Question For a Personal Trainer?

[poedua]

Is there any sort of "order" in which body parts a woman is likely to lose fat? I'm losing weight practically everywhere except in my arms, which is where I'd really like to lose it.

For what it's worth, there tends to be a pattern of where fat gets stored first and where it gets stored last for women.

Again, this is not a hard & fast rule, but what generally happens " on average " is that women put on fat in this order............

Back of thigh ( first ) - side of thigh - hips - stomach - upper chest - upper arms ( last ).

The problem is that, you typically lose fat in reverse order as to how to first put it on.

[angekfire]

Sounds like you have some issues to work around. Knee dislocations are extremely serious (as you sure noticed), so loading your knees before your physio clears you is not advised. This pretty much eliminates all types of squatting and lunging movements. For lower body work try the following three exercises:
1) Romanian Deadlifts. Keep your back straight, head up, knees bend to about 30-40 degrees max. You don't need to go quite as low as the guy in the vid if your ham flexibility isn't great. Hold the 25 lb. dumbells in your hands instead of the bar
http://www.youtube.com/watch?v=PnBREGM7pE0

2) 1-leg Hip raises. The girl in the vid does both legs on the floor, which is pretty easy, but might be a starting position if you haven't done serious exercise in a while. Put one leg in the air straight out and lift only the other hip if you want a challenge.
http://www.youtube.com/watch?v=1hkXkAIRcQQ

3)Dumbell swings. Listen to the dude in the vid, he does a great job explaining how to do the exercise. This is a great full-body, max-your-heartrate exercise
http://www.youtube.com/watch?v=pcKsqMW62Ss

Go through the three exercises in the quickest succession possible, for 3 or 4 circuits and you'll get an awesome muscle and cardio workout at the same time.

Thanks for the exercises. I can't check out the videos at work, but I will check them out later and give them a try. Physio has had me working on my inner quads & doing some calf raises to get my strength there back up to speed with my good leg. Other than that, the exercises are aimed at restoring balance (which I've been doing really well at) and flexion (Which I've been doing really poorly at).

And interesting about the foods with estrogen. I wasn't aware about the carrots, apples or green beans, those are things I tend to eat often enough.

[MadCow]

My god! I am weak, haha!

Therion, I tried out the routine you posted last night and it was a killer. It felt like I was back in January starting to work out again.

The Bulgarian Squats made my legs feel like they were on fire. I had to stop at 2 sets after performing them with half the weight I would with the dumb bell squats.

Unfortunately, the gym was too packed for me to find a suitable area to do the glut-ham raises without risking bashing my head on the way down. I was able to do 1 set; however, the area I stabilized my feet was not very stable and I didn't feel like I received much benefit because of it. On my second set, I found a squat machine where I could plant my feet; however, I cramped my left calf after 4 reps. It must have been because I planted my feet in an awkward way (full extension with bottom of feet wedged under a gap in the machine). Once I find a proper area where I can use the proper form, I'm sure this will also burn up my hamstrings.

The 1-arm Rows were a killer. I was no where near the 175lbs done in the video you linked, but the workout killed my biceps more than my back. I think I didn't position my body correctly, or my back is able to withstand weight more than my biceps.

The Dumb bell Flys were a nice alternative. The explosive push-ups, however, were insane (as I said previously). The first set I was able to do only 8 reps after the flys; however, I couldn't pass 4 reps in the other 2 sets (very bad). My chest felt extremely tight after the 3 sets + supersets.

I plan to continue with this routine for the next couple of months. I'll be back to request for another change up soon!

Thank you again!

[Therion]

I'm cool with the wait -- I'm doing the slow & steady approach, and it's working everyone else, so I hoped that there was a secret weapon that I was missing.

The slow and steady way is the best way to do it. Much easier to keep the weight off than if you tried a crash diet, or went too low-carb or low-fat. I would definitely try some zinc supplementation.

MadCow, if your calves cramped on glute-ham raises, keep your feet flexed instead of flat while anchored. I agree that finding a space to do it can be a problem. I often do these on a lat pulldown machine, facing the wrong way, with my feet anchored under the knee pads. I put a bench in an elevated position in front of me to help me push back up. Looks like this guy has the same idea: http://www.youtube.com/watch?v=-vDLLj-TMWE

If your biceps hurt more than your back during 1-arm rows, you're probably pulling the weight too close towards your head. The weight should be brushing your leg, not your ribs. Glad you like the push-ups! I would alternate the fly-pushup super-sets with basic chest presses once in a while to keep things fresh.

Angekfire, don't worry too much about the foods you listed. Their estrogenic effect is pretty minimal for most people. Soy is the real problem in people who eat a lot of it.
The exercises I gave you are hamstring dominant, which should help with your knee issue. The important thing to remember for any lower-body exercises is to push your heels into the ground, not the toes. This activates the hams, pulling your kneecap back into the trochlear groove. Also, run those exercises past your physio to make sure it fits with your program.

[angekfire]

I wasn't really worried about the foods, I just found it interesting.

I'll won't have time to check it out before Physio tonight, so I'll run it by her Monday.

[MadCow]

I've been going a little overboard with having a surplus on calories to put on a few pounds to gain muscle and gained 10 lbs (unsure how much was muscle/fat). I do notice more muscle mass in areas, mainly my chest, but I am still getting any clear defined "cut."

My wife suggested I try doing more cardio on the elliptical machine instead of the treadmill. I've taken her recommendation and noticed the machine indicates it also works out the chest as well.

So my questions are the following: Which form of cardio is more effective for fat burn? Which form of cardio is more effective for increasing stamina? As a personal trainer, would you recommend using an elliptical machine or a treadmill?

[littleriddick]

I've been going a little overboard with having a surplus on calories to put on a few pounds to gain muscle and gained 10 lbs (unsure how much was muscle/fat). I do notice more muscle mass in areas, mainly my chest, but I am still getting any clear defined "cut."

My wife suggested I try doing more cardio on the elliptical machine instead of the treadmill. I've taken her recommendation and noticed the machine indicates it also works out the chest as well.

So my questions are the following: Which form of cardio is more effective for fat burn? Which form of cardio is more effective for increasing stamina? As a personal trainer, would you recommend using an elliptical machine or a treadmill?

I would recommend the elliptical as it provides about the same calories burned as the treadmill. Treadmill/running/jogging is high impact and quite prone to injury to your hips and knees over time. The elliptical which burns about the same calories is low impact and therefore much safer in the long run.

I would also recommend changing it up between the treadmill, elliptical and bike (if you are in a gym) as this will confuse your muscles/body as well as kill boredom of doing cardio in the 1st place.. Another good method for cardio is to do an exercise that you really enjoy (therefore, you will always look forward to doing it - e.g. - I know that running/elliptical will burn the most calories, but I don't enjoy it - so I rollerblade whenever it's nice outside and therefore burn more calories because I go often though out the week - weather permitting of course)...And during the winter, I would change between the 3 exercises(treadmill/elliptical/bike) to kill boredom. If you have access to a pool, use it - if you can swim....


I wrote an article on this subject a couple of months ago, along with a few other tips on cardio.


Take a peak if you have time.... Treadmill vs. Bike vs. Elliptical


.

[MadCow]

Thank you very much for your input, littleriddick! I have access to all 3 with my gym membership, so I'll definitely change it up with the cardio, the way I do with my other workout routines.

This next follow up is regarding the elliptical having less impact on one's joints:

A few weeks ago, I was playing soccer with my nephews and I must have either hyper extended or sprained my left knee. That night it was sore on the sides of the knee, but there was no swelling. The day after, the soreness was almost gone and I was able to walk without discomfort.

A few days later, I tried the elliptical and was fine for the first 10 minutes. After 10 minutes, on the downward motion of the rotation where my left leg is at almost full extension, the pain/soreness feeling would spike. This happened at even the lowest possible resistance and incline settings. It gets to the point where it's so uncomfortable and I have to stop (after approximately 5 minutes). My knee would have the same soreness feeling (although not as severe) for the next hour, at which point I would be fine again.

The next time I visited the gym (approximately 3 days later), I used the treadmill to power walk at low speeds, and my knee pain was never aggravated.

The following visit to the gym I tried the elliptical again, and I was met with the same pain as before.

I have yet to see a doctor due to my crazy work schedule, and the fact that I keep thinking the injury has resolved. I'm trying to find time to see one soon. I'm sure I'll try the elliptical again before that and see if the pain will return.

Any thoughts on this? If the elliptical is less impact like everyone claims, then why has this happened? Maybe only a doctor can answer these questions, but I thought I'd throw it out there just in case someone here might know.

[littleriddick]

Thank you very much for your input, littleriddick! I have access to all 3 with my gym membership, so I'll definitely change it up with the cardio, the way I do with my other workout routines.

This next follow up is regarding the elliptical having less impact on one's joints:

A few weeks ago, I was playing soccer with my nephews and I must have either hyper extended or sprained my left knee. That night it was sore on the sides of the knee, but there was no swelling. The day after, the soreness was almost gone and I was able to walk without discomfort.

A few days later, I tried the elliptical and was fine for the first 10 minutes. After 10 minutes, on the downward motion of the rotation where my left leg is at almost full extension, the pain/soreness feeling would spike. This happened at even the lowest possible resistance and incline settings. It gets to the point where it's so uncomfortable and I have to stop (after approximately 5 minutes). My knee would have the same soreness feeling (although not as severe) for the next hour, at which point I would be fine again.

The next time I visited the gym (approximately 3 days later), I used the treadmill to power walk at low speeds, and my knee pain was never aggravated.

The following visit to the gym I tried the elliptical again, and I was met with the same pain as before.

I have yet to see a doctor due to my crazy work schedule, and the fact that I keep thinking the injury has resolved. I'm trying to find time to see one soon. I'm sure I'll try the elliptical again before that and see if the pain will return.

Any thoughts on this? If the elliptical is less impact like everyone claims, then why has this happened? Maybe only a doctor can answer these questions, but I thought I'd throw it out there just in case someone here might know.

Ya....go to a doctor to check that out....Another good idea is to place the treadmill on an incline (I set it to 9 - if that means anything) and the speed to 3.5...I tend to get just a few calorie points less than jogging at a regular rate. Better on your joints and body and just as effective....

Please keep in mind to stretch for at least 5 min before hopping on any machine or before starting any workout....I can't stress this enough....I've made this mistake months ago and paid for it - twice....Don't make the same mistake - it could cost you....as it probably already did....

good luck

[Rocklobster]

Haven't been on RFD for a while! Does anybody still have any questions?

[poedua]

Haven't been on RFD for a while! Does anybody still have any questions?

No kidding ...it's good to have you back !

[DealBoys]

I'm about 5'9 and 145lbs. I'm trying to bulk up, but I'm wondering what is the best way to optimize my muscle gain. How many sets + repetitions should I be trying to achieve? And how many exercises for each muscle group? (ex. 3 exercises for triceps, 3 sets, 10 reps?)

[poedua]

I'm about 5'9 and 145lbs. I'm trying to bulk up, but I'm wondering what is the best way to optimize my muscle gain. How many sets + repetitions should I be trying to achieve? And how many exercises for each muscle group? (ex. 3 exercises for triceps, 3 sets, 10 reps?)

You want to pack on muscle as efficiently and effectively as possible as you can, so you should design a program around maximizing hypertrophy. Hypertrophy is focused on building muscle mass and getting big - and less concerned about muscular power and strength. The key to hypertrophy is to fatigue the muscle, so compared to other training goals, the volume is higher - more sets and reps - with a relatively moderate weight.

Here are some general ' hypertrophy ' guidelines you may want to keep in mind and consider.

REPS:

The most often cited rep ranges you see associated for hypertrophy is ' 6 - 12 ', ' 8 - 12 ' reps etc. - which is in contrast to the rep ranges you see often associated with training primarily focused on either power and strength of anywhere from 1 - 6 reps. I'd probably not go below 8 reps if it were me. My recommendation would be to do reps in the higher end of the range, so I'd do exercises in the 10 - 12 rep range as often as possible if you can.

The tempo when doing reps in a hypertrophy phase is usually moderate as well. I'd recommend a ' 1-1-3 ' tempo. That means, 1 second to lift the weight, 1 second to pause, and 3 seconds to lower the weight.

SETS

Again, most often cited range is anywhere around 3 - 6 sets. When our players are doing their 6 weeks hypertrophy phases of training, we have them focus primarily on 3 - 4 sets. That said, a couple of IFFB fitness model pros I know tend to go more toward the higher end of that range, or 5 - 6 sets when hypertrophy training . I'd recommend somewhere around 4 sets +/- if you can

REST

This is the rest between sets. Again, the most often cited rest ranges associated with hypertrophy training is to keep them to a minimum at somewhere around 30 seconds - 90 seconds rest. This is in contrast to pure strength training, where the most common suggestion is to rest for around 3 minutes between sets. My recommendation would be to generally rest around 1 minute ( or slightly less at times ) between sets as much as you can

ROUTINE

As I've said many times before on this forum, I'm a big fan of doing full body workouts, of about 1 hour in duration, focusing primarily on compound exercises, 3 days a week on non-consecutive days (i.e Mon, Wed, Fri ). This is a great routine for anyone IMO - especially beginners.

That said, another option is a ' 4 day split ' routine. The 4 days usually mean Mon, Tues, Wed, Thurs but it could also be Mon, Tues, Thurs, Fri ( my preference and recommendation when it comes to a ' 4 day split ' routine btw ) or some variations of that.

You could do a ' upper body' and ' lower body ' split over 4 days where you do for example.......

MON - upper body
TUES - lower body
WED - upper body
THURS - lower body

OR...

MON - upper body
TUES - lower body
WED-----REST-----
THURS - upper body
FRI - lower body

You could also a ' 4 day split ' routine where you focus primarily on 2 muscle groups per workout. For example...

MON - Hamstrings / Quadriceps
TUES - Back /Chest /Abs
WED - Shoulders / Traps
THURS - Triceps / Biceps / Abs

You could also a ' 4 day split ' routine where you focus on 3 muscle groups per workout doing the same routine (or variations of it ) for say Legs, Back, Biceps on Mondays and Thursdays and you focus on another 3 different muscle groups per workout doing the same routine (or variations of it ) for say Chest, Shoulders, Triceps on Tuesdays and Fridays. And, though it isn't a necessity, you can throw in some core ( ab ) work at the end of any of the workouts if you feel like it

So...

MON - Legs, Back, Biceps
TUE - Chest, Shoulders, Triceps
WED --------REST-------
THUR - Legs, Back, Biceps
FRI - Chest, Shoulders, Triceps

Now, if you're a beginner to training, all of the above should be done secondarily to a gradual and proper introduction and adaption to weight training. And of course, just as important, you have to ensure your diet / nutritional habits are consistent with your weight training goals as well.

[nsd]

Just getting into workouts lately and I'm having trouble achieving proper back form for stuff like good mornings or basically anything that requires you to bend over while keeping your back straight. Any tips on how I can improve? Once I reach an angle of about 45 from vertical my lower back starts to round.

[valinrace]

they say that P90x is effective, is it?