Paul <[email hidden]> wrote:
:> Hi all,
:>
:>
:> Approaching 40, I have finally decided to do something about those
:> love handles.
:>
:> I started a routine (given to me 2 odd years ago by a personal
:> trainer) warmup (5 mins bike), stretching (20 mins), weights (30
:> mins), bike (hard - 1hr), weights (30 mins).
:>
:>
:> Now, my question really concerns the weights part - I think I'm OK on
:> the aerobic side with the bike.
:>
:> What I want is trim and slim, and not to build bulk (though I
:> wouldn't
:> say no to a bit), now, with my weights session I do 20 reps of
:> everything - so, I'm thinking should I bring this up to, say 30,
:> before starting to put more weight on - or what would be the best way
:> of "sculpting" rather than "bulking"?
:>
:> And, yes, before anyone says it, I know that diet is important (have
:> made changes there too - it's lucky I actually like the brand of
:> vegetable juice they sell locally). I could also do with a few less
:> beers, but hey, do I really want to live that long?
:>
:> So, increase reps to 30? 35? At what point does one get diminishing
:> returns?
You're well past the point of diminishing returns to start...did you PT
actually tell you to do so many reps?
I suggest you modify your routine somewhat along these lines:
warmup (5-10 mins bike), weights (30-45 mins), bike (moderate to hard - 1hr)
On the weights part, do a full-body workout with 2 to 3 sets of 8 to 12
reps...make sure that last rep on each set is hard...if you can do 30 reps,
you're wasting time. Do the weights three times per week, with a day off
from weights between each. Do your cardio every day...maybe even more on
the days you don't lift. Include compound movements in your weight
routine...
read: http://www.stumptuous.com/weights.html
Consider doing some of your cardio according to this: