Rest Days? Weights? Help please!

laymanc14

My current workout regimen looks like this:
Monday 30 min. cardio class + 30 min. cardio by self + 15 min. weight training class
Tuesday 45 min. running + 30 minute weight lifting
Wednesday 45 min. cardio class + 15 min. cardio by self +15 min. weight traighing
Thursday 45 min. cardio + 30 min. weight training
Friday- REST
Saturday- 1 hour spin class, 1 hour cardio by self, 1 hour weight training class
Sunday- REST

My problem is that I often feel fatigued or over-worked body wise, my body is just so tired. Should I be doing my two rest days in a row instead of my current plan?

Also with weights, I am looking to build muscle and have noticeably muscular arms, legs, etc. (not body builder style but very toned). Should I be lifting heavier weights for few reps or light weights for more reps for best results?

contingencyplan

The program you're following is counterproductive to muscle growth. WAY too much cardio and weights everyday? No way.

Michellerawrrr

Less cardio and more lifting. Two days rest, split or in a row is plenty IMO.

Nefetete

IMO if you want to build muscle, lift more/heavy and do a bit less cardio. Have a rest day after intense lifting days and make sure ur eating enough.

As for feeling fatigue, that could depend on your food. Ur profile and diary are closed so can’t say much there.

vanguardfitness

Drop a majority of that cardio. Maybe 1 session a week.

As for weights, it is generally better to go heavier than lighter for lifting. I try to do at least 4 reps but no more than 8. You should be doing compound lifts as long as you don't have serious structural issues for your body. Back squats, front squats, deadlifts, pullups/chinups, rowing, cleans. Avoid isolation movements unless you have a muscle imbalance issue.

And it sounds like you need another rest day. How hard are you going when you do cardio? There really is no need to go past 20 minutes to induce a response for growth purposes.

What is going on in this "weight training class"?

katevarner

With your profile and diary closed, can't really give much advice, but agree that it's too much cardio, and I also feel you shouldn't do weights consecutive days, but it depends on what you are doing. If you are working the same muscle groups on consecutive days, that could be a problem.

I'd cut out the "weight training class" on Monday and Wednesday, the cardio on Tuesday and Thursday, and at least one of the cardio hours on Saturday (I do cardio and weights on Saturdays because I have more time, but 2 hours of cardio plus weights may be wearing you out).

If you want to open your profile or diary, we may be able to help more. It could have something to do with your diet as well.

laymanc14

Thanks all!! That really helps!!
If I drop some cardio will I still lose weight, that's why I've been adding it in there.... clueless, I know. I've got 28 lbs. to go.

With my cardio I do an intense step class 2x a week and then run on the treadmill a 9:00 min mile or do the cross trainer at about the same pace... so not super intense...


Vanguard- the weight training class is a total body strength class... squats with shoulder presses, lunges with pickups, dead lifts, rows, biceps, triceps, etc...


Katevarner- I do the same weights each day... so a couple sets of biceps, triceps, etc. I don't have a day for "shoulders, legs, back, etc." because I just don't know enough moves... I need help there too I guess...

I'll open my diary... basically, I eat whatever I want but just try to stay under my calorie goal...

waronmyfat

I do cardio 3-4 days a week and weights 5 days... I also break my weights up I'll do Biceps and Back day 1, Triceps and Chest day 2, Legs day 3 etc etc... Your overworking yourself and I'd recommend doing 2 rest days.. your body needs to recover and rest... Rest midweek and then at the end of the week... I'd also recommend speaking to your PT if you dont have one make a booking and if you can afford it have a program written up for you and discuss your goals and what you want to achieve and they will write you a program and go through the exercises with you and show you how its done properly.. they will set you the excercises that are best suited to your goals..