Workout programme advice

Katrina342

Hello everyone! I'm back on MFP again trying to get some motivation and meet my goals. I haven't just plateaued recently, I've been going backwards...

So I'm trying to create a weekly programme for myself and I am looking for some advice on the best way to do it.

I'm not overweight or anything (62kg or 137 pounds) so I'm not focusing on major weight loss, but I do have a pouch around my tummy that I want to get rid of, and I'd like to tone everything else up.

My current goal is to work out 5 times a week, how do I best utilise that time? I have a leg day workout and an upper body day workout - should I do them twice a week and cardio once? Or would I be better off doing cardio three times a week and leg and upper body once each?

Appreciate any advice!

Cherimoose

Losing tummy fat and looking toned is mostly about reducing body fat, which is mostly about your calorie intake. If you're going backwards, look to your diet for the solution. Weight all food on a digital scale, if you're not currently doing that.

For exercise, many options can work, but one plan that works well is to do full-body strength training every 2-3 days, and cardio on non-lifting days. Whatever you choose, follow a proven strength program for best results, not random workouts off the web or from magazines.

SueInAz

Look first to your calorie intake if you're gaining weight. That's going to give you best results and weight gain is almost always about calories in being higher than calories out.

Strength training should be 2 to 3 days per week, preferably full body. On the days between you can do cardio. For example, I personally run every other day; that's Mon-Wed-Fri-Sun-Tue-Thur-Sat and repeat every two weeks. I lift weights on the weekdays I don't run so Tue-Thur-Mon-Wed-Fri and repeat every two weeks. That gives me 1 rest day per week, Saturday in week 1 and Sunday in week 2.

cwolfman13

I wouldn't split legs and upper body...just do a full body program...these are generally run 3x weekly (non consecutive days). Cycling is my top priority so I spend more time on the bike than in the weight room...I run a full body program 2x weekly and spend the rest of my time on the bike.

It is also beneficial to start establishing some fitness goals and aspirations as these will help direct your training protocol.

Right now I do:

Mon - Cycle AM 60 minutes endurance pace
Tues - Cycle AM 30 minutes threshold intervals
Wed - Lift PM
Thurs - Cycle AM 60 minutes tempo
Fri - Lift PM
Sat - Long ride (unless the honey do list is excessive)
Sun - rest