Workout Routine! (Need the guys to respond)

[dwhite78]

Not that yall ladies can't of course!!

I have been going to the gym for about 3 weeks now, and I can already tell a difference in my energy levels. A few things I was hoping I can get some direction on. I want to maximize my results for the hour and a half that I am at the gym. I am doing about 45 min of cardio (Usually 15-18 miles on the Lifecycle) and then working out with weights for the remainder of the time.

I alternate upper body and lowerbody so I have a longer break between gym visits for those muscle groups.

For example, Thursday I plan to do the following.

5:15 - 6:00
Lifecycle for 45 min at level 10 (avg 85KMph)
6:00 - 6:30
3 sets of Bicep Curls (10 reps each) (20lbs)
3 sets of Tricep Extensions (10 reps each) (20lbs)
3 sets of Bench Press (10 reps each) (75lbs)
3 sets of Buterfly Press (10 reps each) (30lbs)

Usually do a five minute cool down period on the tredmil afterwords.

Given that example, is that a good mix of cardio and weights? I am trying to go more for weight loss then building muscle mass. (I retained quite a bit of muscle from playing football) I would like to tone up though so once I get to target weight I can go back to lifting for mass.

Also, are personal trainers really worth it? My membership with the gym covers trainer consultation. But I've never had a good expierence with trainers while being overweight. (not at this gym though)

Any feedback would be appreciated. Interested in what other people are doing at the gym.

[Stayingstrong]

I am not a guy of course but I have read that it is better to do weights first then cardio. If you do weights first you will burn all the glycogen and when you get ready to do cardio you are "suppose" to burn more fat. I hope that helps some. Looks like you have a really good routine started!! KEep up the great work, the hard work will pay for you ~Tammy

[califmtbguy]

Agree with Tammy. I have heard exactly the same thing.I don't lift weights anymore, but I did it for long enough to pick up a few pointers.

Do a 5-10 minute warmup on the bike.
Hit the weights,
Then do your cardio.

You might want to try getting your reps up into the 12 - 15 range. 15 being the highest. If you get to 15 easily you need to bump the weight up.

For the workload you are doing the upper body/lower body is probably fine. However, you are going to find that as your workload increases you will have a difficult time doing all of your upper body on the same day.

Really focus on the compound muscle exercises. Bench Presses, leg press, lunges, pull ups(downs).

Those exercises will bring multiple bodyparts into play. Isolation exercises at this point aren't going to give you a lot of noticeable results. However, the compound exercises will also get your heartrate up and warm you up for the cardio.

Also....and I'm almost done..promise....you need to reduce the amount of time between sets. Do not allow more than one minute between sets. Get a watch. Do your set....one minute rest.....set.....one minute rest....set. This will turn your weight workout into a semi-cardio experience. Since your focus right now is on weight loss and burning fat you want to keep that heartrate up whenever you can.

Good luck. Happy to answer any questions.

[ShortieB03]

heres my routine even though i am a girl not a guy, i am in training to be a personal trainer/nutritionist as we speak :

Monday,wed.,fri.:weight training (45min)
monday through saturday i do cardio for 45minutes to an hour if im feeling charged, if yo want to get maximum calories burned in a shorter amount of time i suggest intervals for example if you want a 45min. workout you do 20min on treadmill, 20min. on eliptical trainer, and 5min. on stair stepper and with each machine vary the different levels of intensity like start easy to hard then back to easy....and trust me you will feel the burn.... and weights are great for everything!!!!

Britt,
Sw:135 Cw:130 Gw:109/110

[CasinoGirl]

I have to agree with Tammy and cali about doing your weights before your cardio.Also i have always read to work your larger muscle groups first and then your smaller one next.Like chest, back, legs; before biceps, triceps etc.

[Stayingstrong]

I agree with Cali and Rhonda with their pointers as well. I also wanted to add, to make sure you are lifting heavy enough weights to which you come to failure on your 12-15 reps. Meaning if you use a 5 lb weight and you can do 15 reps and you know you can keep going to light but if you pick up a 10 lb weight and you can only do 9 reps that is to heavy so if you pick up a 8 lb weight and do 12-15 reps and you feel that you could not continue and do another rep you have the perfect weight!! I think this is sooooo important!! Some women get scared to lift heavier weights and think they will bulk up and that is not at all true. That is a good idea to break up the lower and upper body and that also gives those muscle groups more time to repair between workouts. Looks like you are off to a GREAT start keep up the hard work you will love the results. ~Tammy

[ April 14, 2004, 10:08 PM: Message edited by: tlgreene18 ]

[ck]

I agree with all the advice do lifting before cardio. Need to be able to apply, max effort to lifting. If you have the luxury seperate the two so you can give each your full attention. If you need to do them at the same time, lifting then cardio.

Your lifting routine could benefit from some core exercises also. Crunches and stiff-leg deadlift(treat core exercises just like other lifting, same reps and increase weight, abs are like any other muscle and responds to lower rep higher progressive resistance training, instead of high reps -- let the cardio remove the fat over the area). Your core ties toghether all you muscles, and helps you apply full body power in real world tasks. Plus your missing a good back exercise (Lat pulldown or bent-over row). Start with what you have, but as you advance incoperate the rest.

As for reps, I like 8-12, good general strength and fitness range. 6-8 reps for general strength. 3-5 reps for power. 15-20 for endurance. For maximum size gain a mix of all the rep ranges over time, to hit the slow twitch and fast twitch muscles, along with other muscular components devoted to endurance or strength) But no matter what rep range you choose, Tammy's advice on progress applies.

[ April 14, 2004, 11:19 PM: Message edited by: ck ]

[Stayingstrong]

OOOOOHHHHH CK you mentioned my FAVORITE part of my body to work: Lats call me crazy it is my favorite!!

[ April 15, 2004, 12:26 AM: Message edited by: tlgreene18 ]

[dwhite78]

Thanks for all the great replys everyone. I did my workout yesterday, weight lifting first, large muscle groups first. Then went on to cardio.

Let me tell you, the elyptical machine kicked my butt!! I think I am going to hold off on that machine until I lose a bit more weight. I did do 10 miles on the Life cycle, and 20 min on the Stair machine.

Filled out my 1.5 hour workout time and actually felt less tired after doing more?!

Thanks again