Could you please help me make a plan?

megann120

Hi, I am on calorie deficit and I still have around 6 kg to loose. I have a lottle fitness routine but I would love to add some bodyweight and I am not sure how to best fit it in.
At the moment I jog in the mornings Mon, Wed, Fri, Sun, nothing fancy maybe 20 mins plus 20 min walking. On Mon and Wed evenings I have taekwando. On Sat mornings I have conditioning class, which is lots of kicking, punching plus squats, pushups, burpees and all that torture.
When would be the best to add a little bodyweight routine? I have tried nerd fitness and really liked it. Would it be better after my jog or shall i try on alternate days? And how many times a week?
I don't want to overdo it but I would love to see some results.
Please advise xx

lorrpb

3x week, not on jogging days, and allowing 2 rest/recovery days per week with mostly walking or LIGHT activity. Since you're already doing significant exercise 5 days a week you might need to make some choices.

Cherimoose

You're already basically doing a bodyweight routine 3x a week. If you must add to it, i'd add some deadlifts & bent-over rows using freeweights, since those movements seem to be lacking in your routine. If you don't have access to weights, you can do table bodyweight rows and pullups or negative pullups.

Cahgetsfit

i'd swap jogging for lifting. you get lots of good cardio and conditioning in martial arts already - and I"ve noticed I"ve improved my kicks and what have you now that I have more muscle and core strength.

megann120

So you think my tkd is a strengh training? I wasn't sure, but it makes sense, after just 4 months i feel I am much stronger

megann120

Cahgetsfit wrote: »

i'd swap jogging for lifting. you get lots of good cardio and conditioning in martial arts already - and I"ve noticed I"ve improved my kicks and what have you now that I have more muscle and core strength.

Maybe I am too hard on myself but I do not consider my jog to be a serious workout, it gets my heart rate nicely up, but it is more for willpower than anything else. That's why I was thinking about some strengh after a jog, I am then nicely warmed up...
"deadlifts & bent-over rows using freeweights, since those movements seem to be lacking in your routine" - are these for the back muscles?

I really appreciate all advice, thank you x

meritage4

Yes doing your strength training after your jog. 20 minutes slow running and 20 minutes walking is not that strenous. Use it as your warmup.