willpowerAli
Member
I have e-mailed Marina Carrasco Garzo and she responded my e-mail. She first send me an e-mail showing me a workout I could try. Then I told her about Cathe tapes and she replied. Here is a picture of Marina:
http://www.steelfitness.com/BETA/interview/marinacarrasco/interview.htm
Here are her two e-mails.
E-mail #1:
For you I would recommend something like this:
Monday Lat pulldowns 3 sets @ 12-15 reps
Back rows 3 sets@ 12-15 reps
*Pull ups / chin ups 3 sets @ 12-15 reps
(you can use a machine that gives you assisted weight.)
Reverse pec flys 3 sets 12-15 reps
Shoulder shrugs 3 sets 10-12 reps
Bicep curls 3 sets 12-15 reps
Hammer curls 3 sets 12-15 reps
Tuesday ab and glute work
Wednesday No chest exercsises
Shoulder press 3sets 12-15 reps
Front shoulder raises 3 sets 12-15 reps
lateral shoulder raises 3 sets 12-15 reps
(Work in 10-15 push ups between each set! This will help work your chest!)
Tricep pulldowns 3 sets 10-12 reps
Tricep kick backs 3 sets 10-12 reps
(Work in 10-15 tricep push ups between sets)
Difference between a regular push up and a tricep pushup is your hand placement. Place hands shoulder length apart for regular and place hands underneath chest for tricep.
Thursday abs and glute work
Friday Leg extensions 3sets 12-15 reps
Leg curl 3 sets 12-15 reps
Lying leg curl 3 sets 12-15 reps
Walking lunges 3 sets 15 steps on each side
Remember to do cardio 3-5 45 min cardio sesions per week. Increase as you go!
That's it! Email me with any questions you may have!
Marina
E-mail #2
Alicia, wow girl you are on the ball!! Okay, I think doing the slow and heavy work is great. But here is my question to you exactly what is your goal. If your goal is to gain muscle mass and strength, then you must train with heavy weight and do low reps. The key to growth and strength is to stimulate the muscle as much as possible followed by 5-7 days of rest. Now if you are trying to get lean and your main target is bodyfat then you need to train with lighter weight and higher reps. This type of training is more cardiovascular, therefore you will burn more calories. The reason some people do interval training is to get the benefits of both. If this is your goal then, I suggest you train for 6 weeks heavy--low reps. Then switch to your low weight high rep training for 6 weeks. If you are working towards a goal date that is within 12 weeks than break it down to 4 and 4 or 5 and 5. Either way you want to split your training down the middle. *Do not do 3 and 3. It will not be enough time for you to reach optimal results.
One thing to always remember is fat does not turn into muscle or vice versa. This theory is completely fiction. When choosing a training program prioritze your goals. It is impossible to try to gain muscle and burn fat at the same time. Through mere exercise. Diet and supplementation play a huge role. But for the most part, people who say they gain muscle and lose fat are simply losing fat and water around the muscle, therefore their muscles appear bigger, fuller and defined.
I hope I answered all your questions. I always seem to go off on a tangent!
Marina
http://www.steelfitness.com/BETA/interview/marinacarrasco/interview.htm
Here are her two e-mails.
E-mail #1:
For you I would recommend something like this:
Monday Lat pulldowns 3 sets @ 12-15 reps
Back rows 3 sets@ 12-15 reps
*Pull ups / chin ups 3 sets @ 12-15 reps
(you can use a machine that gives you assisted weight.)
Reverse pec flys 3 sets 12-15 reps
Shoulder shrugs 3 sets 10-12 reps
Bicep curls 3 sets 12-15 reps
Hammer curls 3 sets 12-15 reps
Tuesday ab and glute work
Wednesday No chest exercsises
Shoulder press 3sets 12-15 reps
Front shoulder raises 3 sets 12-15 reps
lateral shoulder raises 3 sets 12-15 reps
(Work in 10-15 push ups between each set! This will help work your chest!)
Tricep pulldowns 3 sets 10-12 reps
Tricep kick backs 3 sets 10-12 reps
(Work in 10-15 tricep push ups between sets)
Difference between a regular push up and a tricep pushup is your hand placement. Place hands shoulder length apart for regular and place hands underneath chest for tricep.
Thursday abs and glute work
Friday Leg extensions 3sets 12-15 reps
Leg curl 3 sets 12-15 reps
Lying leg curl 3 sets 12-15 reps
Walking lunges 3 sets 15 steps on each side
Remember to do cardio 3-5 45 min cardio sesions per week. Increase as you go!
That's it! Email me with any questions you may have!
Marina
E-mail #2
Alicia, wow girl you are on the ball!! Okay, I think doing the slow and heavy work is great. But here is my question to you exactly what is your goal. If your goal is to gain muscle mass and strength, then you must train with heavy weight and do low reps. The key to growth and strength is to stimulate the muscle as much as possible followed by 5-7 days of rest. Now if you are trying to get lean and your main target is bodyfat then you need to train with lighter weight and higher reps. This type of training is more cardiovascular, therefore you will burn more calories. The reason some people do interval training is to get the benefits of both. If this is your goal then, I suggest you train for 6 weeks heavy--low reps. Then switch to your low weight high rep training for 6 weeks. If you are working towards a goal date that is within 12 weeks than break it down to 4 and 4 or 5 and 5. Either way you want to split your training down the middle. *Do not do 3 and 3. It will not be enough time for you to reach optimal results.
One thing to always remember is fat does not turn into muscle or vice versa. This theory is completely fiction. When choosing a training program prioritze your goals. It is impossible to try to gain muscle and burn fat at the same time. Through mere exercise. Diet and supplementation play a huge role. But for the most part, people who say they gain muscle and lose fat are simply losing fat and water around the muscle, therefore their muscles appear bigger, fuller and defined.
I hope I answered all your questions. I always seem to go off on a tangent!
Marina
