My routine

joeemorgann
joeemorgann Posts: 8 Member
in Fitness and Exercise
My routine

Monday - Full body weight training/ Incline Walking (20 mins)
Tuesday - C25K
Wednesday - Full body weight training/Swimming (30 mins)
Thursday - C25K
Friday - Full body weight training/ HIIT or Incline Walking (20 mins)
Saturday - C25K and work (Standing for about for about 8 hours) - I work in McDonald's (Designated cheat meal day!)
Sunday - Rest

Any improvements or suggestions? Fairly new to this
I also cycle to and from college which is about 40 minutes in total every day

Replies

  • jdholland5508
    jdholland5508 Posts: 162 Member
    What are your goals? Do you simply want to lose weight or do you want to build muscle?

    What is your full body weight training look like? What exercises do you do and how many sets and reps?
  • joeemorgann
    joeemorgann Posts: 8 Member
    I want to do both really, lose the fat and build muscle. I do, dumbbell chest press 3 sets 10 reps, squats 3 sets 10 reps, bicep curls 3 sets 10 reps, barbell pullovers 3 sets 10 reps, dumbbell shrugs 3 sets 10 reps, dumbbell front raises 3 sets 10 reps, calf raises (machine) 3 sets 10 reps. One or two abb exercises. Max reps in one min 3 sets. Exercise changes but still hit the muscle groups. E.g lunges or incline bench press etc
  • jdholland5508
    jdholland5508 Posts: 162 Member
    if you are just doing wieghts three days a week I would focus and stay with compound movments. To me those are : Bench, Squats, Deadlifts, Chins, and Maybe overhead presses. These will give you the biggest overall results compared to some of the isolation movments you were doing such as shrugs, bicep curls, pullovers, front raises. Also I noticed not a whole lot for back. If you start doing the big compound movement three times a week you will get much stronger and you will see the results a lot more. I went through your diary and seems to be fairly good. I would just say to make sure you are getting about 150-160 grams a protien a day. This will help limit muscle lose while you are loseing weight.
  • FullOfWin
    FullOfWin Posts: 1,414 Member
    Look at the link below and run a properly written beginner routine

    http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners
  • joeemorgann
    joeemorgann Posts: 8 Member
    Look at the link below and run a properly written beginner routine

    http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners

    Thanks, great info in there!
    if you are just doing wieghts three days a week I would focus and stay with compound movments. To me those are : Bench, Squats, Deadlifts, Chins, and Maybe overhead presses. These will give you the biggest overall results compared to some of the isolation movments you were doing such as shrugs, bicep curls, pullovers, front raises. Also I noticed not a whole lot for back. If you start doing the big compound movement three times a week you will get much stronger and you will see the results a lot more. I went through your diary and seems to be fairly good. I would just say to make sure you are getting about 150-160 grams a protien a day. This will help limit muscle lose while you are loseing weight.

    Will change up my routine, thanks for the advice!

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