Calling all fitness nerds!

mickipedia

Can someone help me plan a weekly schedule of what to work when?

I'm not sure what you need to help so overall I want to work out at the gym for an hour 2 days a week monday to friday, do a class 2 days monday to friday (zumba, yoga etc) and have a rest day on saturday and a major workout day on sunday.

I hear people working different body parts each day, I just need some advice.

I want to lower my BF% because I'm 5ft 3, 134lbs and still look ridiculously podgy and would like it to change.

Anything would be appreciated

mickipedia

bump

jacksonpt

Didn't you post a "help me design a routine" thread recently? Is this different than that?

mickipedia

Didn't you post a "help me design a routine" thread recently? Is this different than that?

Nope, its the same. I'm just hoping someone will offer to help so I decided to try a different title to attract more people.

jacksonpt

Here is what I think you're saying... correct me if I'm wrong

Monday: 1 hour @ the gym (lifting?) and a class
Tuesday: nothing
Wednesday: nothing
Thursday: nothing
Friday: 1 hour @ the gym (lifting?) and a class
Saturday: rest
Sunday: "major workout" (not sure what that means though

Is this because of your schedule? Are you packing everything into 3 days for a reason?

mickipedia

Here is what I think you're saying... correct me if I'm wrong

Monday: 1 hour @ the gym (lifting?) and a class
Tuesday: nothing
Wednesday: nothing
Thursday: nothing
Friday: 1 hour @ the gym (lifting?) and a class
Saturday: rest
Sunday: "major workout" (not sure what that means though

Is this because of your schedule? Are you packing everything into 3 days for a reason?

Not quite, more like

Monday: Gym for 1 hour
Tuesday: Class
Wednesday: Rest
Thursday: Gym for 1 hour
Friday: Class
Saturday: Rest
Sunday gym for 1 hour+ and maybe class as well

My main issue is I'm not sure if its enough/too much and what to do in the gym. I'm a complete newbie.

MinkyMoo13

I would suggest your pay for a PT to create a program for you. That way you can talk in depth to them with what you want to achieve and they can factor in the exercises and classes with what they provide at their facilities. I don't think you can just come on here and ask people to design you a program as we are all different abilities and physics etc. We are all striving for different things,, Good Luck

secretlobster

When you say "gym" what exactly are you doing?

My routine is this:

Monday: Run 30 minutes, work 20 minutes on arms/upper back with free weights
Tuesday: Rest, OR Boxing class
Wednesday: Run 30 minutes, work 20 minutes on legs (squats, lunges, etc)
Thursday: Rest, OR Boxing class
Friday: Rest (and beer lol)
Saturday: Run 30 minutes in the morning
Sunday: Rest, or run in the morning if I feel like it

Substitute your zumba classes where I have boxing
Also, it should be said that you ARE NOT going to get the results you want if you are not diligent with your diet.

jacksonpt

Here is what I think you're saying... correct me if I'm wrong

Monday: 1 hour @ the gym (lifting?) and a class
Tuesday: nothing
Wednesday: nothing
Thursday: nothing
Friday: 1 hour @ the gym (lifting?) and a class
Saturday: rest
Sunday: "major workout" (not sure what that means though

Is this because of your schedule? Are you packing everything into 3 days for a reason?

Not quite, more like

Monday: Gym for 1 hour
Tuesday: Class
Wednesday: Rest
Thursday: Gym for 1 hour
Friday: Class
Saturday: Rest
Sunday gym for 1 hour+ and maybe class as well

My main issue is I'm not sure if its enough/too much and what to do in the gym. I'm a complete newbie.

OK, then let's not over think this.

First, if you're diet isn't in order (moderate calorie deficit, good balance of fats, carbs, and protein including at least .3g of fat per lb of body weight and at least 1g of protein per lb of lean body mass) get it in order.

Second, start lifting heavy - 3-5 sets, 5-8 reps per set. Heavy means enough weight so that you can keep proper form AND really struggle to complete the last rep in each set. It'll probably take you a few workouts to get the feel for this. I suggest compound lifts (bench press, squats, deadlifts, pullups, rows, shoulder press). I'd do this 3-4 days a week depending on how you want to break up the lifts.

Third, do some fasted cardio in the mornings. 20-30 minutes is plenty, but make it count by keeping the intensity up.


Do that for a month and see what happens.

ickybella

What do you do at the gym? Have you considered Starting Strength, New Rules of Lifting for Women, Stronglifts 5 x 5, etc..?

Anonymou5

Eat less to lose fat.

Lift weight to increase muscle size.

Eat protein to repair muscles.

Sleep at least 8 hours.

Repeat.

kel7298

hmm..lets see: based on how you want to work out


Monday: Gym for 1 hour
Tuesday: Class
Wednesday: Rest
Thursday: Gym for 1 hour
Friday: Class
Saturday: Rest
Sunday gym for 1 hour+ and maybe class as well

I could do something like this

Sunday - Strength training at the gym
Monday - cardio routine (elliptical, walking, treadmill)
Tuesday - Class
Wednesday - Rest
Thursday - Strength training at the gym
Friday - Class
Saturday - Rest

tho I perfer this:

Sunday - Cardio
Monday - Strength
Tuesday - Class
Wednesday - Cardio
Thursday - Strength
Friday - Class
Saturday - Rest

And

Eat less to lose fat, eat protein to repair muscles, & sleep at least 8 hours

Good Luck

jacksonpt

hmm..lets see: based on how you want to work out


Monday: Gym for 1 hour
Tuesday: Class
Wednesday: Rest
Thursday: Gym for 1 hour
Friday: Class
Saturday: Rest
Sunday gym for 1 hour+ and maybe class as well

I could do something like this

Sunday - Strength training at the gym
Monday - cardio routine (elliptical, walking, treadmill)
Tuesday - Class
Wednesday - Rest
Thursday - Strength training at the gym
Friday - Class
Saturday - Rest

tho I perfer this:

Sunday - Cardio
Monday - Strength
Tuesday - Class
Wednesday - Cardio
Thursday - Strength
Friday - Class
Saturday - Rest

And

Eat less to lose fat, eat protein to repair muscles, & sleep at least 8 hours

Good Luck

I'm not sure if I'm disagreeing, or just clarifying, but...

If body fat is her primary goal, heavy lifting should be a bigger part of her routine than the 2 days you suggested.


Eat less to lose weight.
Eat more protein + lift heavy to maintain muscle

Maintain muscle + lose weight = loss of body fat.

wackyfunster

Eat less to lose fat.

Lift weight to increase muscle size.

Eat protein to repair muscles.

Sleep at least 8 hours.

Repeat.

Wow! That is my exact routine! Amazing!

Tara1B

Here's my routine (it changes a little from week to week):

Monday - Step Class
Tuesday - Rest
Wednesday - Powerplates Class + Core Class (or Body Pump)
Thursday - Half hour weights and strength + half hour cardio (running)
Friday - Rest
Saturday - Body Conditioning Class
Sunday - Definitely a day of rest for me!

Hope this helps!

T x

jacksonpt

Eat less to lose fat.

Lift weight to increase muscle size.

Eat protein to repair muscles.

Sleep at least 8 hours.

Repeat.

Again... not sure if I'm disagreeing or just clarifying, but..

Eating less does not mean losing fat. It means you are losing weight. That weight is going to be a combination of fat and muscle. If body composition is the goal, you have to work to minimize the muscle lost while maximizing the fat lost. This happens by:

1) maintaining a modest calorie deficit
2) getting enough protein (generally this means a minimum of 1g per lb of lean body mass)
3) heavy lifting

#1 leads to weight loss, #2 and #3 lead to muscle retention. weight loss + muscle retention = fat loss.

Tara1B

Here's my routine (it changes a little from week to week):

Monday - Step Class
Tuesday - Rest
Wednesday - Powerplates Class + Core Class (or Body Pump)
Thursday - Half hour weights and strength + half hour cardio (running)
Friday - Rest
Saturday - Body Conditioning Class
Sunday - Definitely a day of rest for me!

Hope this helps!

T x

HelloDan

Eat less to lose fat.

Lift weight to increase muscle size.

Eat protein to repair muscles.

Sleep at least 8 hours.

Repeat.

Wow! That is my exact routine! Amazing!

Well you guys clearly just copied me then!

mickipedia

Thanks for all your help.. Keep it coming!

When you say lift heavy, I may sound dumb by asking this but is there a good way of building up? I wouldn't even know what is a good weight to start on =/

I have no clue and I would hate if I went to the gym and tried to lift stuff and ended up breaking something =/

tomomatic

How much time are you spending watching TV during the week? Can you park a stationary bike in front of the TV? Here's what I do:

Monday: Stationary bike w/TV - 35 minutes. Chest and Triceps. Abs.
Tuesday: Stationary bike w/TV - 35 minutes. Back and Biceps and Shoulders. Abs.
Wednesday: Rest (or run errands)
Thursday: Stationary Bike w/TV. Chest and Triceps. Abs.
Friday: Stationary Bike w/TV; Back, Biceps and Shoulders
Saturday: A crap load of walking wherever I can squeeze it in. Sometimes badminton, tennis or volleyball.
Sunday: During football season I work out while I watch games. Right now, it's light gardening.

I have flat feet so the best exercise for me is the stationary bike.
My weekends are packed with doing stuff with the kids so it's tough to stay on schedule.
It helps that I have a home gym in the basement.

As for tailoring the intensity, I have to manage myself so I wear a heart rate monitor when I work out at home. I make sure that it stays in a good range the whole time. It's very easy to slack off at home.

mes1119

Hey, we're almost exactly the same. I'm a hair under 5'4" and about 130 (when the scale isn't being a poopy head).

Right now this is what my routine is:

MWF: Run (5k usually) and swim/elliptical/exercise video if I feel up to it to round out for an hour
TThS: The New Rules of Lifting for Women, and some added cardio if I feel like it.

You should buy the New Rules of Lifting for Women, it is great for beginners, has about 6 months worth of stages/exercises and explains everything very thoroughly

jacksonpt

Thanks for all your help.. Keep it coming!

When you say lift heavy, I may sound dumb by asking this but is there a good way of building up? I wouldn't even know what is a good weight to start on =/

I have no clue and I would hate if I went to the gym and tried to lift stuff and ended up breaking something =/

Have you considered working with a trainer for a couple of sessions to get you started? They can show you how the machines work, help you with form, get you comfortable with the weights, etc etc. There's only so much help MFP can give you.

kd_mazur

Thanks for all your help.. Keep it coming!

When you say lift heavy, I may sound dumb by asking this but is there a good way of building up? I wouldn't even know what is a good weight to start on =/

I have no clue and I would hate if I went to the gym and tried to lift stuff and ended up breaking something =/

Have you considered working with a trainer for a couple of sessions to get you started? They can show you how the machines work, help you with form, get you comfortable with the weights, etc etc. There's only so much help MFP can give you.

"New Rules of Lifting for women" is a good refrence if you are looking to stregnth train. You should be able to get it from your local library

LifeChangingExp

bump.. great info

BigDaddyBRC

Here is what I think you're saying... correct me if I'm wrong

Monday: 1 hour @ the gym (lifting?) and a class
Tuesday: nothing
Wednesday: nothing
Thursday: nothing
Friday: 1 hour @ the gym (lifting?) and a class
Saturday: rest
Sunday: "major workout" (not sure what that means though

Is this because of your schedule? Are you packing everything into 3 days for a reason?

Not quite, more like

Monday: Gym for 1 hour
Tuesday: Class
Wednesday: Rest
Thursday: Gym for 1 hour
Friday: Class
Saturday: Rest
Sunday gym for 1 hour+ and maybe class as well

My main issue is I'm not sure if its enough/too much and what to do in the gym. I'm a complete newbie.

I depends on what your overall body appearance goal is. If it's just to lose weight, the biggest focus needs to be in your diet. If it's a balance of tone, you look like youre on target, pending what you are doing at the gym. If its definition of your muscular structure, you need big focus on your diet macros and MORE gym time.,

Chris_acc_can

Generally, if spot training, you would group your days using push/pull muscles.

Day 1 - Chest and triceps (Push exercises)
Day 2 - Back and Biceps (Pull Exercises)
Day 3 - Legs and Shoulders

Chest, back, and legs are your main muscles that you are working on the day. I usually do 4 exercises for chest and back and 5 for legs (Approx 3 sets each @ about 8-10 reps). The secondary muscles (Triceps, Biceps) only need 2 exercises (Approx 3 sets and 8-10 reps). Since they are secondary muscles they are getting worked out when working the main muscles, coupled with being small muscles, they really don't require that much additional work.

Shoulders I do 4 exercises (3 sets, again 8-10 reps).

The exercises can be whatever you want, do a google search and you will find hundreds of options. As for lifting heavy, it really doesn't matter. Make sure that whatever weight you are doing is enough that by your last or second last rep you are at max effort (and as close to failure as possible). If you have a spotter you can up your weight to ensure that by your last rep you hit failure and require a spot (these last coulpe of reps, the most painful ones, is where the gains are made).

superdrood

Thanks for all your help.. Keep it coming!

When you say lift heavy, I may sound dumb by asking this but is there a good way of building up? I wouldn't even know what is a good weight to start on =/

I have no clue and I would hate if I went to the gym and tried to lift stuff and ended up breaking something =/

You seem really unsure of yourself on where to even begin and coming here for that kind of advice will lead to a lot of conflicting suggestions. In your case I would look to hire a personal trainer to go over your specific goals and time availability to design a personalized program. Also he/she can help you with important details we can't like form, intensity, load, etc.

If you do this, just make sure to take your time and find a good one.

mickipedia

I think I might have to hire a personal trainer.

I'm pretty clueless with it all. But still if people could keep posting their routines I'm sure it will help me in the long run

jacksonpt

Also, don't be afraid to get in there and start doing something. A lot of this is about feel and process. Do something for a few weeks and see how you feel. If you feel good, keep doing it. If not, try something else.

No amount of research/advice is going to guarantee you success... a certain degree of trial and error is expected.

kel7298

hmm..lets see: based on how you want to work out


Monday: Gym for 1 hour
Tuesday: Class
Wednesday: Rest
Thursday: Gym for 1 hour
Friday: Class
Saturday: Rest
Sunday gym for 1 hour+ and maybe class as well

I could do something like this

Sunday - Strength training at the gym
Monday - cardio routine (elliptical, walking, treadmill)
Tuesday - Class
Wednesday - Rest
Thursday - Strength training at the gym
Friday - Class
Saturday - Rest

tho I perfer this:

Sunday - Cardio
Monday - Strength
Tuesday - Class
Wednesday - Cardio
Thursday - Strength
Friday - Class
Saturday - Rest

And

Eat less to lose fat, eat protein to repair muscles, & sleep at least 8 hours

Good Luck

I'm not sure if I'm disagreeing, or just clarifying, but...

If body fat is her primary goal, heavy lifting should be a bigger part of her routine than the 2 days you suggested.


Eat less to lose weight.
Eat more protein + lift heavy to maintain muscle

Maintain muscle + lose weight = loss of body fat.

I was merely trying to keep her "class" days but incorporate strength (lift) days with the proper amount of rest time in between. Her post was not specific as to what she did in the gym. But yes, I do agree, she needs more strength to burn the fat.

NROL4W rocks! As well as Chalean Extreme.