Workout advice?

[Mensa07]

Might not be the right place but was just wondering if anyone can answer a couple of questions on exercise etc, as I know sod all about it but am trying to do a bit more of it.

I only have a couple of times in the week that I can get to the gym, and currently I'm spending them doing the boxing circuit training sessions they do. The sessions are an hour, so its about 10 mins skiping to warm up and then on the 3min clock it's 2mins bag/pad followed by say 20 situps/pressups/burpies in the 1min, and repeat for the full hour.

One of my questions is if I want to tone up a bit should I be doing weights as well. I know some people swear by just using body weight ie pressups, but I don't feel as 'pumped' from that as I do when I've tried weights. Is there any point in a weights session after a circuit class like that, or would it just be wasted as the muscles are knackered or whatever?

Does doing weights also help burn fat, or is it just cardio for that?

Im not looking to get ripped or anything, just drop some timber and maybe tone a bit. Should I stick to the circuits for a while longer or look at a weights-based plan? As I say I only have a couple of times a week I can workout. Any advice gratefully received!!

Cheers.

[Jeff Thomas]

Might not be the right place but was just wondering if anyone can answer a couple of questions on exercise etc, as I know sod all about it but am trying to do a bit more of it.

I only have a couple of times in the week that I can get to the gym, and currently I'm spending them doing the boxing circuit training sessions they do. The sessions are an hour, so its about 10 mins skiping to warm up and then on the 3min clock it's 2mins bag/pad followed by say 20 situps/pressups/burpies in the 1min, and repeat for the full hour.

One of my questions is if I want to tone up a bit should I be doing weights as well. I know some people swear by just using body weight ie pressups, but I don't feel as 'pumped' from that as I do when I've tried weights. Is there any point in a weights session after a circuit class like that, or would it just be wasted as the muscles are knackered or whatever?

Does doing weights also help burn fat, or is it just cardio for that?

Im not looking to get ripped or anything, just drop some timber and maybe tone a bit. Should I stick to the circuits for a while longer or look at a weights-based plan? As I say I only have a couple of times a week I can workout. Any advice gratefully received!!

Cheers.

Hello mate,

I'm a qualified personal trainer and can give you a bit of advice.

With regards to weights, it's a question I get asked a lot especially by women, as they don't want to put size on. The fact is that wether you lift a dumbell or your body weight your still pushing against a resistance - the weight is merely to assist your body in working in a certain plane of movement thus challenging certain muscles.

In most basic terms working against any resistance will use energy and as such you will burn calories. Whether those calories are primarily from your bodies fat stores is almost entirely dependent on your diet. I'd you wish to drop some weight and look more 'toned' your first port of call should be diertry.

The generally held consensus is that for you to have good adaption from exercise you should be doing 3-5 30-60min sessions per week, however I have several clients who do less with good results. Circuit training also is a good choice for what appears to be your goals.

Set yourself some short, medium and long term goals and enjoy.

[Deserter]

Good advice from Jeff - check out the Training & Coaching forum as there's lots of good advice to be found as well as useful online resources for further reading etc.

Should definitely be doing weights by the way and remember you can't out-train a diet - that's at least 70% of the battle.

[matko]

Don't do the same stuff regular, try to change routines as your body becomes prone to it also u will get bored so keep shocking ur body also put some high intensity stuff in like double jumps on ropes, shuttle runs, punch outs etc.

Diet is most important thou and breakfast essential with small regular meals following plenty of water and other things to speed metabolism

[Grilling Machine]

Anecdotally, I've found HIIT more effective at burning fat than distance running; anaerobic ahead of aerobic. I use my Garmin watch to run intervals in the following order: 50% - 75% - 50% - 100% - 50% - 75% - 50% - 100%.

But I'm a light trainer and that sort of thing's all wrong for boxing.

[Jeff Thomas]

Anecdotally, I've found HIIT more effective at burning fat than distance running; anaerobic ahead of aerobic. I use my Garmin watch to run intervals in the following order: 50% - 75% - 50% - 100% - 50% - 75% - 50% - 100%.

But I'm a light trainer and that sort of thing's all wrong for boxing.

No it's not? That type of thing is boxing -

It's both suitable for boxing training and it's been proven to be the best way to train for fat loss. Although I'd make a greater distinction between your interval levels.

[freddydoesdallas]

My time in the gym is quite limited due to a newborn and I was advised to do a lot of supersets ie seated row followed by a lat pull down, weighted press ups followed by weighted dips etc. I've noticed the benefits

[Deserter]

My time in the gym is quite limited due to a newborn and I was advised to do a lot of supersets ie seated row followed by a lat pull down, weighted press ups followed by weighted dips etc. I've noticed the benefits

Supersets can definitely work, though to be honest if you're looking for a more explosive work-out I'd super-set between upper and lower body e.g. front squat followed by pull-ups.

[Jeff Thomas]

My time in the gym is quite limited due to a newborn and I was advised to do a lot of supersets ie seated row followed by a lat pull down, weighted press ups followed by weighted dips etc. I've noticed the benefits

Supersets can definitely work, though to be honest if you're looking for a more explosive work-out I'd super-set between upper and lower body e.g. front squat followed by pull-ups.

Its entirely down to the individuals goals but personally if explosiveness was important I wouldn't be super setting at all.

[Deserter]

My time in the gym is quite limited due to a newborn and I was advised to do a lot of supersets ie seated row followed by a lat pull down, weighted press ups followed by weighted dips etc. I've noticed the benefits

Supersets can definitely work, though to be honest if you're looking for a more explosive work-out I'd super-set between upper and lower body e.g. front squat followed by pull-ups.

Its entirely down to the individuals goals but personally if explosiveness was important I wouldn't be super setting at all.

Explosiveness was probably the wrong choice of phrase Jeff, but based on my experience and what I've read, you can get a more intense overall work-out by super-setting between upper and lower body - Alywn Cosgrove's done a lot of work in this area.

[Jeff Thomas]

Explosiveness was probably the wrong choice of phrase Jeff, but based on my experience and what I've read, you can get a more intense overall work-out by super-setting between upper and lower body - Alywn Cosgrove's done a lot of work in this area.

Ah ok I understand. Yep read his books he's awesome.

[Mensa07]

Jeff - thanks for the pointers mate. Can i ask you another question please, one thing I've noticed from footy/boxing is my legs last about 5 minutes before just turning to dead weights. Playing footy I've just got no speed at all over 5 yards, I can sprint at a decent speed but it takes me an ice age to get up there.

Are there any exercises/sports even I could take up to try and get a bit of snap and stamina back in my legs? Jogging? Sprints maybe?

cheers.

[Deserter]

Jeff - thanks for the pointers mate. Can i ask you another question please, one thing I've noticed from footy/boxing is my legs last about 5 minutes before just turning to dead weights. Playing footy I've just got no speed at all over 5 yards, I can sprint at a decent speed but it takes me an ice age to get up there.

Are there any exercises/sports even I could take up to try and get a bit of snap and stamina back in my legs? Jogging? Sprints maybe?

cheers.

http://www.charlespoliquin.com/Articles ... quats.aspx

[Jeff Thomas]

Jeff - thanks for the pointers mate. Can i ask you another question please, one thing I've noticed from footy/boxing is my legs last about 5 minutes before just turning to dead weights. Playing footy I've just got no speed at all over 5 yards, I can sprint at a decent speed but it takes me an ice age to get up there.

Are there any exercises/sports even I could take up to try and get a bit of snap and stamina back in my legs? Jogging? Sprints maybe?

cheers.

Yep definately agree with deserter that squats would be beneficial. I think your talking about two different problems here, one being agility and one being endurance.

Your best method of improving your endurance is going to be simply long runs- that should see your body become more efficient at moving on waste produce in your legs and allow you to perform better for longer.

The other problem being agility- you could try some agility drills. This video will give you some ideas.

http://m.youtube.com/watch?v=dyGTBIsKU4w

[Omerta]

If your new to weights then I would have a look at stronglifts 5x5 they've also got a very good app for the iPhone