Weekly Workout Schedule

bekdavis

I'm still learning about the EM2WL way of thinking. So far, I am loving it!! I have about 70lbs to shed. My goal is to lose fat, build muscle, and be healthy. I'm woking on fine tuning my workout schedule and wanted to get some ideas from ya'll.

QUESTION: What is your goal AND what weekly workout routine/schedule have you implemented to ensure you reach that goal?

Thanks in advance.

ladyace2078

I workout 2x/week doing NROLFA. I am maintaining and continuing to build strength. My BF% continues to come down slowly as well.

My next goal: Complete a tough mudder/warrior dash/similar event. This means I will need to workout 4 days/wk, two lifting and two running. I plan to start this probably in March. Next month I'm going to do Butt Bible again for 2-4 days/wk because I enjoy that program.

All my goals revolve around fitness accomplishments now: # push-ups, # pull-ups, squat weight, bench press weight, learn ballet, try pole fitness, improve running time. I'm guessing my BF% will decrease while I do these activities, otherwise I want to maintain.

KarenJanine

Each week I do:

3 hrs of lifting
5 hours of cycling (sounds intense but it's my commute to work, I don't have a car)
1 - 2 hrs yoga/stretching
Occasional hikes on the weekend

The only cardio I do is my cycling and I've been doing it for years so my body is probably well adjusted to it. It gives me a high TDEE which can be both a curse and a blessing!


My goal is to get stronger and build some muscle. I'll shortly be starting my first bulk, which will be a trial run really. Ultimately I think I'd like to be around 18 to 20% BF (somewhere around mid-20s at present). I'm expecting this to take a good couple of years.

Strength related goals are:
To do unassisted pull-ups / chin-ups
To pistol squat
Dead lift 1.5 x BW
Squat 1 x BW