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JenniferC 05-01-2010 05:58 PM

Intro
 
Hi! I'm a 46 yr old female. I used to visit and be active on these forums about 4-5 yrs ago but have since gotten out of shape and am working to get back to a fit and healthy lifestyle. I need to lose about 50 lbs (yikes!) I'm doing a full-body workout 3x a week. Not very successful at getting cardio in though. I know I need to work on that. AND I'm trying to find some sort of eating plan that I can stick with to lose weight. Seems like I have the metabolism of a slug and it comes off so slowly that I get discouraged and fall off the wagon.

I have worked up 7 different full-body routines that I rotate through to keep things different. Some workouts are built around harder combination exercises that really get my heart rate up and some are of the more classic exercises. I lift as heavy as I can for approx 12 reps x 3 sets for most exercises. I also do two exercises at at time as a circuit - so if I do a bench press, I may do a lat pull down then back to the bench, etc. then on to the next two exercises, etc. Please look through my workouts and feel free to make comments and suggestions, I welcome them!

http://dl.dropbox.com/u/1437118/Full...-workout-1.pdf

http://dl.dropbox.com/u/1437118/Full...-workout-2.pdf

http://dl.dropbox.com/u/1437118/Full...-workout-3.pdf

http://dl.dropbox.com/u/1437118/Full...-workout-4.pdf

http://dl.dropbox.com/u/1437118/Full...-workout-5.pdf

http://dl.dropbox.com/u/1437118/Full...-workout-6.pdf

http://dl.dropbox.com/u/1437118/Full...-workout-7.pdf

JenniferC 05-01-2010 06:56 PM

Oh, I failed to mention...I workout in my basement gym - not a health club/gym. I have a full set of DBs up to 30 lbs, resistance and pilates bands (the heavy ones), plate mates micro loading weight magnets, and a smith machine combo cable system. I can pretty much do all the stuff here that I did when I went to the health club fitness center.

I currently do my bicep curls with 20 lb dbs and I do my db bench press with 30 lb dbs. So, I'm not talking about 5lb pink dbs they show in most girl-oriented workouts. I do not want to get too bulky - just very lean and athletic looking.

HardCory 05-01-2010 08:57 PM

Welcome back to ABC and good luck.

JenniferC 05-03-2010 06:08 PM

thank you.

Commander 05-03-2010 06:22 PM

Alternating exercises like you do (i.e. the chest back superset) is great for workout density and fat loss.

Suggestions:
1) Alternate muscle group order rather than always doing chest first, then back, etc.
2) Try some lower rep days as well

Remember, women don't have the hormones/genetics to get bulky. Hitting it hard in the gym will help you achieve the physique you want, women who are bulky are most likely on steroids, so don't stress. Lift big.

Welcome back to ABC!

JenniferC 05-03-2010 06:42 PM

Thank you Commander. I will try the lower rep days and shaking up the exercise order. I like lifting heavy but have been afraid of getting too bulky. Since I'm carrying these extra lbs, it is easy to make my arms look too big (not necessarily muscly though as the muscle is hidden beneath the fat!) I need to get cut and show how strong I actually am under there!! I used to do different workout splits - upper and lower body alternating - but have really seen much greater and faster strength gains since I started doing full body workouts and rotating through different routines. I guess b/c my muscles aren't fatigued by the extra sets. Anyway - thanks for the advice!

klosey 05-04-2010 08:39 AM

Welcome To ABC :)

Feel free to explore the board and ask any questions you have, every member on the board is always happy to help.

Below is a few links to pages/articles to help you on your way

Bodybuilding For The Beginner!

Article Topic Index

Diet Programs

Workouts & Guides


:D


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