Strength Training/ Fat Burning

[Chef]

Hi all,

Nice site...!

I am doing a 12 week strength training program then I do a 12 week fat burning program.

This is from a fitness expert here in my area.

It is basically that you do your strength training with as much weight as you can do for 12 weeks then you really lighten up the weights and do 5 sets of twenty for each exercise.

Example: I do chest pull downs at about 200 lbs. I do set of 12 each. During fat burn I do 5 sets of 20 each with only 50 lbs.

This does change things up and I do lose weight.

Thanks

Jim

[JuliaL]

Sounds like a great plan, Jim! Good luck, and keep us posted on your results!

[Tiffany2288]

Suunds great, when are you starting? Or when did you start?

[Chef]

Originally Posted by JuliaL

Sounds like a great plan, Jim! Good luck, and keep us posted on your results!

I am just at week one of this this time. Thank and Happy thanksgiving.

[Chef]

Originally Posted by Tiffany2288

Suunds great, when are you starting? Or when did you start?

I am on year three of the "Way of Life" for me.

I heard of this from Marcie Frasier a local fitness trainer that is in the paper and on TV all the time.

So in year two I did this at a wellness center I was at and you know it worked. It also was helpful with making things exciting. I went to workout and I was able to really lighten up the weight and do lots of reps and sets this make the workout fun. I was able to see that there was a way to exercise and have fun all the time. I mean really happy.


So I joined Snap Fitness in Gansevoort, NY and did alot of great workouts and I just remembered this so I am at like week two of this program. I am doing the fat loss part I will be doing this until Feb 2009 then I kick in the strength training part. So I am excited by the fat loss part and I am looking forward to the Strength training part. I had maxed out some of the select a weight machines so when I get back to it lets see if I lost strength in the 12 weeks. I will keep you posted.

Happy T-Day

Jim

[Kensbev]

Jim, that does sound like a great program. I'll be very interested in hearing how it works out for you. If you see good results, that might be something for me to look into, too...

Why did you choose Chef for a moniker? I (obviously) am named Bev and married to a Ken, lol. Do you like to cook/bake? Or were you thinking Chef from South Park?

[Ricardolowcarbo]

Jim,

Please let me know how this works. I am going back to the Gym and I am currently formulating a lifting routine for myself. maybe we can form a sort of support thread.

So you are saying you go in twelve week cycles? You lift hard for 12 weeks, then you lighten up for 12 weeks. Is that correct?

[Chef]

Originally Posted by Kensbev

Jim, that does sound like a great program. I'll be very interested in hearing how it works out for you. If you see good results, that might be something for me to look into, too...

Why did you choose Chef for a moniker? I (obviously) am named Bev and married to a Ken, lol. Do you like to cook/bake? Or were you thinking Chef from South Park?

Hi KB,

Thanks for the reply and interest! I will let you know how it works out this time. I did the 12 week thing back over a year ago. It worked OK. I have been strength building after the 24 week period and now I am doing it the second time around. I think I will see greater results. The reason I am doing it again is to keep the weight loss going as my body wants to hold its weight right now. Each 10 lbs is a great achievment for me. I wanted to share with alll this because it is also fun. So you go workout doing the same lift then for a 12 weekperiod you play with light weight and do lots of reps. It is just fun to change things up and the body does respond.

I graduated from Cunlinary College in 1991 a A. O. S. culinary arts. I worked as a cook-chef-working chef- manager and so on for many years. I keep my lic. plate that says chef and I use the chef title for conversation. I have an office job and cook for fun and the love of it.

Have a great day

Jim

[Chef]

Originally Posted by Ricardolowcarbo

Jim,

Please let me know how this works. I am going back to the Gym and I am currently formulating a lifting routine for myself. maybe we can form a sort of support thread.

So you are saying you go in twelve week cycles? You lift hard for 12 weeks, then you lighten up for 12 weeks. Is that correct?

Hi R Lo,

Ok on the support lets use this and this will allow others to see it.

The big thing about the 12 week strength then 12 week fat burning is the change up is fun and lets the body do a weight loss. In my opinion.

You could start with the strength training part then go to fat burning. Or if you have been doing strength training already you can jump into the fat buring routine..

OK so start one NOW! it is the first week of December we can compare notes on this until March 2009 at that time we will switch to the other routine whatever that is until May 2009. So it is fun to think of and just go do it.

I am doing the Fat Burning:

I do all the plate loading exercises with 25lbs on each side instead of 100lbs on each side. So you can see the weight used for me:

Fat Burning= 50 lbs I do 100 reps 5 sets of 20 each
Strength Building 200 lbs I do two sets of 12 each

Dumb bells:
Fat Burning 15-20 lbs I do up to 100 reps
Strength Building 45-50 lbs I do two sets of 10-12

Selectaweight:
Pull down- Fat Burning-50 lbs Strength Training 180 lbs Same thing.

And so on

Good luck and let me know

Jim

[Ricardolowcarbo]

Jim,

I will do the strength training part now and let you know how this week goes.

[Chef]

Originally Posted by Ricardolowcarbo

Jim,

I will do the strength training part now and let you know how this week goes.

Great!

Weekly is what I was thinking. I am on the mayo clinic diet and am doing the EODD and putting it all together with my Low Glycemic Diet for my IRS. So alot of words that mean Yeah I lost three Lbs so far this week.

It is not easy for me to lose so I will hope for results due to extra motivation from you and others here. Thank to you also.

I am on the Fat Burning part so we are up and running until Feb 2009. Let the fun begin and the weight loss and muscle build begin. From it's already progressed state.



Jim

[Ricardolowcarbo]

Chef,

I got to the Gym last night. I am gearing up for the twelve weeks. I am starting to do the lifting Thursday a.m.

I want to keep it simple. The exercises I will do are:

Bench Press
Flys
Military Press
Lat pull downs
Curls

Any suggestions? let me know.

I may be forgetting one or two as I am still waking up.

I will also do cardio. I am not going to add in my legs yet.

Good luck and we're off!!!!!

[Ricardolowcarbo]

chef,

My wife went to Skidmore. You live in a nice town.

[BrianSCohen]

Originally Posted by Ricardolowcarbo

I will also do cardio. I am not going to add in my legs yet.

Good luck and we're off!!!!!

Definitely do the legs and don't forget back. The largest muscle groups in your body are there and the biggest benefit will come from working them. Drop the curls and start with some bodyweight squats and lunges. When you feel comfortable with those, start adding weight.

[Chef]

Originally Posted by Ricardolowcarbo

Chef,

I got to the Gym last night. I am gearing up for the twelve weeks. I am starting to do the lifting Thursday a.m.

I want to keep it simple. The exercises I will do are:

Bench Press
Flys
Military Press
Lat pull downs
Curls

Any suggestions? let me know.

I may be forgetting one or two as I am still waking up.

I will also do cardio. I am not going to add in my legs yet.

Good luck and we're off!!!!!

Yeah! Great! Just do your best. I like to add Squates to my workout. They are one of the most powerful exercises you use big muscles and that is going to help with fat burning. I am doing 100 reps at 50 lbs. When doing strength training I use 200-250 12 reps maybe two sets.


Great job!!!!

Jim

[Chef]

Originally Posted by Ricardolowcarbo

chef,

My wife went to Skidmore. You live in a nice town.

WOW I hope you have time for a story?

About Skidmore College:

About 22 years ago I was living in New Hampshire. My aunt came out to the family home for a visit.

I was at lose ends with my career path and she said you can come to Saratoga

I will finish this later

[Chef]

Originally Posted by Chef

WOW I hope you have time for a story?

About Skidmore College:

About 22 years ago I was living in New Hampshire. My aunt came out to the family home for a visit.

I was at lose ends with my career path and she said you can come to Saratoga

I will finish this later

So I packed up my big Ford wagon and headed for Saratoga. After going downtown I went to the College and met a beautiful woman in HR who took my application.

I got the job and started work. The woman the first woman I met in Saratoga is now my wife of many years. Yes I came three hours drive to meet my future wife. It is quite a love story.

My aunt was a retired second cook from the college. I worked my way up to 3rd cook then went back to culinary college in Schenectady and moved on to be a chef and so on. My wife still works in HR at the college. My step-son who is now 26 is a short order cook at the college.

If your wife has been out of there for a while she and you should see the new Foodservice kitchen it is a state of the art eating establishment. Check it out.

I love Saratoga. Small world it is. I also work in finance.

Jim

[Ricardolowcarbo]

Chef,

That is a great Story! I guess it was meant to be that you went out to Saratoga. The College is great. We are going out to my wife's 20th reunion next year.

[Chef]

Originally Posted by Ricardolowcarbo

Chef,

That is a great Story! I guess it was meant to be that you went out to Saratoga. The College is great. We are going out to my wife's 20th reunion next year.

Hi RC,

Great! you will love the campus. THere is so much building going on there. The plans were in motion before the financial slump happened so if you came up it will look like a very progressive area. You have to plan to eat in the cafe-spa-etc.

Well back to work before they kick us out for being too chaty.

I want to talk about diet. I have had great success with my new Mayo clinic diet that I found here. I had done this as a teenager and it worked but I lost the diet. I added the EODD that means I skip breakfast and lunch and don't eat until dinner on my cardio days. On my lifting days I eat the mayo clinic diet and I add celery with dressing for my snacks. I dropped three lbs on Monday then I dropped three lbs on Wednesday (yesterday) I was shocked..... I have been on a strict calorie reduced diet and an exercise program 7 days a week so for me to lose it remarkable.

That is the great news. I wanted to tell you about two things.

1. I read Health Mag and they had two items of interest to me and perhaps for you. People who eat yogart lost more weight then people that didn't. People who eat nuts lost more weight then people that didn't. So I eat light and fit yogart with walnuts and almonds (that I buy in the baking asile much cheaper than the other places in the store check it out) at night after dinner. The fruit is good for you nuts are good and I am losing weight.

2. Cold carbs. Unbeliveable but true. If you cook and cool pasta or potatoes it makes the carbs react in the body so the body burns fat rather than carbs. It did work. I mixed up mac salad pasta celery spice mayo then cool it in the fridge. I mixed up potato salad I used McCains O'Brian potatoes fried in olive oil a little oil then tossed with brocolli and peas and add a little mayo and spices. I was eating like a king for a week or two then my body realized that it was getting cold carbs and stopped the weight loss.

So please try yogart with nuts and cold carbs.

Enjoy

Jim

[Ricardolowcarbo]

Originally Posted by Chef

Hi RC,

Great! you will love the campus. THere is so much building going on there. The plans were in motion before the financial slump happened so if you came up it will look like a very progressive area. You have to plan to eat in the cafe-spa-etc.

Well back to work before they kick us out for being too chaty.

I want to talk about diet. I have had great success with my new Mayo clinic diet that I found here. I had done this as a teenager and it worked but I lost the diet. I added the EODD that means I skip breakfast and lunch and don't eat until dinner on my cardio days. On my lifting days I eat the mayo clinic diet and I add celery with dressing for my snacks. I dropped three lbs on Monday then I dropped three lbs on Wednesday (yesterday) I was shocked..... I have been on a strict calorie reduced diet and an exercise program 7 days a week so for me to lose it remarkable.

That is the great news. I wanted to tell you about two things.

1. I read Health Mag and they had two items of interest to me and perhaps for you. People who eat yogart lost more weight then people that didn't. People who eat nuts lost more weight then people that didn't. So I eat light and fit yogart with walnuts and almonds (that I buy in the baking asile much cheaper than the other places in the store check it out) at night after dinner. The fruit is good for you nuts are good and I am losing weight.

2. Cold carbs. Unbeliveable but true. If you cook and cool pasta or potatoes it makes the carbs react in the body so the body burns fat rather than carbs. It did work. I mixed up mac salad pasta celery spice mayo then cool it in the fridge. I mixed up potato salad I used McCains O'Brian potatoes fried in olive oil a little oil then tossed with brocolli and peas and add a little mayo and spices. I was eating like a king for a week or two then my body realized that it was getting cold carbs and stopped the weight loss.

So please try yogart with nuts and cold carbs.

Enjoy

Jim

That sounds great. I have recently added a 1/4 cup of nuts daily to my diet and am still losing. I have been meaning to add 1/2 cup of Fage yogurt. My wife loves the stuff. Wish me luck I am hitting the weights tonight.

Thanks for the info.

[Chef]

Originally Posted by Ricardolowcarbo

That sounds great. I have recently added a 1/4 cup of nuts daily to my diet and am still losing. I have been meaning to add 1/2 cup of Fage yogurt. My wife loves the stuff. Wish me luck I am hitting the weights tonight.

Thanks for the info.

Hi RC,

Enjoy the workout tonite I am on the weight lift part of my program:

M-Cardio
T -weights
W-Cardio
Th-weights
F-Cardio
SA- Long cardio with coffee break on the bike while I watch a movie/tv this makes it fun. I am doing a light cardio
SU- weights long with a core hour session

Cardio during fat buring bike at level 4
" " Strength Train bike at level 25

" " fat buning eliptical at level 10 elevation at level 5
" " Strength Training eliptical at level 20 elevation at level 10

" " fat buring treadmill speed three or four very little elevation
" " Strength Training treadmill speed 3.5-4.5 elevation to the max.

Basicallly when doing fat buring part of this program you don't try to build muscle. You just keep a steady pace. When doing the strength you continuously challenge the body trying to build muscle durin the entire time. Always be building and maxing yourself for the 12 week period. Don't worry you can lighten it up when you go for the fat burn. So fat burn is easy answer YES

Jim

[Ricardolowcarbo]

Chef,

I got my butt to the gym last night. I lifted for the first time in a while.

A little sore. LOL. I am still fumbling around but I think I have a routine down.

Doing this twelve week thing with you is getting me to the gym. I just have to figure out a way to do it in only three times a week. We have a five year old and my wife works real estate. she has showing at night etc. So getting three days a week is great.

I used machines. I have never been a fan of machines. I need to find a workout partner. I need a spotter. I will get there. I don't even want to tell you what I used to bench last night. I use to weigh 150 and I used to be able to bench double plates(235). I am far from those days. I will get back.

Have a good workout!

[Chef]

Originally Posted by Ricardolowcarbo

Chef,

I got my butt to the gym last night. I lifted for the first time in a while.

A little sore. LOL. I am still fumbling around but I think I have a routine down.

Doing this twelve week thing with you is getting me to the gym. I just have to figure out a way to do it in only three times a week. We have a five year old and my wife works real estate. she has showing at night etc. So getting three days a week is great.

I used machines. I have never been a fan of machines. I need to find a workout partner. I need a spotter. I will get there. I don't even want to tell you what I used to bench last night. I use to weigh 150 and I used to be able to bench double plates(235). I am far from those days. I will get back.

Have a good workout!

Hi RC,

Perhaps there is a guru here who can give you a better answer. If I had a three day window to do all we are doing I would:

1. Only do lifting at the GYM; because thats where the weights and machines are.

2. I would do my cardio everyday at home or at odd moments during the day. Example: A fast walk at lunch-three times around the conference table-tap your feet and hands all day long. Just move take stairs etc.

These items could become a routine for you that fits with your family life.

I will give away my million dollar idea. I created the "Jumpin Jim" I should market this but it is so simple that people ould not buy it. You may have seen similar items on TV such as the 10 miniute workout or Hip Hop Abs. These are like my idea except I don't require you do do alot of moves all you have to do is two moves to work the whole body. I suggest you try for 15 minutes each morning. I use music and like a fast beat to help my "Jumpin Jim" workout.

1. You place feet about shoulder width apart and do a 1/2 squat. You will know you are there when you can bounce your knees up and down a little. You should feel like you are about to dance.

2. Place closed fists above your head and do the boxers speed bag move. Head up breath normal.

Now

3. While doing the speedbag move fast pick up your leg try to bring knee to chest watch your balance. Now alternate side to side. Thats it just do this for 15 minutes and you will have had a full body cardio workout at home or anywhere.

Warning don't do this on a bus they might take you to the booby hatch.

Well there you go lets recap.

Go to gym three days a week and lift.

Do cardio everyday whenever you can.

Do the "Jumpin Jim" program anytime. At least you will be ready if they make a new Rocky movie. How did you train "I did the Jumpin Jim"

Just have fun 12 weeks goes fast. The crazy days of young children and busy wives goes also much too fast. Enjoy step back and look at it all it is just a show.

Jim

[Ricardolowcarbo]

Chef,

I am going to try to get to the gym more days and work in more cardio.

I am on the lifting part now. Then I will switch to the light lifting hi reps.