| Type | Avg Speed | Max Speed | Time |
| Treadmill | 4.5 mph | 5.5 mph | 5 min |
| Elliptical | 5.5 mph | 5 res | 10 min |
| Exercise | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 |
| Glute | 25, 10 | 37.5, 10 | 50, 10 | 37.5, 10 | 25, 10 |
| Hip Adduction | 50, 10 | 55, 10 | 60, 10 | 55, 10 | 50, 10 |
| Hip Abduction | 30, 10 | 35, 10 | 40, 10 | 35, 10 | 30, 10 |
| Abdominal | 50, 15 | 50, 15 | 50, 15 | 50, 15 |
| Type | Avg Speed | Incline | Time |
| Treadmill | 3.2 mph | 2.0 | 30 min |
1 comment:
I saw your other blog then noticed you had a workout plan blog so I decided to take a peek at it.
Basically, I have come to the conclusion that your workout is very low in intensity. If you want to lose inches and lower your body fat, you have only one option, and that is to increase muscle mass. The more muscle you have, the more food your body has to metabolize to simply survive.
Don't fear the myth that you'll "bulk up" and not appear lady-like, that simply isn't true, it takes a ton of dedication for anyone to "bulk up." That, and supplements. As for you, you can easily put on 10 pounds of muscle and lose 20 pounds of fat and dramatically change your shape.
Don't be afraid to earnestly hit the weights like any of the men you see at the gym (Squats, Bench Press, Pullups, Dumbells, etc). Your strength will increase dramatically and you will force your body to adapt and grow. Use weights that you can only lift a maximum of 8 times in one set before you reach failure (inability to lift for extra rep without help). At the same time, with this new, healthy growth, you'll tend to metabolize and burn more fat naturally at all times during the day. If you aren't very sore the day after a workout, you definitely did not make it intense enough.
I would completely change your cardio exercises. Instead of low intensity jogging, what you need is interval sprinting. With interval training, not only do you burn more fat during the process, but you drastically increase heart and lung efficiency. Basically, what you do is warmup with a slow jog for 5 minutes. Then you all out sprint for 2 minutes, rest for 1-2 minutes, sprint all out again for 2 minutes, rest, repeat sprint, rest, repeat sprint, rest, finish. This is an extremely exhausting and difficult exercise that will force you to reach your upper echelons of shear willpower. The benefit of this exercise is that you burn up all of your immediately available energy during the first sprint. All of your subsequent sprints force your body to tap into unused energy resources to get through them. You will feel the burn on this one, you may simply collapse the first time, and you probably won't be able to hold a sprint for 2 minutes until you've done this for maybe 2 months. You don't do this interval training everyday, just every other day.
It's tough, but it's a much faster and more efficient way to a rockin' body than what I see you have listed. I hope this helps and that you eventually achieve your goals. If you see any women at the gym who seem to have a body type like yours, but it's obvious they are pretty successful with their workouts, then chat them up and ask what their diet is like and how often they work out, what they do,e tc.
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