WANTED: Intense Work Out for the Gym

TLB86

Hey people,

I joined MFP last October, Ive lost 12lb and have seemed to have lost control of saying NO! to bad foods.
I have decided to forget about before and start again.

Anyway I was wondering if anybody could recommend or provide me with an intense gym work out with results.

I currently go to the gym with the following routine that hasn't really changed in a while:

Monday - 15minutes in the gym on stairmaster, boxfit for 45minutes
Tuesday - Day Off
Wednesday - 15minutes in the gym on stairmaster, 45minutes spinning
Thursday - 45minutes in the gym on stairmaster, X-trainer and a few sit-ups and weights, 45minutes spinning again
Friday - Day Off
Saturday - Trying to get back into the gym in the morning for an hour session
Sunday - Day Off

Any advice would be appreciated.

ChrisLindsay9

I think your workout is pretty good. The only advice I would give is to keep track of your progression. Make sure that on a gradual basis, you're increasing the speed of your stairmaster. Maybe increase it by one unit of speed every week. Eventually, sprinkle in some light jogging in 30-45 second intervals (HIIT cardio) to get the heart rate up. This will help burn calories a bit faster (and HIIT will burn more calories from bodyfat cells than muscle).

You might want to add in 10 minutes of burpees, mountainclimbers, and jumping jacks into your cardio day as well (after stairmaster, and before boxfit?)

You mention "a few sit-ups and weights" ... it might be of benefit to log the quantity of sets and reps you're doing, so you can gradually track this as well. Add more reps (or increase weight) every couple of weeks if able. If sit-ups become too easy, but you don't want to 50 of them, then you can find some other similar ab exercises as well. So incorporating some weight training (bodyweight or light dumbbells) at least one day a week (you might be ready for two days) will be of benefit to you, so definitely keep that into your fitness program. There's a great exercise database on bodybuilding.com (sorted by muscle groups, equipment available, videos/pictures, etc.).

I think a lot of people have great programs, but they become static after awhile. Changing it up, adding more resistance and reps, is key to keeping the body in a state of consistent, efficient calorie-burning.

Regarding saying no to bad foods. Instead of saying "no", just think of it as "not yet." When you're happy with the intensity of your workouts, having a little bit (portion selection) of bad foods won't set you back. And combining moderation with your workout should hopefully be satiating.

Check out this article:
http://www.t-nation.com/free_online_article/most_recent/best_ways_to_make_dieting_easier

Sounds like you have the foundation of a pretty good workout program. Good luck to you!

meshashesha2012

look up complexes and circuits
ie http://www.t-nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique

tumminello and cosgrove are my favorites

or you can set up your own stuff.
one of my favorite killer workouts is 5 rounds of 10 turkish get ups with 15 #+ 10 burpees.

or 5 round of 10 KB swings with 40 pounds + 5 handstand pushups

or 5 rounds of 12-20" plyo jumps +12 tricep dips

or whatever else circuit style monstrosity gets into my head. you can make your own, just get creative

jasminetoi

seems like you focus a lot on cardio - i do spin all the time as well and did not see REAL results untill i hit the weights harder
cardio is out the window after a couple of days of bad eating - muscles seem to hang in there! plus they help burn that fat even when youre not working!

TLB86

Thanks for all your input.

Chris - Your spot on!! I have been doing the same intensitiy speed for the past year so maybe it's time to shake it up with some extra speed/higher level starting tonight! What are Burpees and mountain climbers?

Obviously I want to lose weight but I'd also like to be toned and see more definitian in my body so I think I'll have to up the weights. I've always felt that it's cardio that helps lose the weight/pounds tho that's why I am always trying to aim at burning calories rather than weight training.

Thanks again x

Cr01502

I would trade an intense workout for an effective one.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

meshashesha2012

cardio can help but you have to keep challenging yourself.

i increase the weight i lift every single workout until i stall, on cardio i try to go a little further or faster than the last time i did the same workout.

it's possible that what you are doing is OK in terms of exercise, but why are you waiting 12 months to increase your intensity? :laugh:

TLB86

BECAUSE I asumed that as long as I burned the same calories then the same weight will drop off. I have always looked at what calories I have burnt rather than pushing myself harder. That's why I do spinning as I have somebody there pushing me and she is tough!

I am the kind of girl who likes a drink and to have a fun social life with my man so as long as a little weight was coming away at some point whilst I still binged then it's ok.....obviously it's not as the results aren't as good and any decent results tend to drop away so I need to knock that thought out of my head.

I will up my game now and try to work to the best I can whether working alone or not, I need to update the tracks on my phone too as the faster the beat the faster I go. I am going away next weekend and want to test myself to see if I can lose just 2lb for then.

I WANT TO BE MORE DEFIEND and I WILL GIVE IT MY BEST TRY.