Is this diet/gym regime too intense? Opinions, please!
aliciamarieUF
Posts: 226 Member
Hi everyone! I'm 24 years old, 5'6" and weigh 141 pounds. I carry most of my weight in my tummy, arms and back and I don't have a butt. I want to change that. I met with a personal trainer at Planet Fitness (I don't like that gym, but it's close to my house so it's convenient). Anyway, the only personal trainer they have working there at the moment is very young (right out of high school) and seems a little inexperienced. He wrote up an exercise/diet plan for me to try to lose 15 pounds by summer.
It consist of being in the gym 2.5 hours a day, which seems pretty intense to me. What do you all think?
Monday: 10-15 min cardio, legs 1 hour, abs 20 minutes, 45 minutes cardio
Tuesday: 10-15 min cardio, back/chest 1 hour, abs 20 minutes, cardio 45 minutes
Wednesday: 10-15 min cardio, shoulders/triceps/biceps 1 hour, abs 20 minutes, cardio 45 minutes
Thursday: 10-15 min cardio, legs 1 hour, abs 20 minutes, 45 minutes cardio
Friday: Cardio 1 hour
Sat & Sun: Rest
Sets: 3-4 (rest 30 sec-2 minutes)
Reps: 15-20
He says I should be on a strict 1200 calorie diet.
Breakfast: 2 whole eggs, 1-2 whole wheat toast with peanut butter
Snack: fruit, protein bar
Lunch: Vegetable wrap with turkey, ham, cheese, mustard
Snack: Fruit, Almonds
Dinner: Vegetables with chicken or fish
Snack: healthy fats or greek yogurt
Seems a little intense. I don't have a lot of weight to lose. I basically want to thin out and gain some definition.
Thank you for any advice!
It consist of being in the gym 2.5 hours a day, which seems pretty intense to me. What do you all think?
Monday: 10-15 min cardio, legs 1 hour, abs 20 minutes, 45 minutes cardio
Tuesday: 10-15 min cardio, back/chest 1 hour, abs 20 minutes, cardio 45 minutes
Wednesday: 10-15 min cardio, shoulders/triceps/biceps 1 hour, abs 20 minutes, cardio 45 minutes
Thursday: 10-15 min cardio, legs 1 hour, abs 20 minutes, 45 minutes cardio
Friday: Cardio 1 hour
Sat & Sun: Rest
Sets: 3-4 (rest 30 sec-2 minutes)
Reps: 15-20
He says I should be on a strict 1200 calorie diet.
Breakfast: 2 whole eggs, 1-2 whole wheat toast with peanut butter
Snack: fruit, protein bar
Lunch: Vegetable wrap with turkey, ham, cheese, mustard
Snack: Fruit, Almonds
Dinner: Vegetables with chicken or fish
Snack: healthy fats or greek yogurt
Seems a little intense. I don't have a lot of weight to lose. I basically want to thin out and gain some definition.
Thank you for any advice!
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Replies
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2.5 hours a day of gym time is way too excessive, tbh0
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It sounds like you are correct that he is inexperienced. PF may be convenient for you but I would do some research to find a better trainer with a background in nutrition as well. This sounds like a cookie cutter approach and with that much exercise, you would not be eating enough at 1200 calories. Plus, 2 1/2 hours a day is not sustainable if you want a life outside of the gym.0
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Crazy.....if you do all that, please eat more? And fire the trainer for giving you a 1200 cal nutrition plan....And for making you do that much cardio, HIIT will be better. Oh and for making you do 20 reps of anything....thats m8re cardio, stick to 6-8 reps....0
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On the surface that seems to me like not enough fuel for that much training. Also if you are just starting out 2.5 hours a day in the gym is too much. You will likely hurt yourself. You might want to see about getting a different trainer, or at least a few other professional opinions.0
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I think you should look into some other plans to help you tone up, maybe fitness blender on youtube, live fit revolution's kettlebell workouts, Oxygen or Strong magazines for strength training workouts.
What is the calorie goal that MFP sets for you to lose .5 pound a week until you reach your goal? I would start with that or the TDEE method to see what works best for you calorie wise.
I don't think you would need to spend that much time in the gym to tone up unless you were wanting to compete in fitness or bodybuilding competitions, but I could be wrong.0 -
This isn't something I would give someone, but it's actually not too intense. 20 minutes of abs everyday is dumb, and a complete beginner doesn't need to spend an entire hour on one body part, but other than that, meh. If you're going to work out and do cardio on the same day, your going to spend 2 hours in the gym. Plenty of people have done that without dying.
It's entirely up to you if you want to, or can, put in that much time and effort tho. It's an individual decision and you'll get no judgement from me either way me.
1200 calorie diet is kinda dumb for that much activity tho. Either eat more or cut the workouts WAY down0 -
I hope you didn't pay for that advice. 2.5 hours of exercise and 1200 cals is a recipe for a burnout. That trainer represents everything that is wrong with the fitness industry and the advice it gives women
If building a butt is your main goal check out Strong Curves - the ebook is about $10. I loved my results from completing the advanced program. It's 3-4 full body workouts a week that take about an hour each. Add in a bit of high intensity cardio and you're good to go
In terms of what and how much to eat, go here http://iifym.com/iifym-calculator/ and enter your stats, goals and workouts.0 -
Do not listen to anything he told you0
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That sounds awful. Cardio everyday is unnecessary for weight loss.0
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A plan like this is why people give up. Who has time to spend 2.5 hours in the gym?0
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Anybody that measures how much you should exercise based on how much time you should spend doing it has no idea what they are talking about. It should be based on what you need to do like run a mile not spend 10 minutes running, or 3 sets of 15 reps not spend 30 minutes lifting weights.0
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Thanks for all of the advice. I thought it sounded a little bit crazy. That puts me back at square one. I have no idea what exercises I should be doing at the gym, lol. I can maintain 1200 calories a day without a problem (I usually eat back my calories). But after putting in 2.5 hours today I was seriously dead. I almost didn't finish my last 5 minutes of cardio because I felt like I couldn't push through anymore. For those asking, no I'm not new at the gym. I've been struggling with my weight for the past couple of years, mostly because I haven't really adjusted my diet the way I was supposed to. But I did make it down to 141 from 167 so I know I'll eventually be able to make it down to 125, I just don't know how! It's not coming off as easily as it was before.0
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That is crazy I would never. Who has time for that0
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I hope you didn't pay for that advice. 2.5 hours of exercise and 1200 cals is a recipe for a burnout. That trainer represents everything that is wrong with the fitness industry and the advice it gives women
If building a butt is your main goal check out Strong Curves - the ebook is about $10. I loved my results from completing the advanced program. It's 3-4 full body workouts a week that take about an hour each. Add in a bit of high intensity cardio and you're good to go
In terms of what and how much to eat, go here http://iifym.com/iifym-calculator/ and enter your stats, goals and workouts.
I didn't, thankfully. Thanks for the input.0 -
I think you should look into some other plans to help you tone up, maybe fitness blender on youtube, live fit revolution's kettlebell workouts, Oxygen or Strong magazines for strength training workouts.
What is the calorie goal that MFP sets for you to lose .5 pound a week until you reach your goal? I would start with that or the TDEE method to see what works best for you calorie wise.
I don't think you would need to spend that much time in the gym to tone up unless you were wanting to compete in fitness or bodybuilding competitions, but I could be wrong.
I have MFP set so that I can try and lose 2 pounds/week0 -
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At the risk of igniting another debate here... Planet Fitness is not known for having quality trainers. In fact, personal trainers generally consider that company to be a disgrace to the fitness industry.
Heck, any good trainer can immediately tell you that this "fitness" chain dispenses lousy advice with regard to both exercise and nutrition. (Mind you, I did notice that you said that you didn't like that gym, so you probably know what I'm talking about.)
Anyway, that program could be pretty doable for a seasoned exercises, but without that level of caloric restriction. For a relative beginner? Too much for sure.0 -
aliciamarieUF wrote: »I think you should look into some other plans to help you tone up, maybe fitness blender on youtube, live fit revolution's kettlebell workouts, Oxygen or Strong magazines for strength training workouts.
What is the calorie goal that MFP sets for you to lose .5 pound a week until you reach your goal? I would start with that or the TDEE method to see what works best for you calorie wise.
I don't think you would need to spend that much time in the gym to tone up unless you were wanting to compete in fitness or bodybuilding competitions, but I could be wrong.
I have MFP set so that I can try and lose 2 pounds/week
With you being within 15-16 pounds of your goal weight 2 pounds a week weight loss is too aggressive. Weight loss gets harder the closer you get to your goal. You need to set it to a .5 pound weight loss each week. It will take you longer, but you will have more calories to eat and fuel any exercising that you do.
Check out the Stronglifts 5x5 for women group on here, kettlebell training, or workout routines from Oxygen or Strong Fitness magazine which has workouts geared towards women. Any of these resources will help give you some ideas on how to proceed with strength training and toning up.0 -
I'm a believer that to make change last, you need to find something sustainable. Is that a routine you can live with forever? For me, it wouldn't be at all, but for some people maybe. If not for you, it'll only set you up for disappointment. I also echo 1200 is not near enough food on that routine. Strong Curves is a good read as is New Rules of Lifting for Women0
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You can lose that amount of weight in that amount of time if you put your mind to it...get correct workout and diet advice...and stay consistent.
For one...you do NOT need to do abs everyday...abs are made in the kitchen not in the gym!
That amount of cardio is also waaaaaaay too much...If you want to shed body fat and gain or maintain muscle you should NOT do more than 20-30 minutes of intense cardio! Period...After 30 mins your body gets thrown into a catabolic state and says "I'm not digesting fat....this is way too much fat being burned! " So it starts to digest muscle because it refuses to burn fat.
As far as the diet goes...it's not too strict...It's just not right for what you want to do...My advice would be to up your protein, maintain carbs at no more than 125gms./per day divided into six meals comes to ...around 21 gms. per meal (in that range).
So it can be done...just not like that.
PS - I realize there are many ways to achieve a goal...but given the time and the results you want...(Muscular butt, decreased abdominal fat...toned arms...optimally healthy); it is my belief this is the best way to get there.0 -
The food plan is ok as a base, you'll be able to make variations which stay within your calorie goals. (I'm on 1,200 but am happy to range between 1,200 to 1,500)
The training regime is far too intense for my liking, there is no need to do abs 4 times a week for 20 minutes. I would suggest you pick 3 of the works-outs he wrote up and break it up into 3-5 days per week.
For instance, do monday, wednesday and friday as provided or break them up into smaller sessions.0 -
aliciamarieUF wrote: »I think you should look into some other plans to help you tone up, maybe fitness blender on youtube, live fit revolution's kettlebell workouts, Oxygen or Strong magazines for strength training workouts.
What is the calorie goal that MFP sets for you to lose .5 pound a week until you reach your goal? I would start with that or the TDEE method to see what works best for you calorie wise.
I don't think you would need to spend that much time in the gym to tone up unless you were wanting to compete in fitness or bodybuilding competitions, but I could be wrong.
I have MFP set so that I can try and lose 2 pounds/week
You only need to lose 15 pounds. 2 pounds per week is too aggressive. 1 pound at most, possibly half a pound0 -
aliciamarieUF wrote: »
Ty, but based on your goals, you probably don't need to go that hard. Based on you're experience level, you're probably not ready to go that hard. Back off the throttle a bit before you burn out.0 -
You sound just like me! I'm also about 5'6" and at 142 right now... we have similar goals lol. And you're right, it's been tough for me to get these last few pounds off. I would ideally like to be between 120-125.... but anytime I see 130s on the scale I seem to sabotage myself lol. I also would like to add some muscle to my butt since I gain weight in my arms and stomach. I would love to get a personal trainer once I'm done with school. For now, I'll deal with muddling along on my own
![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
I would see if you can do a free trial at a real gym and work with one of their trainers. If you like it, then you can either stick with that gym or see if PF has the equipment you need to translate the workouts the personal trainer at the other gym taught you. You could also try the Y for a month (they can charge you month by month or even weekly at some of them) and do a similar thing. A lot of people don't keep a personal trainer for months and months anyway, but only for a little bit until they get going on their own.
PF is great in that it is a convenient, low-cost gym, but the ones I've been to tend to be very focused on cardio with a rather limited selection for weights. But they might have everything you need to do the training a decent personal trainer recommends, you never know!
I will say that something I've learned is doing push ups is a great way to tone your arms. I don't really enjoy doing them, but I keep myself motivated by focusing on how many I can do without stopping. When I started out I could do 2 (sad, I know). Now I'm up to 40! You can definitely notice the difference and I'm sure if I could shed some of the extra weight, they would look even more toned. As for the butt... I have yet to figure out that one. Lower body strength training confuses me. One day!
Good luck!! I hope we both make it to our 120s goal and get bigger butts!! lol
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Wow....2.5 hours sounds like a fast track to adrenal fatigue and elevated cortisol levels.0
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2hr at gym OMG, i will end up in ER after 3days if i do that.0
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Here are some progress pictures I took today. They hurt to look at, but I can see a difference. At least I don't have fat folds on my back anymore. It's just learning what to do from here to fix my sad butt and stomach.0
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