michellekdo Posted April 9, 2007 Share Posted April 9, 2007 I guess it's time to try this too. My current weight is 140.5lbs my height is 5.4. I think I should loos around 12lbs for now. 04.09.2007511 stairs30 min runningStrength training Link to comment Share on other sites More sharing options...
michellekdo Posted April 10, 2007 Author Share Posted April 10, 2007 04.09.2007511 stairs30 min runningStrength trainingBreakfast A few grapesA few blueberries1 orange2 pieces of bread with cream cheese1 salad with almond dressing2 portion past with fake meat Link to comment Share on other sites More sharing options...
veganmomma Posted April 10, 2007 Share Posted April 10, 2007 Michelle, what does your strength training routine look like? Link to comment Share on other sites More sharing options...
michellekdo Posted April 10, 2007 Author Share Posted April 10, 2007 I use http://www.getanedge.com which so fare is not bad since I am not really used to working out with weights at home. Any suggestions on what I could improve woudl be great.yesterday I did: Lying Cross Body Extension:Set 1: 5 reps | Set 2: 5 reps Dumbbell One Arm Row - elbow close: Set 1: 15 reps @ 10.0 lbs | Set 2: 10 reps @ 10.0 lbs Dumbbell Lateral Raise: Set 1: 15 reps @ 5.0 lbs | Set 2: 10 reps @ 5.0 lbs Dumbbell Rear Lateral Raise: Set 1: 15 reps @ 4.0 lbs | Set 2: 10 reps @ 4.0 lbs Dumbbell Concentration Curl: Set 1: 15 reps @ 5.0 lbs | Set 2: 10 reps @ 5.0 lbs Dumbbell One Arm Triceps Kickbacks: Set 1: 15 reps @ 4.0 lbs | Set 2: 10 reps @ 4.0 lbs Elevated Toe Touches: Set 1: 20 reps | Set 2: 15 reps Alternate Heel Touches: Set 1: 17 reps | Set 2: 17 reps Link to comment Share on other sites More sharing options...
michellekdo Posted April 10, 2007 Author Share Posted April 10, 2007 04.10.2007511 stairs33 min running in the mountains1 orangeA few grapes1 piece of bread with cream cheese1 portion of vegetables and riceBlueberries1 pear1 portion of vegetables and riceApple with peanut butter Link to comment Share on other sites More sharing options...
veganmomma Posted April 10, 2007 Share Posted April 10, 2007 Any suggestions on what I could improve woudl be great.I am not a big fan of isolation exercises i.e. lateral raises, concetration curls, kickbacks. I would suggest doing compound exercises. Dumbbell (DB) Floor Press or Push-ups (Chest/Triceps)Bench Dip (Triceps. you can use a chair or a sofa)DB Shoulder Press (Shoulders/Triceps)DB Rear Delt Row (Rear Shoulder)DB Overhead Squat (Posterior chain/back/legs to a lesser extent)Thruster (Squat with a shoulder press)http://www.crossfit.com/cf-info/excercise.htmlStep up and Press (legs and shoulders)http://kettlebellinc.com/exercises/index.phpDB Hammer Curl and Shoulder Presshttp://www.exrx.net/Lists/Directory.html Exerciseshttp://www.crossfit.com/cf-info/excercise.htmlhttp://www.exrx.net/Lists/Directory.html Lying Cross Body Extension What exercises is this and what muscle group does it work? The link you posted requires me to register. Link to comment Share on other sites More sharing options...
veganmomma Posted April 10, 2007 Share Posted April 10, 2007 Sample RoutineDumbbell (DB) Floor Press or Push-ups (chest/triceps)DB Row (upperback/bicep)DB Thrusters (shoulder/legs)Hammer Curl (biceps/forearm)Any lower back exercise Ab exercise Link to comment Share on other sites More sharing options...
michellekdo Posted April 11, 2007 Author Share Posted April 11, 2007 thanks for your help. I will have to do some searching online to find a description on how to do the workout you suggested since I have no idea how to do them Link to comment Share on other sites More sharing options...
michellekdo Posted April 11, 2007 Author Share Posted April 11, 2007 Lying Cross Body Extension: Face down on mat, arms ; les straight palms down forehead on floor. Raise head, right arm ; left leg together up ; out, pause, then slowly lower. Alternate sides reaching out ; up, moving slowly.. I'm pretty new to working out with free weights so I really appreciate any help and suggestions on how to improve Link to comment Share on other sites More sharing options...
veganmomma Posted April 11, 2007 Share Posted April 11, 2007 thanks for your help. I will have to do some searching online to find a description on how to do the workout you suggested since I have no idea how to do them Sorry, I didn't know you were a beginner. If you have any specific questions PM me or post them on your journal. Sample RoutineDB Floor Press is a DB Bench Press but this exercise is done lying on the floor on your back instead of a bench. http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html DB Row (upperback/bicep)http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html DB Thrusters (shoulder/legs) Scroll down to the middle of the page.http://www.crossfit.com/cf-info/excercise.html Hammer Curl (biceps/forearm) http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html Bench Dips can be done without a barbell (BB) Platehttp://www.exrx.net/WeightExercises/Triceps/WtBenchDip.htmlDB Rear Delt Row (Rear Shoulder) http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow.htmlDB Shoulder Press (Shoulders/Triceps) I do them standing.http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.htmlDB Overhead SquatIn this clip the person is using a kettlebell instead of a DB. It doesn't matter which one you use.http://kettlebellinc.com/videos/index.php?vid_id=14 Link to comment Share on other sites More sharing options...
michellekdo Posted April 11, 2007 Author Share Posted April 11, 2007 great thanks.so I guess I won't have an excuse not to workout tonight when do you usually do your workout? when I run I usually do it in the morning before I eat breakfast since I read that I would burn more fat that way.should I do the same thing with strenghs training? Link to comment Share on other sites More sharing options...
michellekdo Posted April 11, 2007 Author Share Posted April 11, 2007 confused!!! I just read that I should not eat any fruit and vegtables after 7pm because they will turn into fat.I'm confused. I thought I should eat tons of fruit and vegtables and avoid carbs. what should I eat past 7pm? I read on vegan bodybuilding & fitness that after eating anything else than fruit and vegtables I shouldn't consume any more fruit. I tried to do that today but don't quiet understand why I shouldn't eat fruit later on. any kind of help would be great Link to comment Share on other sites More sharing options...
veganmomma Posted April 11, 2007 Share Posted April 11, 2007 when do you usually do your workout? when I run I usually do it in the morning before I eat breakfast since I read that I would burn more fat that way.should I do the same thing with strenghs training?I usually lift weights in the afternoon or evening because I am not a morning person. Do NOT lift weights on an empty stomach! You need to consume calories before you lift or you may not have enough energy to make it through a weightlifting session. As far as your question about fruits and vegatables I would suggest that you post your question on the Health and Nutrition Programs Forum viewforum.php?f=6 My last meal before bedtime is always dark leafy green vegetables and I am not fat. I don't know about fruit. Link to comment Share on other sites More sharing options...
michellekdo Posted April 11, 2007 Author Share Posted April 11, 2007 hi veganmomma,I just did the first 4 of the Sample Routine (I can feel the burn) .It seems to me that the rest are similar or the same as the once I did. Please let me know if I am wrong and just didn't see the difference.I really enjoyed the workout thanks again!! Link to comment Share on other sites More sharing options...
michellekdo Posted April 11, 2007 Author Share Posted April 11, 2007 should I do some sort of stretching before or after my workout? Link to comment Share on other sites More sharing options...
michellekdo Posted April 11, 2007 Author Share Posted April 11, 2007 04.11.20071 banana Baby carrots1 pear 1 slice watermelon1 slice of bread with almond spread1 portion of vegetables and rice (from yesterday)1 cucumber with oil and vinegarDb press 3kg 3x15Db bent over row 3kg 3x15Db thrusters 3kg 2x15 1x10DB hammer curl 3kg 2x15 1x10Db fly 3kg 3x15Db side bend 3kg 3x151 slice of bread with tomato past and spices am i eating to much? Link to comment Share on other sites More sharing options...
veganmomma Posted April 11, 2007 Share Posted April 11, 2007 hi veganmomma,I just did the first 4 of the Sample Routine (I can feel the burn) .It seems to me that the rest are similar or the same as the once I did. Please let me know if I am wrong and just didn't see the difference.I really enjoyed the workout thanks again!!Which exercises are similar to the ones you did before? should I do some sort of stretching before or after my workout?You should definately stretch after you lift weights. Some people stretch before they lift while others don't. I don't stretch before I lift weights, however I think it is a good idea to do a warm up before you lift. A light jog or jump rope and 2 warm-up sets with a weight that is lighter than you will use for your "working sets." Your warm-up should not be any longer than 10-15 minutes total. Link to comment Share on other sites More sharing options...
veganmomma Posted April 11, 2007 Share Posted April 11, 2007 04.11.20071 banana Baby carrots1 pear 1 slice watermelon1 slice of bread with almond spread1 portion of vegetables and rice (from yesterday)1 cucumber with oil and vinegarDb press 3kg 3x15Db bent over row 3kg 3x15Db thrusters 3kg 2x15 1x10DB hammer curl 3kg 2x15 1x10Db fly 3kg 3x15Db side bend 3kg 3x15 am i eating to much? Add up the calories and then I can answer your question.1 slice of bread with tomato past and spicesYour post-workout meal is not enough. How many grams of protein and carbs are in 1 slice of bread and tomato paste? I would suggest that you have a shake if you have a blender.TofuFruitSoy MilkOmega 3's (flax seed oil/seeds grinded)Ice CubesIf you don't have a blender mash all the ingredients up in a bowl with a potato masher minus the ice cubes. Link to comment Share on other sites More sharing options...
michellekdo Posted April 11, 2007 Author Share Posted April 11, 2007 it should be arround 1200 calories Link to comment Share on other sites More sharing options...
veganmomma Posted April 12, 2007 Share Posted April 12, 2007 Here are links to interactive tools that will help you determine how many calories you burn during your workout. http://www.calorieking.com/tools/exercise_calories.phphttp://www.calorieking.com/tools/weight_maintenance.phphttp://www.calorieking.com/tools/ I would suggest that you register with www.veganfitness.net it is a very active community. Link to comment Share on other sites More sharing options...
michellekdo Posted April 12, 2007 Author Share Posted April 12, 2007 can't I just eat nuts as preworkout meal? Link to comment Share on other sites More sharing options...
michellekdo Posted April 12, 2007 Author Share Posted April 12, 2007 does anybody know what the maximum is I should workout a week? Link to comment Share on other sites More sharing options...
michellekdo Posted April 12, 2007 Author Share Posted April 12, 2007 04.12.2007511 stairs1 pear1 banana1 small piece of coconutWatermelon6 handfuls of mixed nuts and raisonsBaby carrots and hummusA few strawberries2 slices of bread with tomato past and spices Link to comment Share on other sites More sharing options...
Flare Posted April 12, 2007 Share Posted April 12, 2007 You should definately stretch after you lift weights. Some people stretch before they lift while others don't. I just strech before exercises concerning my legs.I was ordered ( ) to do lots leg-exercises: DB Squats, DB Deadlifts, DB Lunges. So I started to strech always before doing such exercises, cause I had so many strains in the thights. For other exercises I do not. Link to comment Share on other sites More sharing options...
michellekdo Posted April 16, 2007 Author Share Posted April 16, 2007 I guess I really should get used to stretching, but it's just such a hassle. Link to comment Share on other sites More sharing options...
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