I've been lifting dumbbells as well. But find that nothing much happens. I suspect the curry, naan etc. of Asian origin is the cause. Any idea on what to eat from our normal Asian menu to stay fit but not fat. I have been lifting on and off usually the stint lasted a month or 2 before I loose motivation and started again 2 to 3 months later . My reps area usually as follows:
I start with 30 minutes jog at 5.5km/hr on treadmill
1. Dumbbell curls 3 sets of 16,12 and 10 reps
2. Tricep extension 3sets as above
3. Shoulder press 3sets as above
4. Chest fly 3sets as above
5. Chest Press 3 sets as above
6. Sit up 3 sets of 15 to 20 reps
it's not advisable to do cardio and weight on the same session. if you do cardio (jogging), then do weight on other time.
as for your weight, it's fine. just remember to take some supplement (eg: protein), and have enough sleep. _________________ Regards,
alvinhan
Previously in PJ, then S'pore, and now in Manila Vietnam.
Thanx for the reply Alvinhan. I'll change my routine then.
Probably, cardio in the morning and lifting at night
or cardio one day and lifting the other day.
Joined: Feb 21, 2006 Posts: 37 Location: Damansara
Posted: Tue Feb 21, 2006 9:22 pm Post subject:
Disagree. A good programme should have both components - cardio & resistance training. If you're building bulk, so for a split routine - that means you train is possible 6 days but different muscle group, so gives the muscle times to recover and grow. Try concepts like supersets, train to failure - explained in Muscle & Fitness magazine.
Good physique is better than just big. So cardio is absolutely necessary, 60-70% THR 60 minutes. Just cut back is your losing weight too fast. New approach now includes incorporating Yoga, balance and stretch routines for the better physique.
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. My reps area usually as follows:
