It appears you have not yet Signed Up with our community. To Sign Up for free, please click here....



Exercise & Fitness Message Board
Post New Thread   Closed Thread
LinkBack Thread Tools
Old 08-15-2006, 12:11 PM   #1
Member
(male)
 
Join Date: Sep 2004
Posts: 53
Dave440 HB User
training recommondation request

//disregard this post.

site was having problems and it seemed to double post. sorry about that.

Last edited by Dave440; 08-15-2006 at 12:15 PM.

 
Old 08-15-2006, 12:31 PM   #2
Senior Veteran
(female)
 
Join Date: May 2001
Location: San Antonio, TX
Posts: 5,591
Naxis HB User
Re: training recommondation request

Looks like the original tweaked out. Go ahead and edit your post here to include your original question or just reply to this with it.
__________________
Keep your body lean, your blood clean and your mind sharp. -Rollins

 
Sponsors Lightbulb
   
Old 08-15-2006, 12:56 PM   #3
Member
(male)
 
Join Date: Sep 2004
Posts: 53
Dave440 HB User
Re: training recommondation request

**ok here's my original post and question.... one more time! hope this works. I have to rewrite this. **

I've been working out somewhat extensivly since the begining of June and have greatly adjusted my diet. All in all it has been working out great and I've trimmed down 28 pounds since then. I spend most of my cardio effort cycling (road). I love the sport and have really gotten into it. I intriduced weight training to my regimine not too long ago. I started to do circuit training at the gym during my lunch hour and then hit the road for a 2 hour ride after work.

Diet wise I've pulled out almost all starches (bread, white rice, pastas) and sweets. Dropped my caloric intake and increased my protien intake. I think I have my diet covered pretty well. Weight loss has been occuring.

My question is how many times a week should I approach weight / resistance training? I would like to maintain lean muscle mass but not bulk up. I know that resistance training helps build and maintain muscle mass and increased muscle increases your RMR (resting metabolic rate) which consists of 60-70% of your calories burned in a day. I just dont' want to over due the resistance training.

I was thinking that alternating days would work the best? Monday, Wed, Friday? i typically ride every day but have alternated that out with running and hiking some days but mostly I'm on the bike after work. The last thing I want to do is over due the weight training, cramp up, pull muscles and I end up in too much pain to ride.

Suggestions?

 
Old 08-15-2006, 03:03 PM   #4
Senior Veteran
(female)
 
Join Date: May 2001
Location: San Antonio, TX
Posts: 5,591
Naxis HB User
Re: training recommondation request

You can maintain on 2 to 3 times a week. How many days isn't nearly as important as how you workout. Weight and rep scheme is what is going to be important. In general, if you're doing a full body workout every time with a rep range of 10 to 12 per set, twice a week should be sufficient. Three is fine as long as you do alternate days and allow at least one day in between strength training workouts for recovery. And make sure you're eating *right after* your workouts so you don't lose any lean muscle.
Sounds like you're on the right track.
__________________
Keep your body lean, your blood clean and your mind sharp. -Rollins

 
Closed Thread

Similar Threads
Thread Thread Starter Board Replies Last Post
Yup, another potty training issue LauraLu Children's Health 2 04-04-2010 07:03 PM
Weight Training for Osteoporsis Annie64 Osteoporosis 6 01-22-2009 01:15 PM
Goal-Oriented Weight Training AnaLyTic Exercise & Fitness 4 07-18-2005 06:06 PM
Marathon Training Advice Steph@nie Exercise & Fitness 4 03-30-2005 09:25 AM
Detraining-training symptoms FrankM Exercise & Fitness 1 08-12-2003 12:13 PM




Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off




Join Our Newsletter

Stay healthy through tips curated by our health experts.

Whoops,

There was a problem adding your email Try again

Thank You

Your email has been added











All times are GMT -7. The time now is 11:36 PM.



Site owned and operated by HealthBoards.com™
Copyright and Terms of Use © 1998-2014 HealthBoards.comô All rights reserved.
Do not copy or redistribute in any form!