Some help getting in shape

[topofthecop]

20 minute miles! You have to jog some of that brotha :D

'Sista' don't like jogging much :D My average for speed is 15 minutes. That reminds me, my cardio routine: 15 minute mile on the treadmill, straight to 5 mins (17 flights) on the stairclimber (hate it) 15 minutes (8 miles I think) on the bike then repeat. Other than needing more stairclimber (and needing to do it more often) any critiques here?

[cruzmisl]

'Sista' don't like jogging much :D My average for speed is 15 minutes. That reminds me, my cardio routine: 15 minute mile on the treadmill, straight to 5 mins (17 flights) on the stairclimber (hate it) 15 minutes (8 miles I think) on the bike then repeat. Other than needing more stairclimber (and needing to do it more often) any critiques here?

It is very difficult for women to put on mass like a man. This is based on basic physiological differences. The same suggestions still apply though. You will get stronger and no, you won't turn into a shemale.

As for your cardio, that needs to be revamped too, depending on your goals. If your goals are to improve a 1.5mile run then I would stick to HIIT 2x/week (20 seconds work-40 seconds rest - do a search for different intervals, times and exercises. I do sprints) and a 15 minute jog a a steady pace 1x/week.

Treadmills suck-run outside. Stairclimbers suck-very limited ROM and the bike borders on useless. This is just my 2 cents which is exactly what it's worth

[topofthecop]

It is very difficult for women to put on mass like a man. This is based on basic physiological differences. The same suggestions still apply though. You will get stronger and no, you won't turn into a shemale.

As for your cardio, that needs to be revamped too, depending on your goals. If your goals are to improve a 1.5mile run then I would stick to HIIT 2x/week (20 seconds work-40 seconds rest - do a search for different intervals, times and exercises. I do sprints) and a 15 minute jog a a steady pace 1x/week.

Treadmills suck-run outside. Stairclimbers suck-very limited ROM and the bike borders on useless. This is just my 2 cents which is exactly what it's worth

I definately don't want to look like a shemale lol thanks. I figured my cardio needed to be revamped as after 2 years of this routine...well I still cant do a 12 minute mile lol (Which is a goal of mine). Jogging on the ground or beach isnt an option for me (I get shin splints and stress fractures too easy and my ankles are too weak for the sand) so I have to stick with the treadmill for now (any suggestion on running shoes?) I usually do jog on the treadmill, speed walk 1/4 mile, jog .10, speed walk 1/4, jog .10.... I will give myself a cookie considering where i've come from (175lbs to 110 in 2 years the healthy way) I think my progress is comendable but I am ready to increase and refine my routine. Questions: HIIT? and ROM (range of movement)?
Someone told me once that my routine isnt bad but the fact that it isnt varied could hinder progress as your body gets used to the stress. They recomended drastically varying the routines each week to keep the muscles guessing and building. Do you agree? Also, forgive the grammer and sentence structure, I just woke up

[cruzmisl]

HIIT is an acronym for high intensity interval training. ROM is range of motion. I use Asics but whatever is comfortable for you is what's best. If you can't run on asphalt then run on grass. The grass is softer on your joints and the uneven terrain will strengthen your ankles. Don't make excuses, just do it. Be sure to stretch your calfs and shins after you run. If you keep doing what is easy you'll never improve. You have to continually challenge yourself in order to be your best.

[Mike1986]

While the correlation between size and strength isn't as big as many may make it. It is near impossible to get stronger without getting at least a little bigger. Increased muscle strength = Increased muscle size...doesn't have to be Arnold big, but you will see a difference.

[topofthecop]

Question about the size issue: My muscles are really soft, wont they actually draw up and get more dense before growing bigger (seems logical in theory)?

There are a couple of parks here I could try, yeah, I do need someone to whip me into shape and quit my whining lol
:D

[EJV]

Question about the size issue: My muscles are really soft, wont they actually draw up and get more dense before growing bigger (seems logical in theory)?

There are a couple of parks here I could try, yeah, I do need someone to whip me into shape and quit my whining lol
:D

I don't know the exact science but in general, when you first start to push yourself via weight lifting you maximize the potential of the muscle mass you already have before your body really starts to build more muscle. So yes, in my not scientifically backed opinion, you will get harder/stronger before you size increases. I have seen this many times with many different people, including myself.

As far as gaining strength, you do this best when you are failing in your 4th, 5th, and/or 6th repetition. Anything less is likely too much unless you are trying to break through a plateau. Higher reps are more for building mass, muscle stamina and tone.

Good job on losing the weight but if you are working out properly, don't be afraid if/when your weight starts to climb again.