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Seeking Workout Advice

shainley
shainley Posts: 2
edited February 13 in Fitness and Exercise
My workout routine has been very successful.

Mon: 45 min elliptical + pushups & abs
Tues: 30 min elliptical + burpee ladder
Thurs: 30 min elliptical + weight circuit
Sat: 45 min elliptical + pushups & abs

Between this and limiting my sugar intake to 16 grams/day, I have lost 30 pounds since March 2013.

Throughout that time I ratcheted up the intensity of the elliptical (increased resistance, added free weights) and increased my capacity on the weight circuit - to keep challenging myself.

But I'm wondering if my workout is fully optimized? Is there something I should be doing differently to get more benefits or tone muscle? I'd be fine losing 10 or more pounds, but that's not critical. Are there any problems with this routine? Or should I just avoid messing with success (until I get bored and switch it up)?

Thanks!

Stephanie

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    wow- since may you've been doing that?

    there are about a million other things to be doing than just burpees- there is a whole world of body weight exercises to help strengthen your body and build some muscle.

    I would diversify to be honest. once session of weight training just isn't enough- even with a burpee ladder... also that's three days of pushing- and (maybe) one day of pulling- although I suspect your back is really not getting it's maximum work with only one weight circuit since you probably do multiple things other than back.

    So- more weights.
    more back.
    balance it out- think either push pull- or upper lower splits.

    Congrats on the 30 lbs- you're obviously doing something right- but I think it's time to branch out!
  • norcalskater
    norcalskater Posts: 194 Member
    Squats would be good to incorporate.
  • LianaG1115
    LianaG1115 Posts: 453 Member
    Yep and add mountain climbers
  • mikeroybal
    mikeroybal Posts: 111 Member
    Deadlifts would be good as well
  • Harbus
    Harbus Posts: 1 Member
    Hi Stephanie,

    This is my first time posting on the forums, I've used MFP for 14 months now, before that I managed to drop a good 85lbs down to what I am now. What I would recommend would be full body workouts.

    I would say on your monday you could just spend 45 minutes doing cardio, then on your following Tuesday I would begin a full body routine (There are plenty out there on the web) then finish it off with cardio after.

    You'll be giving yourself a day of rest inbetween, so I think that is excellent! Something I like would be : 10 minutes of cardio warm-up, followed by your weightlifting, then finish it with cardio.

    A good routine would probably start with legs, as they are usually the most difficult. So a basic barbell squat/smith machine squat.. or if those intimidate you, consider a leg press. Then I would research how to do a "Romanian deadlift/Stiff legged deadlift" these exercises are excellent for women as they target the hamstrings and glutes (Which most women want to build up!) Then you could just find yourself a good chest exercise, back, shoulders ect ect. I always prefer free weights, but machines are good as well!

    Let me know what you think!

    -Andy
  • ndj1979
    ndj1979 Posts: 29,136 Member
    problems - too much cardio and not enough lifting

    solution - read starting strength and new rules of lifting for woman. Develop a program around compound movements, and lifting heavy.

    Something like..

    Monday - chest and arms
    tues - cardio
    wens - legs
    thurs - abs/plyo
    Friday - back/shoulers
    sat/sunday - active rest/cardio/etc
  • shainley
    shainley Posts: 2
    All,

    Thank you SO much for the advice. These are really great suggestions and makes me glad I posted in MFP for the first time. (Truthfully, I was afraid people would be negative, so thank you for the support.)

    My burpee ladder also includes push-ups, squats, and mountain climbers, so I think I'm covered there.

    I will absolutely consider more full-body routines and incorporating "pull" whenever I push - I never thought of that. I have been experiencing a lot of back pain and I think it's due to the free weights on the elliptical and not maintaining good posture. So strengthening my back would be smart.

    I'll try doing more strength-training beyond once/week - but truthfully, it's less fun to me than cardio and part of my weight loss success has been keeping the gym fun! But we'll see.

    Again, thanks a lot!
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