What is a good workout plan?

cwils35

So I am looking to add more weights/workout into my routine. I currently do some sort of cardio (about) every day and am not looking to change that. (Light jogs, walking, or eliptical [whichever for about an hour]). I don't want to change it cause that is bonding time for my wife and I and we have had fun doing it together.

What would you suggest for an additional 30-60 minute per day routine to add to my cardio. It can be at home or gym. I've considered P90x or insanity, or some different websites that just have suggested weight lifting programs. What has worked for you? It is OK if it is geared mostly towards building muscle (and less fat burning).

Thanks for your input!

cwils35

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EDollah

I'm just a fat guy, not an expert by any means. If you're already doing 1 hour of cardio work, then weight lifting with the additional time you're adding would provide good results.

What I'm doing to not be such a fat guy, is cardio in the morning, weight lifting in the afternoon. So far I'm pleased with how they complement each other and I can't complain about progress.

I can't substantiate the following statement at all, but it seems logical to me that, given 1 hour of cardio work per day, an extra hour of cardio would provide diminishing returns, while an hour of weight lifting would not.

DavidHusky

I'm kind of in the same boat (except my run/cardio is bonding with my dog instead of my wife ) and I've been doing a half hour circuit/interval training (Fit Body Boot Camp), but I'm thinking about switching to lifting instead of the circuit training (although I enjoy that also). I've been doing research and it seems like stronglifts 5x5 is pretty popular - I read through the literature on it and it seems pretty easy to get started with, providing you have access to power cage/bench/olympic barbell w/weights. Interested to see what suggestions you get.

cwils35

Thanks for the feedback, and glad to hear I'm not the only one curious!

cwils35

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ChrisLindsay9

Congrats on the fitness program you've been working on for the time being. That's a good deal of effort. It's awesome to read your interest in wanting to incorporate lifting weights.

I think a couple of days of heavy lifting would be a really nice addition to what you're doing. Three would be the perfect amount, since most strength training workout plans usually are designed to cover a minimum of three days a week.

A couple of book resources:
-- Starting Strength by Mark Rippetoe (great if you have a home gym or have access to a gym)
-- 5/3/1: The Simplest and Most Effective Training System for Raw Strength by Jim Wendler

You can find some decent workout plans on bodybuilding.com, t-nation.com, and a few other sites.

If you have the budget, see if there are any personal trainers at the gym who are familiar with a stronglifts program, maybe mention one of the above books and programs to see if they're familiar?

You could theoretically build a program around compound lifts and gradually add in some accessory, isolation work, as you find more time and interest. The classics are barbell back squats, barbell deadlifts, barbell bench press, and to some degree the barbell overhead press. If you're able to do so, try doing these at a gym and have an experienced lifter or gym staff member watch your form. And be open to suggestions/advise from others as you progress. And there are lots of youtube videos that will be of help here as well.

Hope this is of some benefit to you! Good luck!

rassha01

Maybe some HIIT or Tabata. There are some great apps that can get you going at home with no investment needed besides time and effort.

harphy

Px90 is more "muscle" oriented while Insanity is better for loosing weight. There are special programs for guys like Body Beast, but wifey won't be too pleased with them.

arains89

If you are already doing a good deal of cardio Insanity will just be a bunch more cardio so I wouldn't suggest it. P90X has some good weight lifting classes they are about an hour long each. I wouldn't follow the schedule as it will have you doing lifting classes 3x/week 2 cardio based classes and a yoga class. Since you already have the cardio down perhaps you could add in one of their lifting classes three times a week? Good luck! Otherwise I am sure that you can just follow a heavy lifting program that you can find on line for free. Either way definitely do some lifting to add to your cardio!

dewsmom78

I am finishing up Jillian Michaels Body Revolution. Perfect 90 day program. Combines strength training with cardio and every 2 weeks the workouts change and get more challenging. You don't get bored.


Otherwise, once I finish that in 2 weeks, I am switching to strength training M-W-F and running T-Th. I like my weekends free.

cwils35

Thanks for all the great info. Will certainly look into those books and suggestions !