Feeling the burn using the bar – About




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Yesterday I decided to change up my routine and used the bar that is attached to the metal frame and put 10 lbs weights on both sides.  I did lunges and squats.  I did 4 sets of 25 rep.  for each move.

I felt my heart rate go up and I was sweating, which I wasn’t feeling anymore in my routine using the machines. 

Today I am really sore and feel my glutes and hamstrings muscles. 

I hope that changing my routine will help me get over my plateau.  I am trying to break out of the 160’s to get into the 150’s. 

I want to tone my tummy and love handles, I am doing sit ups on the ball and planks and using the kettle ball.

I have notice that I have lost inches around my sides.  I need advice for targeting the lower ab. 

Should I do the reverse sit-ups on the the bars?Smile

#1  


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I don’t know what machine you are using?  Is it the Smith machine?  reverse sit ups on a bar I don’t understand at all – just do them off the floor

Also I say get off the machines completely and go with free weights.  Barbells, dumbbells and even body weight.  

Also spot reducing isn’t possible, do full body workouts to get full body reshaping.  

#2  


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It sounds like you are using the smith machine.  It’s a terrible machine and dbackerfan is right, you are far better off using free weights – a barbell or dumbbells.  Even if you use an empty bar, you are doing a lot more than you can with a smith machine, because you are relying on your own stability, not a stationery machine.  Get some help from one of the trainers at your gym and/or check out New Rules of Lifting for Women or Female Body Breakthrough.  And 4 sets of 25 is just plain too many reps, you are far better off using a heavier weight and fewer reps. 

#3  


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You had the right idea, just the wrong execution. Squats and lunges are great, but as previously mentioned, avoid the Smith Machine. Use an actual barbel in the squat rack.

One thing I did want to mention, is that if you really want to lose fat around your mid section, it all stems back to what you are eating. No amount of exercises that work your core are going to get rid of the fat you want to lose on top. They are simply getting your core stronger. How many calories are you taking in per day? A lot of people end up not eating enough. You have to make sure you are taking in enough calories to match your level of activity and that you keep a small calorie deficit (500-700 under maintenance). Also, you want to avoid processed foods and refined sugars. Instead of white rice, bread, spaghetti, etc stick with whole grains (oatmeal, brown rice, whole wheat spaghetti, whole wheat bread, etc). Finally, are you getting enough fat in your diet and how much protein are you taking in? Healthy fats (mono-unsaturated/poly-unsaturated) found in sources like olive oil, natural peanut butter, almonds, avocado, fish oil, etc are not only extremely good for you, but they help with body fat loss. A lot of people avoid fat, because they think eating fat will make them fat. Fat is an important part of your diet.

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