Need help with routine/schedule

Jeepfreak81

Hey everyone, I need some best practices about workout schedule. Now firstly, know that over obsessing about calorie counting and exact timing of workouts turns me off and makes me lose interest. But that being said I know I could use some guidance here.

So first let me tell you my goals. I had been saying that I want to lose weight, but honestly I don't really care what the scale says. I want to lose fat and gain muscle. I'm currently 6'4" and 228 lbs as of this morning.

My routine consists of doing a calesthetic type routine in the mornings right after I get up, bodyweight type stuff just for 10 minutes or so. In the evenings we do a chest/back/shoulders workout on our Bowflex every other day. On the days in between we do arms with dumbbells. Usually we take Saturdays off. I also have a spin bike that I do 15-20 minutes on 3 times a week.

I feel like I'm probably over working the muscles and not giving ample recovery. What would be the general recommendations here? I'm a bit limited on equipment andoney and time, lol. Open to suggestions.

cwolfman13

I would do something full body 3x per week and do cardio on the other days.

AnvilHead

cwolfman13 wrote: »

I would do something full body 3x per week and do cardio on the other days.

^ A very sensible recommendation.

Jeepfreak81

That makes sense and is consistent with what I was sorta thinking. I might try doing my usual morning thing before work, and lift just 3 times a week. Cardio in between. I like doing the morning routine cause it gets the blood flowing and helps wake me up. Or do you think that may be over working my muscles still? It's mostly things like pushups, planks, arm circles, etc.

AnnPT77

Jeepfreak81 wrote: »

That makes sense and is consistent with what I was sorta thinking. I might try doing my usual morning thing before work, and lift just 3 times a week. Cardio in between. I like doing the morning routine cause it gets the blood flowing and helps wake me up. Or do you think that may be over working my muscles still? It's mostly things like pushups, planks, arm circles, etc.

If you're worried about it, consider a yoga or tai chi routine instead. Either feels pretty fabulous, is good for flexibility and balance, and is a nice start for the day. Personally, I enjoy Sun Salutations, plus some lateral twists of some type because that isn't in the S.S., then some things that work my particular problem areas. For me, that's things that open the chest/shoulders, multi-plane hip flexibility, piriformis stretches, and a few more. Late husband used to do Yang long (108) form every day first thing, with good results.

You have a really good start, just keep focusing on things you personally enjoy, and think about your goals and interests as fitness evolves, and keep a bit of challenge in the mix. You'll do great.

Jeepfreak81

Thanks Ann that's great advice and thanks for the encouragement. I have always been interested in learning Tai chi, maybe now is the time.

lorrpb

Be sure to include legs in your lift routine.
If You want to do a light body weight routine in the morning, I’d think that’s ok.