Gym, what/when/how???

iVillage Member
Registered: 07-20-2004
Gym, what/when/how???
4
Wed, 04-03-2013 - 2:55pm

Hi there. I am new to this fitness board and have a question. First, I'm an overweight runner, by about 20 lbs. I run anywhere between 20-40 miles per week, depending on what I'm training for, and I usually run 4 days a week. I am overweight because I eat like crap!! But I'm working on it. The next thing I would like to work on is strength training. I would really just like to get toned and healthier all together, along with losing those 20lbs. My question is this. I have no idea when or how often I should go to the gym, or what I'm supposed to do when I get there. I thought if I could post my possible schedule on here that someone could help me work it all out. Keep in mind, I can't reduce the number of days I run right now. I'm doing a half marathon in May. 

Ok, 

Mon: 8-9:15 am- Gym

Tue: 6:30-7:45 am- Gym, 4:00 pm- run (1hr)

Wed: 8-9:15 am-Gym

Thur: 8-9:30 am-Gym, 4:00 pm- run (1hr)

Fri: 8-9 am - Gym, 4:00 pm- run (1hr)

Sat- REST

Sun: Long Run (2+ hours)


So I can definitely get to the gym, would I have to go as often as I have listed here, and what body parts do I work on each day? 

I know this question probably seems petty but I'm just clueless when it comes to strength training and going to the gym. I know you're not supposed to work the same muscle groups every day. That's pretty much all I know. Thanks for any info!!! 

Community Leader
Registered: 09-25-2003
Wed, 04-10-2013 - 9:18am
Wow. You are dedicated to your gym workouts, and that is GREaT! Have you thought about journaling your food intake, as well? I found that keeping a journal (see the posts a couple topics down) had a tremendous effect on my weight, even though I don't weigh myself anymore. :O. I didn't realize how much snacking on bad, processed foods I was taking in. By journaling everything you eat, you might find it to be hindering your weight loss. I have also been reading books in nutrition..."The Beauty Detox Diet" was my first book, that references some clinical studies along with specific clients that the author worked with. Dr. Weill is also an advocate for nutrition as medicine, and it has a HUGE effect on our physiological and emotional sate. Just "food for thought", pun intended.
Community Leader
Registered: 04-05-2002
Thu, 04-04-2013 - 7:53am

Welcome!  Are you doing an speed work, like interval traiining or tempo runs? What I normally do, and recommend for cilents is to incorporate the two.  Do a sprint of 2-4 minutes (whatever the plan says) and instead of jogging to recover, lift w/ upper body (eg do chest/back; bi/tri; shoulders; abs/lower back).  Sprint again and do the same muscle groups.  Do that 2-3 times per muscle groups.  For the other day, do it on tempo run days so run and then lift, same exercises.  

If you're not doing speed work, you can do as kel recommended but make sure not to do leg work the day before or after your long run.  If you need ideas, just ask!






iVillage Member
Registered: 05-08-2006
Wed, 04-03-2013 - 7:49pm
Others here are personal trainers, so you will get professional advice from them. I am an amateur....but lifting is the core of my program. I lift on a three day split. One day I do exercises for Chet and back -chest press with bars and dumbbells, flies with dumbbells, Deadlifts, assisted pulls, rows, lT pull down. I do three chest and three back exercises each time, and include at leadtone one 'pull' and one 'push' . The second day, I do legs - squats, leg press, lunges, leg lift, ham string curl. The third day I do shoulders, bis, tris. Shoulder press, side raises, skull crushers, tricep extensions, bicep curls. I alternate bars, dumbbells and cables. I do three sets of most things, in 15/12/10 reps. I do a 10 minute bike warmup most days, and finish with abs.
iVillage Member
Registered: 03-15-2004
Wed, 04-03-2013 - 7:07pm

Given how much running you're doing, I think you could get away with a full body circuit twice a week.  In order to save time, you can do compound movements (like pairing a bicep curl with a lunge or a shoulder press with a squat).  

I would also add in one more rest day to give your body enough time to recover.  You current schedule looks like you might be overtraining. 

Hope that helps.  :)