my workout plan - am i planning right? critics are welcome

Fit_Lean_Priya

I get only 30 minutes at gym in morning 5 days a week, and Lunch time i try going for 20 min brisk walk

and i follow this plan

Mon - Upper body with Weights Machines
Tue - Spinning class (30 minutes)
wed - Stationary bike with dumbbells in hand (bicep,triceps,shoulders)
Thurs - 30 minutes Fitness Ball Abs
Fri - Treadmill or Cross Trainer
sat- legs Training at home
sun - i go for outdoor run

i welcome all critics on my weekly workout planning, because i do feel tired at the end of day, not sure if i am going on right way

vdubsl

personally, i'd plan to fit a rest day somewhere there perhaps a sunday but besides that seems solid enough to me.

Mr_Knight

What are you trying to accomplish?

Fit_Lean_Priya

What are you trying to accomplish?

My goal is to get toned and Not increase weight

Fit_Lean_Priya

personally, i'd plan to fit a rest day somewhere there perhaps a sunday but besides that seems solid enough to me.

yes rest day is imp too, let me try on saturday or sunday

jyotidhawan

sounds good to me...but have atleast one rest day honey...

meshashesha2012

i think given your goals you'd be better off doing more compound lifts.

lifting weights on the bike is just weird because it means that you're more than likely not going to be able to get a good enough workout either from the bike or from the weights because you're trying to do them at the same time. so basically your intensity will more than likely be so reduced that you wont get any benefit fitness wise.

i would suggest stop trying to reinvent the wheel and just go for programs that have already been vetted and where people are actually the same results you want. check out new rules of lifting for women, starting strength or strong lifts

Fit_Lean_Priya

lifting weights on the bike is just weird because it means that you're more than likely not going to be able to get a good enough workout either from the bike or from the weights because you're trying to do them at the same time. so basically your intensity will more than likely be so reduced that you wont get any benefit fitness wise.

on the contary, i really get a good workout that i feel sore next day, while i take rest from dumbbels my legs are paddling bike vigrously, and during lifting i am paddling slow

tigersword

Compound lifts maximize efficiency, your "plan" is mostly wasted time. Go with Stronglifts, follow the program. Playing with dumbbells while trying to ride a bike is the ultimate in time wasting, spending an entire day just working abs is also a total waste.

Fit_Lean_Priya

i would suggest stop trying to reinvent the wheel and just go for programs that have already been vetted and where people are actually the same results you want. check out new rules of lifting for women, starting strength or strong lifts

i follow that on other 2 days, i really liked "new rules of lifting for women" very informative

Fit_Lean_Priya

i am thinking next week, i will do weight lifting everyday (alternate muscle group), will observe the changes and accordingly replan my next weeks

Walter__

If you only have 30 minutes a day, dedicate the majority of your days to lifting weights.

You will look better lifting 4-5 days a week instead of doing cardio those days.

Fit_Lean_Priya

Compound lifts maximize efficiency, your "plan" is mostly wasted time. Go with Stronglifts, follow the program. Playing with dumbbells while trying to ride a bike is the ultimate in time wasting, spending an entire day just working abs is also a total waste.

okay, i will replan my program

aafoo

Keep atleast one day for rest else you will eventually feel burned out! I would suggest keep rest day on some weekdays and increase intensity of weekends. Thats what I do. But its only you who knows the best,

Fit_Lean_Priya

If you only have 30 minutes a day, dedicate the majority of your days to lifting weights.

You will look better lifting 4-5 days a week instead of doing cardio those days.

make sense, i really need to replan my entire week i guess

Fit_Lean_Priya

Keep atleast one day for rest else you will eventually feel burned out! I would suggest keep rest day on some weekdays and increase intensity of weekends. Thats what I do. But its only you who knows the best,

yes, Monday is best rest day

MisterDerpington

Cardio overload.

meshashesha2012

lifting weights on the bike is just weird because it means that you're more than likely not going to be able to get a good enough workout either from the bike or from the weights because you're trying to do them at the same time. so basically your intensity will more than likely be so reduced that you wont get any benefit fitness wise.

on the contary, i really get a good workout that i feel sore next day, while i take rest from dumbbels my legs are paddling bike vigrously, and during lifting i am paddling slow

regardless of feeling sore, are you seeing the results you want?

soreness isn't really a good indicator of how effective a workout is

Fit_Lean_Priya

Cardio overload.

i thought so too

Fit_Lean_Priya

lifting weights on the bike is just weird because it means that you're more than likely not going to be able to get a good enough workout either from the bike or from the weights because you're trying to do them at the same time. so basically your intensity will more than likely be so reduced that you wont get any benefit fitness wise.

on the contary, i really get a good workout that i feel sore next day, while i take rest from dumbbels my legs are paddling bike vigrously, and during lifting i am paddling slow

regardless of feeling sore, are you seeing the results you want?

soreness isn't really a good indicator of how effective a workout is

yes i guess you are right, next week i will do weight lifting everyday (alternate muscle group), will observe the changes and accordingly replan my next weeks

sweettoothfairy

Compound lifts maximize efficiency, your "plan" is mostly wasted time. Go with Stronglifts, follow the program. Playing with dumbbells while trying to ride a bike is the ultimate in time wasting, spending an entire day just working abs is also a total waste.

^this. Listen to this man. He knows what he is talking about.

Walter__

If you only have 30 minutes a day, dedicate the majority of your days to lifting weights.

You will look better lifting 4-5 days a week instead of doing cardio those days.

make sense, i really need to replan my entire week i guess

Another reason I suggested you lift more than you do cardio is because you only have 30 minutes. An adequate (imo) weight lifting session is about an hour. Seems you only have half that time a day, you're going to need to make up for it by lifting twice as often.

DavPul

i would suggest stop trying to reinvent the wheel and just go for programs that have already been vetted and where people are actually the same results you want. check out new rules of lifting for women, starting strength or strong lifts

i follow that on other 2 days, i really liked "new rules of lifting for women" very informative

1. Then perhaps you should follow the routines from the book, because what you've designed is very hodge podge.

2. Riding a bike with weights is a great way to decrease the efficiency of two things at once.

3. There's really not enough work on this current routine that a rest day is something I'd be worried about.

PikaKnight

lifting weights on the bike is just weird because it means that you're more than likely not going to be able to get a good enough workout either from the bike or from the weights because you're trying to do them at the same time. so basically your intensity will more than likely be so reduced that you wont get any benefit fitness wise.

on the contary, i really get a good workout that i feel sore next day, while i take rest from dumbbels my legs are paddling bike vigrously, and during lifting i am paddling slow

DOMS (delayed onset of muscle soreness) is not a way to measure a workout. Just putting that out there.

ETA: And I agree with Dav. You have the NROLFW book and say you like the info and routines you read...so why not just follow that?

Fit_Lean_Priya

lifting weights on the bike is just weird because it means that you're more than likely not going to be able to get a good enough workout either from the bike or from the weights because you're trying to do them at the same time. so basically your intensity will more than likely be so reduced that you wont get any benefit fitness wise.

on the contary, i really get a good workout that i feel sore next day, while i take rest from dumbbels my legs are paddling bike vigrously, and during lifting i am paddling slow

DOMS (delayed onset of muscle soreness) is not a way to measure a workout. Just putting that out there.

ETA: And I agree with Dav. You have the NROLFW book and say you like the info and routines you read...so why not just follow that?

because i thought doing a mix of everything might give better results, all these posts are making sense to me, i really need to change my plan now

Fit_Lean_Priya

thanks everyone

MisterDerpington

lifting weights on the bike is just weird because it means that you're more than likely not going to be able to get a good enough workout either from the bike or from the weights because you're trying to do them at the same time. so basically your intensity will more than likely be so reduced that you wont get any benefit fitness wise.

on the contary, i really get a good workout that i feel sore next day, while i take rest from dumbbels my legs are paddling bike vigrously, and during lifting i am paddling slow

DOMS (delayed onset of muscle soreness) is not a way to measure a workout. Just putting that out there.

ETA: And I agree with Dav. You have the NROLFW book and say you like the info and routines you read...so why not just follow that?

because i thought doing a mix of everything might give better results, all these posts are making sense to me, i really need to change my plan now

You can do cardio just about anywhere (as seen from the walks you take on your break from work). You should give yourself time to lift when in the gym. If you only have 30 minutes each time, then do only compound lifts. Or try to make more time. You do want to do a mix of cardio and strength training, but what you have right now isn't that.

Fit_Lean_Priya

You can do cardio just about anywhere (as seen from the walks you take on your break from work). You should give yourself time to lift when in the gym. If you only have 30 minutes each time, then do only compound lifts. Or try to make more time. You do want to do a mix of cardio and strength training, but what you have right now isn't that.

yes i get that, i will follow my book of new rules of lifting for woman

Fit_Lean_Priya

NROLFW Workout A - done yesterday

PositiveBody

Do you get enough sleep at night? What is the normal amount of sleep you get?

DavPul

Saywut?