Ladies who Lift to Lose, question for ya.
LemonMint6
Posts: 76
Question #1 What was your routine when you started?
Question #2 Does this look safe/reasonable for my goal of fat loss and weight loss... (assuming my technique is correct and the weight I'm lifting is safe yet, challenging)?
Monday - C25K 30 min, walk 30 min (4 miles)
Tuesday - Lunges, Deadlifts, Weighted Squats, Military Press, Chest Press, Pushups, Planks, Crunches
Wednesday - C25K 30 min, walk 30 min (4 miles)
Thursday- Lunges, Deadlifts, Weighted Squats, Military Press, Chest Press, Pushups, Planks, Crunches AND Yoga, 1 hour
Friday - C25K 30 min, walk 30 min (4 miles)
Saturday - Something different, like swim laps for an hour, do Zumba, take a dance class, etc.. or rest
Sunday - Short, leisurely hike.. or rest
I eat 1600 calories a day, and take in more fat and protein, than carbs.
Anyways thoughts? Suggestions? Share with me your wisdom! Thank you!
Question #2 Does this look safe/reasonable for my goal of fat loss and weight loss... (assuming my technique is correct and the weight I'm lifting is safe yet, challenging)?
Monday - C25K 30 min, walk 30 min (4 miles)
Tuesday - Lunges, Deadlifts, Weighted Squats, Military Press, Chest Press, Pushups, Planks, Crunches
Wednesday - C25K 30 min, walk 30 min (4 miles)
Thursday- Lunges, Deadlifts, Weighted Squats, Military Press, Chest Press, Pushups, Planks, Crunches AND Yoga, 1 hour
Friday - C25K 30 min, walk 30 min (4 miles)
Saturday - Something different, like swim laps for an hour, do Zumba, take a dance class, etc.. or rest
Sunday - Short, leisurely hike.. or rest
I eat 1600 calories a day, and take in more fat and protein, than carbs.
Anyways thoughts? Suggestions? Share with me your wisdom! Thank you!
0
Replies
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When I first started out, I was doing 3 total body workouts per week, typically on Mon/Wed/Fri, using one exercise per body part (3 sets of 8-12 reps). I did cardio on the days in between with Sundays off each week. I typically would choose bench press for chest, pull-ups for back, standing dumbbell press for shoulders, squats for quads, deadlifts for hams, calf raises, and then a couple of iso moves like curls or tricep extensions for funsies. I also did some ab work, but alternated exercises between Russian twists, planks, and crunches on a decline bench.
Your routine looks pretty decent for starters (I'm glad you didn't list a bunch of machines or isolation moves only like a lot of beginners tend to do!). I might choose to do Yoga on a separate day by itself, though, since many poses utilize a lot of strength and balance that might not be there after you finish your weight lifting routine. You don't want to get injured or stop halfway through because you are tired.
Always be sure to challenge yourself in every exercise and use as much weight as you possibly can to get the most of out of your lifts.
And good luck! I've lost more weight and fat and become so much more lean and in shape since I started lifting back in 2007. Prior to that I was a cardio bunny and wasn't getting anywhere except skinny fat.0 -
Question #1 What was your routine when you started?
Question #2 Does this look safe/reasonable for my goal of fat loss and weight loss... (assuming my technique is correct and the weight I'm lifting is safe yet, challenging)?
Monday - C25K 30 min, walk 30 min (4 miles)
Tuesday - Lunges, Deadlifts, Weighted Squats, Military Press, Chest Press, Pushups, Planks, Crunches
Wednesday - C25K 30 min, walk 30 min (4 miles)
Thursday- Lunges, Deadlifts, Weighted Squats, Military Press, Chest Press, Pushups, Planks, Crunches AND Yoga, 1 hour
Friday - C25K 30 min, walk 30 min (4 miles)
Saturday - Something different, like swim laps for an hour, do Zumba, take a dance class, etc.. or rest
Sunday - Short, leisurely hike.. or rest
I eat 1600 calories a day, and take in more fat and protein, than carbs.
Anyways thoughts? Suggestions? Share with me your wisdom! Thank you!
My routine is
Mon- Upper Body
Tuesday - C25k or cardio for 30 mins
Weds - Lower Body
Thurs C2k or cardio for 30 mins
Fri - Upper Body
Sat - C25k and/or group fitness class
Sun- rest
The following week I alternate the litfting days so instead on upper body I would start monday on lower body and so forth.
You shoud chang your lifting days routine wise you will get bored doing the same workouts on lifting days on alternate days during the same week0 -
You shoud chang your lifting days routine wise you will get bored doing the same workouts on lifting days on alternate days during the same week
When I first started out, it took about a month before I got bored with the routines, lol. I guess we're all different. But it does help to have about 2-3 routines (if you are doing total body as the OP mentioned)...basically just the same rotation of body parts with different exercises...to help with boredom if it does arise.
I typically change my routine every 2-3 months or so. Not necessarily because of boredom, but because the body adapts faster to the same routines as you get more and more fit.0 -
Good thread! I'm sorting out my routine too at the moment.0
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Bumping because I just re-started C25K and need to rehaul my lifting routine to prepare for the Spartan Race!0
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You shoud chang your lifting days routine wise you will get bored doing the same workouts on lifting days on alternate days during the same week
When I first started out, it took about a month before I got bored with the routines, lol. I guess we're all different. But it does help to have about 2-3 routines (if you are doing total body as the OP mentioned)...basically just the same rotation of body parts with different exercises...to help with boredom if it does arise.
I typically change my routine every 2-3 months or so. Not necessarily because of boredom, but because the body adapts faster to the same routines as you get more and more fit.
I change mine every 4 weeks. I guess everyone is different I lost a lot of weight doing this type of lifting but then again it could have to do with the amount of reps and sets I was doing.0 -
Can you swap the days around a little to space the lifting days out more evenly during the week? Lift friday or saturday instead of thursday? That's a RIGOROUS lifting schedule, and you're going to want as many rest days in between as possible. It would be better to have back-to-back C25K days and have more space between your lifting days.
ETA: Looking at this more closely, I would advise ditching the planks and crunches entirely, or at least making sure to save them for absolute last and do them IF you have extra time and energy- they're not necessary with the rest of the compound lifts you're doing. You will get all the core work you need with the lifts- seriously.
Also, you probably don't need to do push-ups and bench press. Either alternate them by workout, or just do bench press as it will give you better progression, and save pushups to do as a home exercise if you can't make it to the gym. They're too similar to need to do both in the same workout.
What you could add instead of pushups, crunches and planks is chinups (or pullups) - probably using an assisted machine- and dips.0 -
You shoud chang your lifting days routine wise you will get bored doing the same workouts on lifting days on alternate days during the same week
When I first started out, it took about a month before I got bored with the routines, lol. I guess we're all different. But it does help to have about 2-3 routines (if you are doing total body as the OP mentioned)...basically just the same rotation of body parts with different exercises...to help with boredom if it does arise.
I typically change my routine every 2-3 months or so. Not necessarily because of boredom, but because the body adapts faster to the same routines as you get more and more fit.
I change mine every 4 weeks. I guess everyone is different I lost a lot of weight doing this type of lifting but then again it could have to do with the amount of reps and sets I was doing.
I disagree with switching up your lifting that regularly. A good program will have both periodization and progression built in so that you're moving forward consistently and won't get bored. The boredom becomes an issue when you're not progressing much, and switching your workouts that often offers no benefits over a well developed program.0 -
You shoud chang your lifting days routine wise you will get bored doing the same workouts on lifting days on alternate days during the same week
When I first started out, it took about a month before I got bored with the routines, lol. I guess we're all different. But it does help to have about 2-3 routines (if you are doing total body as the OP mentioned)...basically just the same rotation of body parts with different exercises...to help with boredom if it does arise.
I typically change my routine every 2-3 months or so. Not necessarily because of boredom, but because the body adapts faster to the same routines as you get more and more fit.
I change mine every 4 weeks. I guess everyone is different I lost a lot of weight doing this type of lifting but then again it could have to do with the amount of reps and sets I was doing.
I disagree with switching up your lifting that regularly. A good program will have both periodization and progression built in so that you're moving forward consistently and won't get bored. The boredom becomes an issue when you're not progressing much, and switching your workouts that often offers no benefits over a well developed program.
That's cool. but it worked for me. I lost 25 kilos and alot in inches doing it the way I did 0 -
I have just started lifting.
Here is my routine:
Mondays: 45 degree Leg Press (3x20), Seated Rows (3x20), Shoulder Press (2x20), Cable Curls (2x20), Tricep Extensions (2x20), Planks (3x1min), C25K
Tuesday: 60 min Walk
Wednesday: Squats (3x20), Seated Calf (2x25), Lat Pull downs (3x20), Dumbbell flys (3x20), Tricep Kickbacks (2x20), Standing Dumbbell Curl (2x20), Decline Sit-ups (2xmax), C25K
Thursday: 60 Min Walk
Friday: Dumbbell Lunges (4x10 each leg), Assisted Wide Grip Pull-ups (3xMax), Bench Press (2x15), Standing Barbell Curls (3x15), Chest Dips (3x15), Horizontal Leg Raises (2xMax), C25K
Saturday: 60 Minute walk
Sunday: Rest
As of right now I am doing lower weight/higher rep to make sure my form is good, then I will transition into higher weight/Lower rep.0 -
You're aiming for fat lose and weight loss? I have to assume that you really don't want to loose weight in any other form except fat? Perhaps you're aim should be for fat lose and muscle gain... ???
Anyway, your schedule looks pretty good. While i have never done 5x5 or NROLFW, seems you are doing many compound moves, which has been very popular these days...
As far as what others do, while it helps to hear what others do as far as education and knowledge, everyones body responds differently to different exercises, different weight routines, etc.
A few simple rules to follow that are universal, though.
1. Never work the same muscle groups two days in a row. Give atleast 24 hours rest between same muscle groups. More if heavy lifting.
2. get enough protein to help your muscles recovery. Aim for .3/4-1.0 grams per pound of body weight. So if you weigh 150 pounds eat between 112-150 grams of protein a day.
3. Recovery days are equally as important as work days. Recovery days are when our body is actually doing the growing (anabolic state) where as the days you're lifting your a actually in a catabolic state (breaking things down).
4. Learn to pay attention to and listen to YOUR body. Vary your routine BEFORE you hit a wall and begin to breakdown too much. I am a big supporter of cross-training. I like to switch up my lifting every 4-8 weeks and do pre-planned DELOAD cycles about once every 8-12 weeks depending on how i am feeling and if i have just come out of a muscle/strength building, heavy lift cycle versus a muscle endurance cycle. Variety prevents mental boredom and helps prevent overuse injury,
5. Educate yourself. Try to read something on health, fitness and nutrition several times a week from reputable source (which does not necessarily mean MFP). I like bodybuilding.com (http://www.bodybuilding.com/fun/workout/programs.html) and scoobysworkshop.com. Both have great information and the Scooby site has great form and sound advice for workouts.
6. Proper form is KEY. If you don't know if you're doing something properly, ask a trusted trainer... Knowledge gives you the power to succeed.
Hope this helps... Good luck?0 -
Wow! So many helpful responses, thank you! I really appreciate it, you've all given me something to consider and aspire to!0
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What about your Triceps? Biceps? Back?0
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BUMP0
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Bump0
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Thursday- Lunges, Deadlifts, Weighted Squats, Military Press, Chest Press, Pushups, Planks, Crunches AND Yoga, 1 hour
I couldn't do all that then do my yoga class (which is intense). I think that you're looking to take on an awful lot. Maybe split the lifting into two separate workouts instead of doing the same workout twice. And I think you are going to need to eat more than 1600 calories (in essence eat back exercise calories) to maintain enough energy for all this.0 -
Is there some reason that you can't lift on your cardio days? If so, I'd go with something simple like this..
Back, shoulders & Cardio
Chest & Cardio
Legs
Arms & Cardio
Legs
Two rest days. Sprinkle ab workouts in there. You could nix the second leg day (I put it in there twice as you seem to want a lot of legs workouts) and swim yoga, etc. Get creative. Have fun 0 -
Like the compound lifts and think its the best way to "lift to lose". Make sure that your deficit is not too big (over 500 cals) because you are working out almost every day and you need to make sure you don't run your batteries down.
I agree with earlier poster that chest press and push-up are very similar...you need to replace one with a "pull": seated row, bent over row, etc. Also, you need a "pull" to counter your military press, like a lat pull down.
I would recommend new rules of lifting for women as a way to make sure that you are changing it up regularly and keep everything balanced. That is where i started.
best of luck to you.0 -
I do New rules of lifting for women, because they're compound, and i get to try new exercises every 6 weeks. Mix that in with 30 minutes of cardio on lift days, and 70 minutes of cardio (walking) on non-lift days and I'm feeling great 0
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Can you swap the days around a little to space the lifting days out more evenly during the week? Lift friday or saturday instead of thursday? That's a RIGOROUS lifting schedule, and you're going to want as many rest days in between as possible. It would be better to have back-to-back C25K days and have more space between your lifting days.
ETA: Looking at this more closely, I would advise ditching the planks and crunches entirely, or at least making sure to save them for absolute last and do them IF you have extra time and energy- they're not necessary with the rest of the compound lifts you're doing. You will get all the core work you need with the lifts- seriously.
Also, you probably don't need to do push-ups and bench press. Either alternate them by workout, or just do bench press as it will give you better progression, and save pushups to do as a home exercise if you can't make it to the gym. They're too similar to need to do both in the same workout.
What you could add instead of pushups, crunches and planks is chinups (or pullups) - probably using an assisted machine- and dips.
Thank you! I think I'll switch my "whatever" day to Thursday with yoga, do weight training Tues/Fri, and then C25K M/W/Sa... and I'll look into swapping pushups/crunches/plants for pullups and dips, that makes sense! Thank you!0 -
Is there some reason that you can't lift on your cardio days? If so, I'd go with something simple like this..
Back, shoulders & Cardio
Chest & Cardio
Legs
Arms & Cardio
Legs
Two rest days. Sprinkle ab workouts in there. You could nix the second leg day (I put it in there twice as you seem to want a lot of legs workouts) and swim yoga, etc. Get creative. Have fun
Hey! The reason I don't do cardio and lift on the same day is because I run/walk outside, there is a park .5 a mile from my house with a mile loop through the woods, by the lake, pond, etc..., and I lift at the gym... it's really more of a time/convenience thing. Is it especially better to combine?0 -
I do:
Legs + light cardio
Back and Bis +cardio
Chest and tris + cardio
Legs+ light cardio
Shoulders and abs + cardio
Cardio (if i feel like it)
REST
*all of my cardio sessions are 45 minutes*
*light cardio is usually just walking around the track, or outside if it's nice out*0 -
Bump for ideas!0
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Can you swap the days around a little to space the lifting days out more evenly during the week? Lift friday or saturday instead of thursday? That's a RIGOROUS lifting schedule, and you're going to want as many rest days in between as possible. It would be better to have back-to-back C25K days and have more space between your lifting days.
ETA: Looking at this more closely, I would advise ditching the planks and crunches entirely, or at least making sure to save them for absolute last and do them IF you have extra time and energy- they're not necessary with the rest of the compound lifts you're doing. You will get all the core work you need with the lifts- seriously.
Also, you probably don't need to do push-ups and bench press. Either alternate them by workout, or just do bench press as it will give you better progression, and save pushups to do as a home exercise if you can't make it to the gym. They're too similar to need to do both in the same workout.
What you could add instead of pushups, crunches and planks is chinups (or pullups) - probably using an assisted machine- and dips.
Thank you! I think I'll switch my "whatever" day to Thursday with yoga, do weight training Tues/Fri, and then C25K M/W/Sa... and I'll look into swapping pushups/crunches/plants for pullups and dips, that makes sense! Thank you!
No problem.
This wasn't directed at me but I'll give my input:Hey! The reason I don't do cardio and lift on the same day is because I run/walk outside, there is a park .5 a mile from my house with a mile loop through the woods, by the lake, pond, etc..., and I lift at the gym... it's really more of a time/convenience thing. Is it especially better to combine?
If you do a short amount of cardio after lifting, you maximize the hormonal aspect of fat-burning from the workout. It doesn't have to be anything major- 10-15 mins on an elliptical or jogging at a comfortable pace will do it. I would probably not recommend tacking your full C25K workout on the end of lifting- you won't be able to give your full effort to it and it will be a lot more painful to get through C25K if you're doing it after lifting. Plus, that lifting routine will already take you an hour, if not a little longer, so you're looking at a big chunk of time. If you have time to tack 10 mins on the end of your lifting for cardio, that would be ideal, but if you are too tired or don't have time, it's optional. Giving your all to the lifting workout is more important. It's best to fit your schedule to be as convenient as possible so you can stick with it long term without it becoming too cumbersome.0 -
Thanks everyone, such a lot of good advice.
New Rules of Weight Lifting for Women is a great book.0 -
Can you swap the days around a little to space the lifting days out more evenly during the week? Lift friday or saturday instead of thursday? That's a RIGOROUS lifting schedule, and you're going to want as many rest days in between as possible. It would be better to have back-to-back C25K days and have more space between your lifting days.
ETA: Looking at this more closely, I would advise ditching the planks and crunches entirely, or at least making sure to save them for absolute last and do them IF you have extra time and energy- they're not necessary with the rest of the compound lifts you're doing. You will get all the core work you need with the lifts- seriously.
Also, you probably don't need to do push-ups and bench press. Either alternate them by workout, or just do bench press as it will give you better progression, and save pushups to do as a home exercise if you can't make it to the gym. They're too similar to need to do both in the same workout.
What you could add instead of pushups, crunches and planks is chinups (or pullups) - probably using an assisted machine- and dips.
Thank you! I think I'll switch my "whatever" day to Thursday with yoga, do weight training Tues/Fri, and then C25K M/W/Sa... and I'll look into swapping pushups/crunches/plants for pullups and dips, that makes sense! Thank you!
Frankly, I think what you had originally is fine.
It's as long as you aren't working the muscle groups back to back, 24 hour rest period between workout sessions is totally Ok.
Plus, you don't want to do C25K back to back like the OP suggested.. That gives you more risk for injury.
Other then that, your schedule looks fine.0 -
Is there some reason that you can't lift on your cardio days? If so, I'd go with something simple like this..
Back, shoulders & Cardio
Chest & Cardio
Legs
Arms & Cardio
Legs
Two rest days. Sprinkle ab workouts in there. You could nix the second leg day (I put it in there twice as you seem to want a lot of legs workouts) and swim yoga, etc. Get creative. Have fun
Hey! The reason I don't do cardio and lift on the same day is because I run/walk outside, there is a park .5 a mile from my house with a mile loop through the woods, by the lake, pond, etc..., and I lift at the gym... it's really more of a time/convenience thing. Is it especially better to combine?
I would combine because the schedule you posted really doesn't leave you with a rest day. Even on your rest day you have something scheduled. I think no rest days = burn out. But you might not...0 -
Personally I would look at something like stronglifts 5x5 or New rules of weightlifting for women that have proven results rather than making up your own routine and hoping for the best. Compound lifts are the way to go in my opinion, you get way more done in way less time
Right now I do Stronglifts
Work out A
Squat 5×5
Bench Press 5×5
Barbell Rows 5×5
Workout B
Squat 5×5
Overhead Press 5×5
Deadlift 1×5
Alternate every other day you start out with low weights and increase from there
then I do c25k on off days0
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