Training plan

rachelg145

Put the Nike Training Club app on your phone and start working the targeted 15-minute workouts in before your cardio and gradually do more of these strengthening workouts and less of the cardio. They will define your muscles.

Capt_Apollo

Hi,

In the next weeks, I plan to change my trainiing program. Because of work and family, I dont have the time to workout as much as before. My objective is to maintain my weight and tone but I dont mind if I gain a few pounds (I am quite skinny: 71kg for 1m93).

I am used to do 2 sessions of weight lifting per week but I think I am going to give up and replace with one session of cardio. Here is my training program:

Monday: Run (50 minutes), Cycles (30 minutes), Stepper (15 minutes)
Tuesday: Rowing (1h30)
Wednesday: Rest day
Thursday: Run (50 minutes), Elliptical machine (30 minutes), Stepper (15 minutes)
Friday: Rowing (1h30)
Saturday: Run (50 minutes), Stepper (30 minutes)
Sunday: Rest day

I dont plan to change my diet. Do you think I am going to gain/lose or maintain my weight with this training program?

Thanks for your response,
Jamal

your heart is in the right place, but you're going about your program a bit wrong.

if you like cardio, cool. do it. rowing is awesome too, but i don't think exercises can be both aerobic and anaerobic. if i were you, i'd keep up with 3 days of strength training, and 2 days of cardio. and resting two days. that would be a really great program. and if you want to get a little more cardio in, you can tack on 20-30 minutes of it at the end of your strength training days.

also, correct me if i'm wrong, but isn't Jamal a male name? your profile says you're female.

Capt_Apollo

Hi bc2ct,

What do you think of my training program? My goal is to be a completed athlete, a bit like a triathlete. Do you think there is enough diversity? Do you think I will overtrain? People say there is too much cardio in this program. What do you think?

i am a triathlete. if you want to be a triathlete, you need to swim, bike, and run. if you want a good overall level of fitness, you need to lift weights 3-4 times a week, and do some cardio 2-3 times a week.

You are saying I am doing too much cardio but what do you think of people who cycle every day to commute to work? Dont they do too much cardio too?

What about people who train for an Ironman or Triathlon? I am sure they do over 10 hours (swimming, running and cycling) of cardio per week.

to train for an ironman, triathletes do 30-50 hours of training a week. but they don't just start at that, they build up. also, by definition, triathletes crosstrain. they swim, bike, and run. each exercise uses various different muscles. thats why they can ride their bike and the go for a run. one is more hamstring dominant, while the other uses their quads.

TavistockToad

Hi bc2ct,

What do you think of my training program? My goal is to be a completed athlete, a bit like a triathlete. Do you think there is enough diversity? Do you think I will overtrain? People say there is too much cardio in this program. What do you think?

i am a triathlete. if you want to be a triathlete, you need to swim, bike, and run. if you want a good overall level of fitness, you need to lift weights 3-4 times a week, and do some cardio 2-3 times a week.

You are saying I am doing too much cardio but what do you think of people who cycle every day to commute to work? Dont they do too much cardio too?

What about people who train for an Ironman or Triathlon? I am sure they do over 10 hours (swimming, running and cycling) of cardio per week.

to train for an ironman, triathletes do 30-50 hours of training a week. but they don't just start at that, they build up. also, by definition, triathletes crosstrain. they swim, bike, and run. each exercise uses various different muscles. thats why they can ride their bike and the go for a run. one is more hamstring dominant, while the other uses their quads.

As a triathlete, how many cals do you eat? Just out of interest?

Capt_Apollo

Hi bc2ct,

What do you think of my training program? My goal is to be a completed athlete, a bit like a triathlete. Do you think there is enough diversity? Do you think I will overtrain? People say there is too much cardio in this program. What do you think?

i am a triathlete. if you want to be a triathlete, you need to swim, bike, and run. if you want a good overall level of fitness, you need to lift weights 3-4 times a week, and do some cardio 2-3 times a week.

You are saying I am doing too much cardio but what do you think of people who cycle every day to commute to work? Dont they do too much cardio too?

What about people who train for an Ironman or Triathlon? I am sure they do over 10 hours (swimming, running and cycling) of cardio per week.

to train for an ironman, triathletes do 30-50 hours of training a week. but they don't just start at that, they build up. also, by definition, triathletes crosstrain. they swim, bike, and run. each exercise uses various different muscles. thats why they can ride their bike and the go for a run. one is more hamstring dominant, while the other uses their quads.

As a triathlete, how many cals do you eat? Just out of interest?

all of them.



all kidding aside, i have MFP set for a 1lb a week loss, which is 2500 calories, because i still want to trim down a bit. i'm 6'3" and currently 235 lbs. i'd like to get down to about 220. i compete as a clydesdale athlete (men over 220 lbs).

however, i'm not training for ironman events yet. i just got into this four years ago, and i really like the short and middle distances. this year i have two sprints, and 3 olympic distance events.

also, i currently train about 15 hours a week. two days a week i lift, and i swim once a week. i ride 2-3 times a week, and run twice a week. however, since the weather is warming up and i'll be increasing my distances and frequency of cardio, i'll probably be dropping the lifting in a few weeks.

hexe666

I converted the messurements given, 6'3 and weighs approx 156 pds. I am a 6 foot female and at 156, I would be extremely thin. I don't think the calorie intake given is sufficent to support the work outs and desire to bulk up.

_lyndseybrooke_

The word "tone" basically means nothing, hence the air quotes. Seriously, it's terribly overused it means nothing.

If you're maintaining by doing what you're doing now and this is more exercise than what you are doing now, then you'll lose weight. That seems fairly obvious. That is just SO much cardio. If you want to "tone" (aka build muscle), you need to lift weights. You're exercising a lot and probably burning a ton of calories, but it's not going to make your body look more fit if you're already at a healthy weight. Cardio if for your heart - strength training is what makes your body look good.

If you want to gain weight, you'll have to eat more than your body is burning. Calculate your TDEE, add 15-20%, and eat that many calories. My guess is that you'll be eating all day long with that amount of exercise. If this is "not as much as before," I can't imagine what your routine was before. Good for you for enjoying being active, but just reading this exhausts me.

Jamal_Guildford

Thanks for your response. Yep my aim is to be a cardio endurance athlete. Honestly, when I dont do cardio, I dont have the feeling to exercise (probably because there is a lot of breaks).

Are you saying my program is not balanced? I know some people, they run 5 times a week and do only that. I believe there is enough diversity in this program.

Can you give me your training program? How many rest days do you take per week? I feel a bit guilty to take two rest days per week...:S

Jamal_Guildford

Thanks for your response. Yes I really like cardio (running, cycling, stepping and rowing), I dont have the passion for weight lifting anymore.... I am used to do weight lifting but I prefer to do rowing to work out my upper body.

What is your training program? How many rest days do you take per week? I feel a bit guilty to take two rest days....

Jamal_Guildford

Jamal is a male arrabice name.

Capt_Apollo

Thanks for your response. Yep my aim is to be a cardio endurance athlete. Honestly, when I dont do cardio, I dont have the feeling to exercise (probably because there is a lot of breaks).

Are you saying my program is not balanced? I know some people, they run 5 times a week and do only that. I believe there is enough diversity in this program.

Can you give me your training program? How many rest days do you take per week? I feel a bit guilty to take two rest days per week...:S

you want to be a cardio endurance athlete, yet i don't know any races that throw you on the elliptical for any amount of time.

don't get me wrong, i've used the elliptical before. it was the closest i got to running when rehabbing my sprained ankle.

but if your goal is to run a half-marathon or do a triathlon, then you have to get out there and run!!

most running plans do have you doing a certain amount of cross training. at the bottom of this page you'll see three plans: http://www.nyrr.org/train-with-us/training-programs/nyrr-half-marathon-training-program but they just have you do one cross training day a week!

Jamal_Guildford

I cant really swim, that's why I replace swim with rowing so that I can workout my upper body. I have seen some training programs for triathlete and they train 5-6 hours a week. They are not professional though.

Jamal_Guildford

This morning I realized how little was 100ml of milk. So I think I must be around 1800-2000 kcal.

Capt_Apollo

I cant really swim, that's why I replace swim with rowing so that I can workout my upper body. I have seen some training programs for triathlete and they train 5-6 hours a week. They are not professional though.

there are four different length of triathlons

Sprint Distance; 750 meters (0.47 miles) swim, 20 kilometers (12 miles) bike, 5 kilometers (3.1 miles) run

Intermediate (or Standard) distance; commonly referred to as the "Olympic distance": 1.5 kilometers (0.93 miles) swim, 40 kilometers (25 miles) bike, 10 kilometers (6.2 miles) run

Long Course; commonly referred to as 70.3 or the 'half-Ironman'; 1.9 kilometers (1.2 miles) swim, 90 kilometers (56 miles) bike, and a 21.1 kilometers (13.1 miles) run

Ultra Distance; commonly referred to as 140.6 or the 'Ironman'; 3.8 kilometers (2.4 miles) swim, 180.2 kilometers (112.0 miles) bike, and a full marathon: 42.2 kilometers (26.2 miles) run.

you do not train for any of them the same way. you can complete a sprint triathlon by training 5-6 hours a week.

if you want to do a triathlon, learn to swim. however, the swim leg is the shortest in the race. the most important legs are the bike, and the run. i once saw a woman do the swim part of a triathlon with her head above water the entire time, breast stroking.

_lyndseybrooke_

Thanks for your response. Yes I really like cardio (running, cycling, stepping and rowing), I dont have the passion for weight lifting anymore.... I am used to do weight lifting but I prefer to do rowing to work out my upper body.

What is your training program? How many rest days do you take per week? I feel a bit guilty to take two rest days....

My routine, since you asked: Monday, Wednesday, and Friday are my strength days. Right now I'm doing the StrongLifts 5x5 program along with a 10-minute cardio warm up and a 7-minute cool down and stretch which totals a solid hour. On Tuesdays and Thursdays, I do about 30 minutes of cardio - usually a HIIT routine or a core routine with a cardio component. I only burn about 200-250 calories Monday-Friday. I like to get in at least a walk with my husband and my dog on Saturdays, but Sunday is a total rest day. I'm looking to lose these last 8 lbs, but I'm more concerned now with how my body looks and how I feel, not the number on the scale.

I can't comment on your routine if your goal is to be a cardio endurance athlete because I have no desire to do such a thing and I know nothing about what it takes. If you like your exercise routine and it works for you, go for it. I do think you need to eat more, though. 1300 calories for someone doing this much exercise is incredibly low, especially if you're looking to maintain or put on a few pounds. I eat 1450 calories per day with what I do, and you're burning a lot more than I am. If you're a guy, you should never EVER go below 1600 calories per day. Like I said, you need to figure out what your TDEE is and AT LEAST eat that amount, if not more.

Jamal_Guildford

Training for 15 hours a week isn't over training?

Capt_Apollo

Training for 15 hours a week isn't over training?

not if you're training for a big triathlon.

you also don't start off at 15 hours a week.

Jamal_Guildford

Thanks for your reply. I dont plan to change my training program because I think I will take pleasure to do it. Dont forget I am not professional, so I have to enjoy my workout... So I may have to eat a bit more. what do you think of my diet?

Breakfast: two toasts with peanut butter, one coffee (with sugar and milk), one tea (with sugar and milk)
Lunch: one baguette/wrap with chicken/tuna or eggs + some lettuce + dressing (Caesar salad, mayo or coronation) + diet coke + one coffee (with sugar and milk) + a treat (one spoon of peanut butter or one chocolate)
Dinner: a can of tuna or two eggs, a lot veg (around 100g of salads, or green beans or brussels roots) + dressing (caesar salad, vinaigrette, salad cream) + one hot chocolate and time to time a treat (one spoon of peanut butter or one chocolate).

Jamal_Guildford

Thanks for your response. Yes I really like cardio (running, cycling, stepping and rowing), I dont have the passion for weight lifting anymore.... I am used to do weight lifting but I prefer to do rowing to work out my upper body.

What is your training program? How many rest days do you take per week? I feel a bit guilty to take two rest days....

My routine, since you asked: Monday, Wednesday, and Friday are my strength days. Right now I'm doing the StrongLifts 5x5 program along with a 10-minute cardio warm up and a 7-minute cool down and stretch which totals a solid hour. On Tuesdays and Thursdays, I do about 30 minutes of cardio - usually a HIIT routine or a core routine with a cardio component. I only burn about 200-250 calories Monday-Friday. I like to get in at least a walk with my husband and my dog on Saturdays, but Sunday is a total rest day. I'm looking to lose these last 8 lbs, but I'm more concerned now with how my body looks and how I feel, not the number on the scale.

I can't comment on your routine if your goal is to be a cardio endurance athlete because I have no desire to do such a thing and I know nothing about what it takes. If you like your exercise routine and it works for you, go for it. I do think you need to eat more, though. 1300 calories for someone doing this much exercise is incredibly low, especially if you're looking to maintain or put on a few pounds. I eat 1450 calories per day with what I do, and you're burning a lot more than I am. If you're a guy, you should never EVER go below 1600 calories per day. Like I said, you need to figure out what your TDEE is and AT LEAST eat that amount, if not more.

Thanks for your reply. I dont plan to change my training program because I think I will take pleasure to do it. Dont forget I am not professional, so I have to enjoy my workout... So I may have to eat a bit more. what do you think of my diet?

Breakfast: two toasts with peanut butter, one coffee (with sugar and milk), one tea (with sugar and milk)
Lunch: one baguette/wrap with chicken/tuna or eggs + some lettuce + dressing (Caesar salad, mayo or coronation) + diet coke + one coffee (with sugar and milk) + a treat (one spoon of peanut butter or one chocolate)
Dinner: a can of tuna or two eggs, a lot veg (around 100g of salads, or green beans or brussels roots) + dressing (caesar salad, vinaigrette, salad cream) + one hot chocolate and time to time a treat (one spoon of peanut butter or one chocolate).

Capt_Apollo

i'm not a professional either, and i still enjoy my work out.

_lyndseybrooke_

Thanks for your response. Yes I really like cardio (running, cycling, stepping and rowing), I dont have the passion for weight lifting anymore.... I am used to do weight lifting but I prefer to do rowing to work out my upper body.

What is your training program? How many rest days do you take per week? I feel a bit guilty to take two rest days....

My routine, since you asked: Monday, Wednesday, and Friday are my strength days. Right now I'm doing the StrongLifts 5x5 program along with a 10-minute cardio warm up and a 7-minute cool down and stretch which totals a solid hour. On Tuesdays and Thursdays, I do about 30 minutes of cardio - usually a HIIT routine or a core routine with a cardio component. I only burn about 200-250 calories Monday-Friday. I like to get in at least a walk with my husband and my dog on Saturdays, but Sunday is a total rest day. I'm looking to lose these last 8 lbs, but I'm more concerned now with how my body looks and how I feel, not the number on the scale.

I can't comment on your routine if your goal is to be a cardio endurance athlete because I have no desire to do such a thing and I know nothing about what it takes. If you like your exercise routine and it works for you, go for it. I do think you need to eat more, though. 1300 calories for someone doing this much exercise is incredibly low, especially if you're looking to maintain or put on a few pounds. I eat 1450 calories per day with what I do, and you're burning a lot more than I am. If you're a guy, you should never EVER go below 1600 calories per day. Like I said, you need to figure out what your TDEE is and AT LEAST eat that amount, if not more.

Thanks for your reply. I dont plan to change my training program because I think I will take pleasure to do it. Dont forget I am not professional, so I have to enjoy my workout... So I may have to eat a bit more. what do you think of my diet?

Breakfast: two toasts with peanut butter, one coffee (with sugar and milk), one tea (with sugar and milk)
Lunch: one baguette/wrap with chicken/tuna or eggs + some lettuce + dressing (Caesar salad, mayo or coronation) + diet coke + one coffee (with sugar and milk) + a treat (one spoon of peanut butter or one chocolate)
Dinner: a can of tuna or two eggs, a lot veg (around 100g of salads, or green beans or brussels roots) + dressing (caesar salad, vinaigrette, salad cream) + one hot chocolate and time to time a treat (one spoon of peanut butter or one chocolate).

Everyone should enjoy their workout, professionals or not. If you don't enjoy it, you're probably not going to stick to it.

As for your diet, it just doesn't seem like much food at all. You need to eat more. The actual food you're eating is fine if you like it, you just need to up your intake.

Jamal_Guildford

Thanks for your response. Yes I really like cardio (running, cycling, stepping and rowing), I dont have the passion for weight lifting anymore.... I am used to do weight lifting but I prefer to do rowing to work out my upper body.

What is your training program? How many rest days do you take per week? I feel a bit guilty to take two rest days....

My routine, since you asked: Monday, Wednesday, and Friday are my strength days. Right now I'm doing the StrongLifts 5x5 program along with a 10-minute cardio warm up and a 7-minute cool down and stretch which totals a solid hour. On Tuesdays and Thursdays, I do about 30 minutes of cardio - usually a HIIT routine or a core routine with a cardio component. I only burn about 200-250 calories Monday-Friday. I like to get in at least a walk with my husband and my dog on Saturdays, but Sunday is a total rest day. I'm looking to lose these last 8 lbs, but I'm more concerned now with how my body looks and how I feel, not the number on the scale.

I can't comment on your routine if your goal is to be a cardio endurance athlete because I have no desire to do such a thing and I know nothing about what it takes. If you like your exercise routine and it works for you, go for it. I do think you need to eat more, though. 1300 calories for someone doing this much exercise is incredibly low, especially if you're looking to maintain or put on a few pounds. I eat 1450 calories per day with what I do, and you're burning a lot more than I am. If you're a guy, you should never EVER go below 1600 calories per day. Like I said, you need to figure out what your TDEE is and AT LEAST eat that amount, if not more.

Thanks for your reply. I dont plan to change my training program because I think I will take pleasure to do it. Dont forget I am not professional, so I have to enjoy my workout... So I may have to eat a bit more. what do you think of my diet?

Breakfast: two toasts with peanut butter, one coffee (with sugar and milk), one tea (with sugar and milk)
Lunch: one baguette/wrap with chicken/tuna or eggs + some lettuce + dressing (Caesar salad, mayo or coronation) + diet coke + one coffee (with sugar and milk) + a treat (one spoon of peanut butter or one chocolate)
Dinner: a can of tuna or two eggs, a lot veg (around 100g of salads, or green beans or brussels roots) + dressing (caesar salad, vinaigrette, salad cream) + one hot chocolate and time to time a treat (one spoon of peanut butter or one chocolate).

Everyone should enjoy their workout, professionals or not. If you don't enjoy it, you're probably not going to stick to it.

As for your diet, it just doesn't seem like much food at all. You need to eat more. The actual food you're eating is fine if you like it, you just need to up your intake.

I totally agree with you. If you dont enjoy your workout, there is not point of training and you will loose motivation. I really like cardio and I think I will enjoy these 5 sessions of cardio per week.

For my diet, I have just been to the gym and I lost weight again this week.... I think I am going to increase the food. I started reducing the food since my flatmate made rude comments about my dinner....

Jamal_Guildford

Thanks for your response. Yes I really like cardio (running, cycling, stepping and rowing), I dont have the passion for weight lifting anymore.... I am used to do weight lifting but I prefer to do rowing to work out my upper body.

What is your training program? How many rest days do you take per week? I feel a bit guilty to take two rest days....

My routine, since you asked: Monday, Wednesday, and Friday are my strength days. Right now I'm doing the StrongLifts 5x5 program along with a 10-minute cardio warm up and a 7-minute cool down and stretch which totals a solid hour. On Tuesdays and Thursdays, I do about 30 minutes of cardio - usually a HIIT routine or a core routine with a cardio component. I only burn about 200-250 calories Monday-Friday. I like to get in at least a walk with my husband and my dog on Saturdays, but Sunday is a total rest day. I'm looking to lose these last 8 lbs, but I'm more concerned now with how my body looks and how I feel, not the number on the scale.

I can't comment on your routine if your goal is to be a cardio endurance athlete because I have no desire to do such a thing and I know nothing about what it takes. If you like your exercise routine and it works for you, go for it. I do think you need to eat more, though. 1300 calories for someone doing this much exercise is incredibly low, especially if you're looking to maintain or put on a few pounds. I eat 1450 calories per day with what I do, and you're burning a lot more than I am. If you're a guy, you should never EVER go below 1600 calories per day. Like I said, you need to figure out what your TDEE is and AT LEAST eat that amount, if not more.

Thanks for your reply. I dont plan to change my training program because I think I will take pleasure to do it. Dont forget I am not professional, so I have to enjoy my workout... So I may have to eat a bit more. what do you think of my diet?

Breakfast: two toasts with peanut butter, one coffee (with sugar and milk), one tea (with sugar and milk)
Lunch: one baguette/wrap with chicken/tuna or eggs + some lettuce + dressing (Caesar salad, mayo or coronation) + diet coke + one coffee (with sugar and milk) + a treat (one spoon of peanut butter or one chocolate)
Dinner: a can of tuna or two eggs, a lot veg (around 100g of salads, or green beans or brussels roots) + dressing (caesar salad, vinaigrette, salad cream) + one hot chocolate and time to time a treat (one spoon of peanut butter or one chocolate).

Everyone should enjoy their workout, professionals or not. If you don't enjoy it, you're probably not going to stick to it.

As for your diet, it just doesn't seem like much food at all. You need to eat more. The actual food you're eating is fine if you like it, you just need to up your intake.

And with this training program and if I keep losing weight, I will reduce the sport so that I will have more time to do other stuff (reading books, watching movies...).