Workout Schedule/Routine Questions

TroyTrudel

Hello,

I am about two months into my weight loss efforts and I have lost about 10 pounds so far by just tracking my eating and exercise habits. I have not started an exercise routine yet but I am going to put something together and begin this week. I have a question about exercise timing and wanted to get some advice/suggestions. Here is the scenario:

I am a father of two boys ( 2 years and 6 months) and I work full time. My days are very packed before, during and after work so I need to fit in exercise where I can. I walk briskly whenever I can at lunch but I often get pulled into meetings so I can rely on that as my only form of exercise so I am planning the following.

Morning:

30-45 minutes of cardio in the morning on an elliptical trainer ( I get up between 5:00-6:00 with the 2 year old so I can do this before getting him breakfast and getting ready for work)

Evening:

Strength training with free weights before bed. ( I have a complete set of dumbbells and a good bench for this)

My questions are:

1. Has anyone had success with splitting their workouts up like this?
2. I am thinking this direction because I think that cardio at night would keep me when I try to go to bed - has anyone had experience here?
3. How many days a week should I aim for?
4. Are there specific exercises for strength training with or without dumbbells that people can recommend for someone working out at home?

I am open to feedback on this approach and any advice that people have. I am trying to get down to 160-165 (I am at 180 now) but I also want to build my strength and endurance to keep up with the two little guys over the years. I am not that concerned with my overall weight as I am losing that to improve my health (triglycerides, cholesterol level) so I am more focused on getting to a healthy but stronger weight.

Thanks in advance!

Troy

LazSommer

You can get away with 2 or 3 with strength training, your cardio is fine whenever. Many people do this.

LazSommer

Also, any chance your home setup allows for squats? If so, you can do a starter strength program.


Personally, I do my workout t when the kids go to bed. I don't worry so much about cardio because I am more interested in increasing my lifts than losing any weight. You may find this to be the same, if not, keep up your cardio.

If you're just lifting for the benefits and not hoping to squat 500+lbs then don't worry about your cardio placement so much.

TroyTrudel

Also, any chance your home setup allows for squats? If so, you can do a starter strength program.


Personally, I do my workout t when the kids go to bed. I don't worry so much about cardio because I am more interested in increasing my lifts than losing any weight. You may find this to be the same, if not, keep up your cardio.

If you're just lifting for the benefits and not hoping to squat 500+lbs then don't worry about your cardio placement so much.

Thanks for the reply! I do have room to do squats. Should I start with no weights and then add dumbbells after I get my form down? I am looking to add muscle as well to help keep my metabolism up to burn more calories but I am not looking to squat 500 lbs.

LazSommer

Also, any chance your home setup allows for squats? If so, you can do a starter strength program.


Personally, I do my workout t when the kids go to bed. I don't worry so much about cardio because I am more interested in increasing my lifts than losing any weight. You may find this to be the same, if not, keep up your cardio.

If you're just lifting for the benefits and not hoping to squat 500+lbs then don't worry about your cardio placement so much.

Thanks for the reply! I do have room to do squats. Should I start with no weights and then add dumbbells after I get my form down? I am looking to add muscle as well to help keep my metabolism up to burn more calories but I am not looking to squat 500 lbs.

http://stronglifts.com/5x5/

If you can follow that to some degree for your lifting sessions, I would recommend it. The site explains everything you would want to know about beginning lifting, and then some. Solid program, there are others, but I've personally used this and it seems to be touted the most by others as well.

TroyTrudel

Thanks Again!