horizontal Push/Pull
Saturday
Ham Dom Lower Body
Heavy Ham
Light Quad
Calves/Abs
Horizontal Push - think chest work
Horizontal Pull - think mid back work (rows, etc)
Vertical Push - think shoulder work (for the most part)
Vertical Pull - think lat work (pull ups, etc)
So back is split up into two different 'bodyparts' - lats and midback are treated separately.
You can ensure, assuming it's set up properly that volume is balanced across the planes of movement
I do a lot of free weight workout instead of using machines. Excepts when I'm working on my Back
The Lat Pull down and Seated Rows are great for your back.
Plus as you will see I don't do much isolated work on Biceps and Triceps b/c they get worked when I lift heavy weight and do compound exercise....such as Latpull down with a Reverse grip and you will feel that in your biceps...
I will post later about the exact exercises and I do when I come back tonight........
I hope this help
Incase anyone wants to know my qualifications:
I have a Degree in Nutrition
Currently DOing my Masters iN SPorts Health Science with a Concentration in Sports Health and Exercise Science
And Also Doing working on my http://www.PictureTrail.com/gid15259830
PW-andrea


Answer
Hi lilbooty, Thanks for the info. I try to follow the same plan your suggesting but it can be tricky esp. at work. I have a couple of questions if you don't mind. When you say heavy how heavy do you mean? I also like free weights but find it hard to go over 20 lbs per dumbell for legs, I like the smith machine for squats I usually lift about 75 lbs with the bar. I need a good routine to follow. I'm usually done in about a half hr. I read people are lifting for over an hr. I will do legs and abs one day, and split upper body 2 other days with 3 sets 2 or 3 moves per muscle group. What can I do to improve myself? I do a spinning class 3-4 x's a week for 45 min's or swap a run with intervals 1 x a week. I'm 44 yrs old and feel it is gettiing tougher to keep up. I appreciate any info. Thanks, Denise