Thank you all for the warm welcome. I am a member of a few forums on various subjects and I've never had a welcome like this one.
Firslty - grad school, as you say in the US, has long gone now. I graduated in 2004. BTW, it was part time so I had to do my day job too.
It was then almost immediately after graduation that my third child came along and it is she that has contributed, along with a bit of apathy and lazyness, to me staying away from
reguar workouts.
Hey, but i'm back now. I have my goals set. My weight is fine at about 198lb, I'm 6ft. My trouble is I have too much body fat!
My goals are based on body fat reduction and muscle gain.
I read that HIIT & EPOC are great ways to gain muscle and increase metabolism.
I visit the gym 4 - 5 times per week, at night, where I do 30 mins HIIT CV workout, changing my machine of choice each night, from X-trainer, static bike, treadmill (walking up inlcine as I can't run due to injured knee).
I think I have the CV side covered.
I folow each CV workout with a 20 - 30 minute resistance session. This is where I need so help.
I currently do four resistance sessions per week laid out thus:
Session one: Upper arms and chest
Session two: Legs
Session three: Back and triceps etc
Session four: ABS etc
Apart from ABS, which is gym ball based, all other resistance work is done using machines i.e. rarely using free weights.
What I would like to know is how much weight should I be using, as a percent of my 1RM, how many reps, sets and length of the rest in between sets.
Also, if anybody has a good example of a whole body workout, it can include free weights, I do have access, I would be very interested and greatful.
Thanks again for the warm welcome
Snowy.
c'mon let's make the ol' man fit.
