Work out routine

[Zandria]

Hello. I wanted to get advice on a work out routine i was going to do/am doing. My main focus is slimming down and at a reasonable rate so i dont get any lose skin, or other bad reactions. Ive been doing this for a few 2 weeks now and just wanted to make sure that im not wasting my time like in only needed to do half of or double what im doing.

Sunday- rest
Monday- 35m treadmill, 45m bike, 40m treadmill
Tuesday- rest
Wednesday- small weights high reps upper body 45m, treadmill 45m
Thursday- Rest
Friday- 35m treadmill, 45m bike, 40m treadmill
Saturday- small weights high reps upper body 45m, treadmill 45m

 

[wildman1717]

I don't care for it, no leg work. I know your doing alot of cardio, and there isn't nothing wrong with doing cardio but I think your over doing it. Diet is the main issue, I think that you will tire of this program quick. The stickies on top of the training section is a good start as far as weight programs are concerned. Don't overtrain by doing too much cardio, 45 minutes aday would be the most that I would do.

 

[Ramstein II]

Zandria, your workout needs an overhaul. First, you're doing way too much cardio to the point of endangering your hard earned muscle tissue. You're weight routine is vague, but it doesn't include legs and it's light. Lifting appropriately heavy weights is important during cutting to give your muscles a reason to stick around. I recommend this web site for your www.exrx.net That can help you with program design. I also like Body For Life by Bill Phillips for people who are not nec. bodybuilders who want to get in shape. Lee Lebrada has an excellent book too.

I would recommend this instead:

Do three days of cardio for 45 minutes. Do two days of a full body weight routine using weights in the 8-12 rep range, meaning that's all you can do in good form.

e.g. Leg press, leg curl, dumbell bench press, bent over dumbell row, dumbell shoulder press, dumbell curls, cable triceps pressdown, calf raise, crunches. Do 3 sets of 8-12 reps, except crunches you can do 1 set of 30-50.

The rest is diet. Try three meals a day and two snacks. Make sure you're eating protein with every meal or snack. For your meals eat a lean protein source the size of your palm, and for your snack eat half that amount. Eat a starch the size of your fist with your meals and half that for your snacks. Make sure you eat three servings of vegetables a day and two servings of milk. Good luck.

 

[Zandria]

Thank you very much for the input, and i just c/p'ed the wed to sat i ment that on saturday ill do low body.

yesterday morn i did the heaver weights for 3 sets of ten and after that i felt like i did a nice full workout rather then before when i was just tired from the cardio.

I know people say free weights when done right are better for you then the machines, is this true for all stages or just for more advanced BBs?

 

[jasthace]

Hey Zandria
What are your goals my man and how long have you been training?
It sounds like you are at the very beginning of you training life,I hope you keep it up and enjoy a healthy life style.

 

[Zandria]

My main goal is to be healthy, im looking to lose some weight, then get some nice lean muscle and have good defination. I have only been training for a few months, this forum has really helped alot with my diet and work out. in the past week from all the info and help i have recieved i have seen great improvments im my figure, and over all life style (eating better, working out more).

 

[Grizzly]

If I may, I would like to suggest a re-ordering of your priorities. Not that you're wrong in what you're trying to do. It's just that gettign lean and THEN trying to gain muscles might be counter-productive.

In my own past, I was a big fatty. An athletic fatty, but a fatty nonetheless. What I did was lift weight like a mofo with the 100% intention of looking like an IFBB competitor from the very get go.

I know that's not what you want, and I'll asssure you now, you can't possibly look like that without genetics and drugs, so don't worry.

Anyway, my point is, without a single second of cardio, I went from 305 to 250 in 4 months. It's all due to HEAVY weight training. Not only in terms of relative intensity(weight lifted in relation to ability) but also to "heavy training" in that I spent 4 - 5 days in the weight room busting nuts. That's how I did it. I'm sure it will work for you, too.

 

[Bob Smith]

Grizz and I have talked about MMA and boxing training. I started boxing training last week and have already noticed good improvements. Boxing and MMA training is intense and great for getting in shape.

For where I am training and since Im just getting into it, most of my time has been spent on jump rope, some treadmill work, lots of ab work.

 

[Preacher]

If I may, I would like to suggest a re-ordering of your priorities. Not that you're wrong in what you're trying to do. It's just that gettign lean and THEN trying to gain muscles might be counter-productive.

In my own past, I was a big fatty. An athletic fatty, but a fatty nonetheless. What I did was lift weight like a mofo with the 100% intention of looking like an IFBB competitor from the very get go.

I know that's not what you want, and I'll asssure you now, you can't possibly look like that without genetics and drugs, so don't worry.

Anyway, my point is, without a single second of cardio, I went from 305 to 250 in 4 months. It's all due to HEAVY weight training. Not only in terms of relative intensity(weight lifted in relation to ability) but also to "heavy training" in that I spent 4 - 5 days in the weight room busting nuts. That's how I did it. I'm sure it will work for you, too.

Grizz I would love to hear what you did. Your routine when you went from 305 to 250. Did you find that your body didn't get enough rest doing it 4-5 days a week? How was your diet. What "suppliment" if any where involved. I really enjoy hearing what you have done with your life and would love to hear How you did it. the more detailed the better. Feel free to post it or through it in a PM as I am now rudely hijacking this man's thread. Sorry.

 

[Zandria]

Ty grizz, maybe ill try that. i didnt want to spend all my time on weights and look like i gained weight. My old plan was for cardio 3 times a week, and weights 2 times a week, for what you did should i do 3weights and 2 cardio, or go full weights?

What works for some may not work for another, but its worth a try.