We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Looking for exercise feedback/advice

plafleur76
plafleur76 Posts: 107 Member
edited December 2024 in Fitness and Exercise
Ok, I started MFP back in June with just dieting. I was losing weight great, still am. Over the last few weeks I have added regular exercise. I have begun riding my bike regularly and this week I have added some strength training. Basically I am riding my bike to my local fitness center (20 minute ride at a 11-12mph pace), doing some arm and upper body strength exercises, low weights and 3-4 sets of reps in the 10-15 range, then riding back home at the same pace. I rest 15 seconds or less between my sets. Maybe 30 seconds when I am changing from one exercise to another. So I am going fast paced, I think.

I want to lose weight, not gain bulk. I want to tone. Can some people look at my exercise diary and let me know if i am on the right track to complete my goals. I have always been told low weight and high reps are done for toning, but is 3 sets 10-15 reps each time high enough?

I don't think I should do leg exercises since I am riding my bike to and from working out. My legs are toning up nicely I think just with the bike riding. Some feedback would be appreciate on my overall plan.

Replies

  • In my opinion you are not lifting enough check out this article

    http://www.askmen.com/sports/bodybuilding_250/295_weightlifting-for-fat-loss.html

    If the times you had were right for your lifting sessions theres no way you are hitting everything you should. Can I get a sample of your actual lifting regimen. The more muscle you have the more calories your body burns in a day.
  • If you can make your sample look like this it will help me determine better.

    Chest/Tri's Day

    30min cardio

    Incline Dumbell Press 1 Warm-up Set:8-12 reps, 3 sets of 8-12 reps, 60-90 sec rest
    Incline Dumbell Flyes 3 sets of 8-12reps(drop set final set) 30-60 seconds rest

    Superset: 60 sec rest between sets
    Dips 3 sets to failure
    Dive bomb pushups 3 sets to failure

    Superset: 60 sec rest between sets
    Skull Crushers 1 warm-up set 8-12, 3 sets of 12-16
    Close-Grip Barbell Bench Press 1 warm-up set 8-12 reps, 3 sets of 12-16reps

    Resume Normal Sets:
    Tricep Pushdown 3 sets of 12-16 reps, 30 seconds rest
    overhead dumbell tricep extension quadruple drop set to failure

    30min cardio
  • plafleur76
    plafleur76 Posts: 107 Member
    Thanks for the tips.
This discussion has been closed.