Tweet5 days a week, huh? bodypart split?

do your cardio on a treadmill at a high incline at a very fast walk, borderline jog. but not a jog. usually about 3 to 3.5mph is good enough. do that 4-6 times per week (preferrably on an empty stomach in the morning upon waking) for about 3-4 weeks and report back. also, no carbs AT ALL 3-5 hours before going to bed. make sure stress levels aren't out of whack, you're sleeping well, and not overtraining.

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Originally Posted by a-bomb83

5 days a week, huh? bodypart split?

do your cardio on a treadmill at a high incline at a very fast walk, borderline jog. but not a jog. usually about 3 to 3.5mph is good enough. do that 4-6 times per week (preferrably on an empty stomach in the morning upon waking) for about 3-4 weeks and report back. also, no carbs AT ALL 3-5 hours before going to bed. make sure stress levels aren't out of whack, you're sleeping well, and not overtraining.

Thank you, but no running or fast walking for me, I had hip surgery in January, all I can do is ride the bike and swim. (just with arms, I use a buoy to support my hip)

My surgeon actually recommended that I never get on the treadmill again, she said its awful for people with hip problems.

I have been cutting my carbs off early in the day, and I actually have been sleeping well.

As far as my weight lifting routine, I have been working Chest/shoulders/triceps twice a week. Back/biceps twice a week and legs once a week, thats how I came up with the 5 times a week.

Core gets worked in on sporadic days.

Thanks tho for you suggestions, unfortuneately, the cardio part wont work for me.

Any other thoughts?

TweetDefinitely no treadmill or higher impact aerobic activity, at least until you hip is good and healed. I'm gonna say you need to place a bit more emphasis on your weight training, lifting heavy and working on adding some quality muscle, which will in turn burn some of that unwanted excess body fuels(BF). But you need to place a bit more emphasis on working the larger muscle groups, and definitely setting up your training routine split differently. I like to see women break up there push/pull groups a bit different, I think we make better gains, and avoid over training that way. I would say and this is just off the top of my head, but you'll get what I'm trying to relay to you....

Chest/Bicep/ Core
Legs (front quads)/calves
back/tri's/core
Delts/Bi's/calves
Legs (back hams)/gluteals
Rest


Say do your resistance training AM and then Recumbent bike PM, on none leg days and perhaps on of the weekend days. Remember now its is important to maintain your flexibility as well so get in some quality stretching~!



Stay Strong~~!!!
IPL