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Old 06-08-2007, 09:42 AM  
cookster50 cookster50 is offline
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Fitness experts needed

I used to go regularly to the gym and was spending a lot of time there lifting weights and doing cardio. Once my son was born that pretty much stopped and now I am trying to get back into it. However, I don't want to be spending hours a day at the gym. My goal is to lose weight and just tone/define muscles. I don't want to bulk up. So, what is the best method for this which would require maybe 30-45 minutes 3-4 times a week doing weights? I know that cardio is most important for weight lose and I have no problem scheduling in my cardio, it is just the weights that I want to spend less time with.

More weight less reps?

More reps less weight?

Short rest time between sets?
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Old 06-08-2007, 09:45 AM   #2
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8.) Lift.
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Old 06-08-2007, 09:46 AM   #3
Bowser Bowser is online now
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I'm doing the Body for Life workout right now after going through pretty much the same thing. Upside is the workouts are quick and intense. The downside is it calls for you to hit the gym six times a week.

And for tone, definitely stick with the less weight more reps routine.
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Old 06-08-2007, 09:47 AM   #4
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4 sets of 12 reps with light weights and cardio is a nice cut and trim way. I play football and hockey so I do that during hockey season and then 3 sets of 8 with heavy weights and cardio for football.
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Old 06-08-2007, 09:47 AM   #5
cookster50 cookster50 is offline
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Quote:
Originally Posted by Bootlegged
1.) Buy knee braces
2.) Buy wrist wraps
3.) Buy chalk
4.) Pick up old singlet from Middle School wrestling team
5.) Apply
6.) Load the squat rack with 900lbs
7.) Scream "GO BIG OR GO HOME!!! WOOOOOOO"
8.) Lift.
Tried that, 900 lbs wasn't enough, it was waaaay too easy.
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Old 06-08-2007, 09:48 AM   #6
cookster50 cookster50 is offline
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What about the time to wait between sets? Short time, or with less weight more reps do you still need a nice breather between sets?
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Old 06-08-2007, 09:50 AM   #7
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Quote:
Originally Posted by damark
What about the time to wait between sets? Short time, or with less weight more reps do you still need a nice breather between sets?
I'm a big believer in waiting one minute between sets, be it light or heavy weight. The heart gets a bit more of a workout that way.
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Old 06-08-2007, 09:52 AM   #8
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Quote:
Originally Posted by damark
What about the time to wait between sets? Short time, or with less weight more reps do you still need a nice breather between sets?
I'm not an expert, but I solve this problem by doing mini-circuits. I'll have about 4 different exercises I'm doing, for example: pull ups, dips, oblique crunches, ab crunches. I'll rapidly cycle between these without really taking a breather. It lets that muscle group have a short rest while cutting down on the amount of wasted time.

I don't usually have very long to work out in the gym, so I try to do everything as quickly as possible. I'm usually amazed, because I can cycle through 3 sets of all 4 exercises above in the amount of time some big powerlifter guy takes to do two sets of bench press (by the time he gets a drink, adds plates, talks to his buds for a few, psyches himself up, etc.. etc..).
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Old 06-08-2007, 09:54 AM   #9
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I heard many things from different trainers and friends but I know through out my football years they tell you no more then 30 secs between each set, something about the fibers in your muscles bonding or some crap. For football I follow that it works well. during hockey I relax and take my time with my reps for the burn, allow for cuts and endurance since you need it more for Hockey then Football.
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Old 06-08-2007, 09:56 AM   #10
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Quote:
Originally Posted by Bowser
I'm a big believer in waiting one minute between sets, be it light or heavy weight. The heart gets a bit more of a workout that way.
If you're not running from one machine to the next you're doing it all wrong
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Old 06-08-2007, 09:57 AM   #11
NewChief NewChief is offline
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Quote:
Originally Posted by CanadianChief
If you're not running from one machine to the next you're doing it all wrong
Heh. I'm that guy, more or less (though I don't do machines much). I feel like a freaking moron as I quicky move from one exercise to the next, but I've got to get as much of a workout in as I can in 30 minutes.
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Old 06-08-2007, 10:36 AM   #12
cookster50 cookster50 is offline
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Originally Posted by NewPhin
Heh. I'm that guy, more or less (though I don't do machines much). I feel like a freaking moron as I quicky move from one exercise to the next, but I've got to get as much of a workout in as I can in 30 minutes.
Sounds good, the only problem I would have is going in the late afternoon(4ish) the gym starts getting busy and people will sit at the machines forever doing their thing. I suppose I could always come back to a machine later if I'm interrupted part way through and finish up....
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Old 06-08-2007, 10:44 AM   #13
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Quote:
Originally Posted by damark
Sounds good, the only problem I would have is going in the late afternoon(4ish) the gym starts getting busy and people will sit at the machines forever doing their thing.

Geez I hate that! Sit on a machine, sip RockHardSteelCarbo2000 sugar water, stare off into space for 5 minutes, stretch a bit, breathe real hard for about 30 seconds, psyche up, focus, do three reps of too much weight with ridiculously bad form while yelling, puff, wipe forehead...and repeat.
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Old 06-08-2007, 10:46 AM   #14
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I have an awesome routine for you're if your interested. Other board members have used it with GREAT results.
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Old 06-08-2007, 10:51 AM   #15
cookster50 cookster50 is offline
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I have an awesome routine for you're if your interested. Other board members have used it with GREAT results.
Just so you know, I'm talking about working out lifting weights at the gym. If that is what your "routine" is about, then hit me up
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