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  #1   ^
Old Mon, Jan-04-10, 10:09
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default Weight Training Challenge

If you want to lose fat or change your body, one of the most important things you can do is lift weights. Diet and cardio are equally important, but when it comes to changing how your body looks, weight training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that lifting weights can:

* Help raise your metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long.
* Strengthen bones, especially important for women
* Make you stronger and increase muscular endurance
* Help you avoid injuries
* Increase your confidence and self-esteem
* Improve coordination and balance

Last edited by Hoppinn : Mon, Jan-04-10 at 11:48.
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  #2   ^
Old Mon, Jan-04-10, 10:14
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

I work out on my Bowflex machine three times a week. My workouts are usually done on Tuesdays, Thursdays, & Saturdays.

I really enjoy the results I am getting by including exercise into my program and would like to encourage others to join me!

1.02.10
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps each
120# Leg Extension
120# Bench Press
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Standing Low Back Extension
120# Seated Lat Rows
120# Triceps Pushdown
150# Seated Abdominal Crunch
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  #3   ^
Old Tue, Jan-05-10, 22:52
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps each
120# Leg Extension
120# Bench Press
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Standing Low Back Extension
120# Seated Lat Rows
120# Triceps Pushdown
150# Seated Abdominal Crunch
Reply With Quote
  #4   ^
Old Thu, Jan-07-10, 16:23
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

Bowflex, 20 Minute Better Body Workout & Chest Fly, 2 sets
120# Bench Press
120# Seated Lat Rows
080# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
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  #5   ^
Old Mon, Jan-11-10, 10:45
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

My husband and I workout on the Bowflex together three times a week. Since it was his birthday on Saturday and Sunday is my normal day off from all exercise, I took my day off on Saturday and we were able to get them done yesterday.

I increased the weight on my Chest Fly to 50 lbs. in each hand but it was so hard to get done that I am not sure if I will be able to keep up with that weight!

Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
100# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
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  #6   ^
Old Tue, Jan-12-10, 19:27
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
100# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Reply With Quote
  #7   ^
Old Thu, Jan-14-10, 21:32
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Reply With Quote
  #8   ^
Old Sun, Jan-17-10, 18:21
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Reply With Quote
  #9   ^
Old Tue, Jan-19-10, 23:07
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Reply With Quote
  #10   ^
Old Thu, Jan-21-10, 13:56
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Reply With Quote
  #11   ^
Old Sun, Jan-24-10, 12:45
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

Yesterday
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
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  #12   ^
Old Tue, Jan-26-10, 22:48
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Reply With Quote
  #13   ^
Old Thu, Jan-28-10, 20:56
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Reply With Quote
  #14   ^
Old Sun, Jan-31-10, 00:26
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
Reply With Quote
  #15   ^
Old Sun, Feb-07-10, 14:15
Hoppinn's Avatar
Hoppinn Hoppinn is offline
Senior Member
Posts: 2,013
 
Plan: CALP & Exercise
Stats: 236/129/140 Female 5'3"
BF:
Progress: 111%
Location: California
Default

I was out of town last week and took my Callanetics and WATP dvd's with me! Sunday is normally my day off but I was traveling home on Friday and switched the two.

Today
Bowflex
20 Minute Better Body Workout & Chest Fly
2 sets of 15 reps
120# Bench Press
120# Seated Lat Rows
090# Chest Fly
120# Crossover Rear Deltoid Rows
120# Biceps Curl
120# Triceps Pushdown
120# Leg Extension
120# Standing Low Back Extension
150# Seated Abdominal Crunch
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