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post #1 of 39 (permalink) Old 03-02-2004, 02:57 PM Thread Starter
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Thumbs down GAINING Weight

I have been consistently exercising at my company gym for almost two months.

When I started I weighed 120 pounds (5'4"). Now, I am almost up to 125. Yes, I realize that most of this is muscle. However, I still have TONS of excess fat (NOT muscle) on my thighs and stomach that I want to lose before July 4.

Any advice on the best type of cardio to burn this excess fat? I do cardio for 30 min - 1 hour at least 3 times per week (treadmill, stair step maching, eliptical machine, and step aerobics) Also, what kind of foods should I eat and/or avoid?

I am going on a beach vacation July 4 and need to be "bikini ready". Help!
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post #2 of 39 (permalink) Old 03-02-2004, 03:19 PM
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losing weight and doing cardio for 30 min dont 100% go hand in hand.. its more about heart rate over time. then just time.. you can walk at 90bpm for 5 hours, and burn less then doing 140bpm for 40 min.. what kinda Heart rate are you at during the 30 min? how many times a day are you eating? and how many calories are you taking in?
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post #3 of 39 (permalink) Old 03-02-2004, 03:45 PM Thread Starter
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Hmmmm, not sure what heart rate. I know that I sweat my a** off though! haha How can I determine the heart rate for reference?

I eat 3 x's per day... oatmeal for breakfast, small lunch (usually a sandwich or leftovers from dinner), and a fairly reasonable dinner. I do eat out or fast food sometimes, but not near as much as I used to and I never gained weight in the past. I am taking in less than 2,000 calories per day.
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post #4 of 39 (permalink) Old 03-02-2004, 03:52 PM
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IMO, 3 times a day is not enough.. you need 5 meals per day.
High protein.. moderate carbs.. LOW LOW sat fat.. and moderate " good fats" IE fish fat or flaxseed oil.
You need to calculate how many callories you need to maintain your body weight and then cut back a but.. and use cardio to to enhance your weight loss. If your machines at gym dont have a Heart rate monitor. i would get a $50 monitor watch . i have one and find it great to use.
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post #5 of 39 (permalink) Old 03-02-2004, 05:20 PM
 
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Have you thought of doing a little more weight training... You should do some squats and when do higher sets like 10-15 sets and 3-4 reps because when you use less weight and higher reps it gives you more of a cut and not bulk weight... also u should do some lunges those really help my thighs... there are also some good work out magazines like muscle and fitness hers and fitness rx for women and they always give me good tips...if u have anymore questions let me know cause i work out 5 times a week and im always finding new stuff... )
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post #6 of 39 (permalink) Old 03-02-2004, 07:53 PM
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Quote:
Originally posted by HottieV8Chic
Have you thought of doing a little more weight training... You should do some squats and when do higher sets like 10-15 sets and 3-4 reps because when you use less weight and higher reps it gives you more of a cut and not bulk weight... also u should do some lunges those really help my thighs... there are also some good work out magazines like muscle and fitness hers and fitness rx for women and they always give me good tips...if u have anymore questions let me know cause i work out 5 times a week and im always finding new stuff... )
kristen
Doing lunges may not necessarily help her lose fat on her thighs, since spot reduction is a myth. That may just be what worked for you, since everybody tends to lose fat faster in different areas.

As far as doing more reps with less weight to cut up better, I don't think there has been any serious evidence that connects that workout routine with that result. I'm not sure on that one though.
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post #7 of 39 (permalink) Old 03-03-2004, 08:55 AM
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Try jumping rope for 20 minutes
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post #8 of 39 (permalink) Old 03-03-2004, 09:00 AM Thread Starter
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Thanks for the tips guys (and girls! )!

I have started doing weight training 4 times per week (arms two days, legs two days) for two weeks now.

The jump rope thing might be an idea!

And, I'd like to try to find one of those heart rate watches too!

I will keep you posted on the progress. I am really going to try to take a good look at my diet (I HATE that word! blah!) and lower my saturated fats and focus more on the protein. It is just hard b/c my husband is thin and needs TONS of carbs and I am trying to LOSE and need to stay away from too many of them. Dinner for us to accomodate both of our diet goal is HARD!

Any tips on meals for us???
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post #9 of 39 (permalink) Old 03-03-2004, 09:20 AM
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Quote:
Originally posted by redheadintx
Thanks for the tips guys (and girls! )!

I have started doing weight training 4 times per week (arms two days, legs two days) for two weeks now.

when do you work back? shoulders? chest?
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post #10 of 39 (permalink) Old 03-03-2004, 12:54 PM
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Now come on April.....you make it sound like you're a fatass or something.....a "ton of fat"...PLEASE...I would think just doing some good cardio would go a long way for you. Mix that in w/ some light weight, high rep workouts and you'll be primed and ready for summatime!
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post #11 of 39 (permalink) Old 03-03-2004, 12:57 PM Thread Starter
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Quote:
Originally posted by White_lightning
when do you work back? shoulders? chest?
Well, I can only exercise 4 days per week.

I met with a personal trainer at our gym for advice on how to get the most out of 4 days and she told me to do the following on upper body days:

Dumbbell Press
Dumbbell Fly
Lateral Raises
Overhead Press
Bicep Curls
Tricep Kickbacks
Lat Pulldown (on Cybex machine)
Rowing (on Cybex machine)

Is that not enough? Or is that too much to cram into one day?
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post #12 of 39 (permalink) Old 03-03-2004, 01:01 PM Thread Starter
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Quote:
Originally posted by Doug Hatton
Now come on April.....you make it sound like you're a fatass or something.....a "ton of fat"...PLEASE...I would think just doing some good cardio would go a long way for you. Mix that in w/ some light weight, high rep workouts and you'll be primed and ready for summatime!
HAHAHA

To me, it is TONS. LOL In reality, I officially got my body fat composition measured and measurements taken and was not happy. My body fat is about 19%. I want it at 17% or less. Under 16% is a fairly unreasonable goal considering I don't watch my diet like I should.

Also, I want to drop a few inches on my thighs and from my waist.
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post #13 of 39 (permalink) Old 03-03-2004, 08:07 PM
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Quote:
Originally posted by redheadintx
Well, I can only exercise 4 days per week.

I met with a personal trainer at our gym for advice on how to get the most out of 4 days and she told me to do the following on upper body days:

Dumbbell Press
Dumbbell Fly
Lateral Raises
Overhead Press
Bicep Curls
Tricep Kickbacks
Lat Pulldown (on Cybex machine)
Rowing (on Cybex machine)

Is that not enough? Or is that too much to cram into one day?
IMO you need a real work out regime.. 4 days is plenty to pack on some beaf.. OR get toned..
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post #14 of 39 (permalink) Old 03-04-2004, 10:20 AM Thread Starter
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Quote:
Originally posted by White_lightning
IMO you need a real work out regime.. 4 days is plenty to pack on some beaf.. OR get toned..
A real work out regime? What do you consider a real work out regime in comparison w/ what I am doing? Help! haha

That is what I do on "upper body" two times per week.

On "lower body" days I do the following two times per week:

Lunge Walks
Lunge Squats
Leg Press (cybex)
Calf Raises (cybex)
Leg Curel (cybex)
Leg Extension (cybex)

What do I need to add/eliminate to get the most out of my 4 days?
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post #15 of 39 (permalink) Old 03-04-2004, 10:57 AM
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I call this the Pin head work out.. because.. your suffering shall be legendary.. even in hell

this is my regime... works for me!

my routine:
monday: Shoulders/tris/cardio
tues: back/bi's/cardio
wed: legs/cardio
thurs: off
fri : off
sat : chest/biceps/cardio
sun: off

shoulders: side raises 3 x15-12
hammer strength military press machine 3-4 sets 12-8 reps
hammer strength behind neck press 3-4 sets 12-8 reps
reverse peck deck 3 sets 12 reps

triceps :
3 sets close grip bench 8-12 reps
3-4 sets skull crushers 8-12 reps
tricep pushdowns with narrow, wide and revese grip till failure.
one hand cable pushdowns.


Back :
3 sets behind neck pull downs ( light for warmup)
3 sets front pull downs
4-6 sets Hammer strength single arm rows, 12-6 reps.

biceps : (tuesday)
standing dumbell curls 3-4 sets 6-12 reps
standing dumbell hammer curls 3-4 x6-12
reverse grip cable curls 3 sets 10-12 reps.

Wed : legs
4platesx20
6platex16
8 plates x10,8,8
6 plates x 12
4 plates x 10 widestance switch to narrow 10 reps
4 plates x 10 widestance switch to narrow 10 reps
4 plates x 10 widestance switch to narrow 10 reps



leg extensions. 4-5 setsx8-12

seated hamstring curls.. 4-5 sets x 8-12
6 sets of donkeys ..x12


chest:
5 sets flat bench ( 2 warm up 3 work) 15-8 reps on work sets
Incline dumbell press 3x6-15
decline hammer strength machine 3x12-20
chest press drop sets.
Arms ( sat) Concentrated curls 3x8-12
consentrated hammers 3x8-12
reverse gril cable curls 3xfailure
machine preacher curl 3x8-12


i try to do 35-40 min cardio 4 times a week.
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post #16 of 39 (permalink) Old 03-04-2004, 12:15 PM
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Quote:
Originally posted by redheadintx
And, I'd like to try to find one of those heart rate watches too!
http://www.polarusa.com/consumer/default.asp
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post #17 of 39 (permalink) Old 03-04-2004, 12:23 PM
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Quote:
Originally posted by redheadintx

To me, it is TONS. LOL In reality, I officially got my body fat composition measured and measurements taken and was not happy. My body fat is about 19%. I want it at 17% or less. Under 16% is a fairly unreasonable goal considering I don't watch my diet like I should.
You're a woman, right? 19% isn't bad at all. On a man that would be a little on the chubby side but for a woman it's a very good number. I understand the desire to take a few points off though, I'm shooting for under 10% by the time water activities season starts.
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post #18 of 39 (permalink) Old 03-04-2004, 01:11 PM Thread Starter
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White_Lightning...

Thank you! I am going to print that out and take a closer look at targeting more specific areas rather than just "upper" body.

Sami...

Yes, I am a woman. Thanks for the link!

I appreciate all of your tips and suggestions. I really will apply it to my work out routine!

Thanks again!!!
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post #19 of 39 (permalink) Old 03-04-2004, 01:14 PM
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Honestly you shouldn't be so worried about your actual weight.

See what needs work and work it. Make sure you are alternating top half and bottom half. I honestly think cardio is the key.
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post #20 of 39 (permalink) Old 03-04-2004, 01:32 PM
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i agree 100% with Cobrachic. dont look at the scale and cry if you gained a few lbs.. muscle weighs 5-7 times as much as fat.. so a little bit of muscle will weight ALOT more then the same volume of fat..
focus on how you look and body fat %
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post #21 of 39 (permalink) Old 03-04-2004, 01:41 PM Thread Starter
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I am going to try REAL hard to quit weighing myself. haha

But, my clothes are also fitting tighter which sucks... oh well, gonna' have to go on a shopping spree! LOL

My birthday IS Sunday, after all.

Thanks again!
April
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post #22 of 39 (permalink) Old 03-04-2004, 02:12 PM
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Quote:
Originally posted by redheadintx
I am going to try REAL hard to quit weighing myself. haha

But, my clothes are also fitting tighter which sucks... oh well, gonna' have to go on a shopping spree! LOL

My birthday IS Sunday, after all.

Thanks again!
April
where is your clothing getting tighere? if you are working legs hard.. and gaing muscle.. they might get tighter on your butt and thighs as your legs gain muszle. if it seems it is getting tighter around your chest area, but you arent suddnely " growng chest cups" it is likely that you are packing muscle on your back..
like i said.. track your weight..but dont stress over it.. check inches in places that matter... IE waist.. hips..thighs, arms.. chest. and see how that goes. and monitor body fat.
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post #23 of 39 (permalink) Old 03-04-2004, 02:31 PM Thread Starter
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Quote:
Originally posted by White_lightning
where is your clothing getting tighere? if you are working legs hard.. and gaing muscle.. they might get tighter on your butt and thighs as your legs gain muszle. if it seems it is getting tighter around your chest area, but you arent suddnely " growng chest cups" it is likely that you are packing muscle on your back..
like i said.. track your weight..but dont stress over it.. check inches in places that matter... IE waist.. hips..thighs, arms.. chest. and see how that goes. and monitor body fat.
Getting tighter in the legs, butt, thigh area for SURE! I can't even get a couple of my jeans over my thighs that used to almost fall OFF of me! haha

I had the lady at the gym take my measurements:

Waist - 26 in
Umbilicus - 30.5 in
Hips - 35.5 in
Thighs - 19 in.
Arms - 10 in.

Not too bad, but I want the waist and umbilicus to go down a couple of inches... and I still would like to see my body fat % decrease to 17% or so... But I have found in the past that motivation and consistency were my main struggles and those don't seem to be an issue for me this time. That is a good sign!
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post #24 of 39 (permalink) Old 03-04-2004, 02:39 PM
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Quote:
Originally posted by redheadintx

Thighs - 19 in.
lol!!
sorry that cracks me up
inside joke
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post #25 of 39 (permalink) Old 03-04-2004, 02:50 PM Thread Starter
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Quote:
Originally posted by White_lightning
lol!!
sorry that cracks me up
inside joke
I am a wimp, yes, I know.
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post #26 of 39 (permalink) Old 03-04-2004, 03:20 PM
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Quote:
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I am a wimp, yes, I know.
19" is an arm not a thigh
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post #27 of 39 (permalink) Old 03-04-2004, 03:31 PM Thread Starter
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Quote:
Originally posted by White_lightning
19" is an arm not a thigh
LMAO

Well, not for ME! hahahaha
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post #28 of 39 (permalink) Old 03-04-2004, 04:41 PM
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Well gald to see you guys telling her the samething I have been... But of course when I tell her she doesnt bellive me .... Oh well maybe now she will listen.
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post #29 of 39 (permalink) Old 03-04-2004, 08:08 PM
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fuck, eat , drink and watch tv all day,//
that work too but , if you cant eat that much meal, try deitry suppluments, ( sounds gay donit, i like to use whole milk w/ it, you can try weight grainer and such, now if you are trying to get a nice bod you need to work out for 2hrs, max, and work out for 6 day and full day of cardio, alot of cardio will not help gain wieght, i like to fuck, eatin, sleeping, tv plan, 24/7 and at times i eat watch tv and fuck at the same time,
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post #30 of 39 (permalink) Old 03-05-2004, 09:05 AM Thread Starter
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Quote:
Originally posted by perezsteveo
Well gald to see you guys telling her the samething I have been... But of course when I tell her she doesnt bellive me .... Oh well maybe now she will listen.
Second opinions never hurt. And since your goal is to gain weight and mine is to lose I wanted to see what other suggestions people have.

You know I love you!
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post #31 of 39 (permalink) Old 03-05-2004, 09:47 AM
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Quote:
Originally Posted by redheadintx
Agreed! My husband is tall, average, and SEXY!
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post #32 of 39 (permalink) Old 03-05-2004, 09:51 AM
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Quote:
Originally posted by redheadintx
Second opinions never hurt. And since your goal is to gain weight and mine is to lose I wanted to see what other suggestions people have.

You know I love you!
are you trying to lose WEIGHT? or FAT ?
because the 2 can be mutualy exlusive. you can gain 10lbs while losing lots of fat but packing on some muscle.

If you want to lose "weight" then your regime would be very different from if you want to "lose fat but gain muscle"
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post #33 of 39 (permalink) Old 03-05-2004, 09:58 AM Thread Starter
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Quote:
Originally posted by White_lightning
are you trying to lose WEIGHT? or FAT ?
because the 2 can be mutualy exlusive. you can gain 10lbs while losing lots of fat but packing on some muscle.

If you want to lose "weight" then your regime would be very different from if you want to "lose fat but gain muscle"
Sorry, not "weight"; FAT.
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post #34 of 39 (permalink) Old 03-05-2004, 10:05 AM
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Quote:
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Sorry, not "weight"; FAT.
ok. then you need to monitor measuerments and BF not weight.
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post #35 of 39 (permalink) Old 03-05-2004, 01:06 PM
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Quote:
Originally posted by LINCOLN BOY
fuck, eat , drink and watch tv all day,//
that work too but , if you cant eat that much meal, try deitry suppluments, ( sounds gay donit, i like to use whole milk w/ it, you can try weight grainer and such, now if you are trying to get a nice bod you need to work out for 2hrs, max, and work out for 6 day and full day of cardio, alot of cardio will not help gain wieght, i like to fuck, eatin, sleeping, tv plan, 24/7 and at times i eat watch tv and fuck at the same time,
Dude, are you fuckin' re-todd-did or what??? That's the most incoherent, rambling nonsense I believe I've ever seen! Wow, what a fucktard!!!
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post #36 of 39 (permalink) Old 03-05-2004, 01:20 PM Thread Starter
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Quote:
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Dude, are you fuckin' re-todd-did or what??? That's the most incoherent, rambling nonsense I believe I've ever seen! Wow, what a fucktard!!!
You just said exactly what I was thinking when I read that!

I still have no clue what he meant to say.
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post #37 of 39 (permalink) Old 03-05-2004, 02:55 PM
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Quote:
Originally posted by LINCOLN BOY
fuck, eat , drink and watch tv all day,//
that work too but , if you cant eat that much meal, try deitry suppluments, ( sounds gay donit, i like to use whole milk w/ it, you can try weight grainer and such, now if you are trying to get a nice bod you need to work out for 2hrs, max, and work out for 6 day and full day of cardio, alot of cardio will not help gain wieght, i like to fuck, eatin, sleeping, tv plan, 24/7 and at times i eat watch tv and fuck at the same time,

Drugs are bad mmmmmmmmmmmkay!!(voice of Mr. Macky)

Quote:
Originally Posted by redheadintx
Agreed! My husband is tall, average, and SEXY!
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post #38 of 39 (permalink) Old 03-05-2004, 04:41 PM
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i like to fuck
The fact that his genes may be passed on to another generation, is scaring me.
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post #39 of 39 (permalink) Old 03-07-2004, 03:28 PM
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Quote:
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i agree 100% with Cobrachic. dont look at the scale and cry if you gained a few lbs.. muscle weighs 5-7 times as much as fat.. so a little bit of muscle will weight ALOT more then the same volume of fat..
focus on how you look and body fat %
i agree- go by how things fit and how you look naked.....especially with weight training. My weight has stayed the same since I started running 5x a week and doing 4x a week of weights, plus 2x a week of pilates.....but i can definitely see the difference, i actually have some good muscle tone in my quads now....i do a ton of squats, straight leg deadlifts and lunges in addition to extensions, curls, calf raises, and the butt blaster.

if you aren't doing any running, mix that in, in addition to the other forms of cardio you are doing. Avoid sodas/cokes and drink more water. Eating more often, smaller meals helps me and keeps me energized for my workouts.

Alan and i usually do chest/tri on one day, back/biceps the next, and then shoulders and legs. I run for at least 30-1hour 5x a week in the mornings. An hour of pilates twice a week- i have noticed a difference in my hips/thighs and butt from doing that.

good luck!!! swimsuit season isn't far off (heck i was on the beach in florida a few days ago!) and i know i am trying to get ready too!
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