Is this a good workout?

Bassafrass80
Bassafrass80 Posts: 69 Member
in Fitness and Exercise
So I just want some feedback on my current gym workout to see if it's enough. I'm currently on 1250 calories per day and am pretty consistent with that. I do go over on weekends, but nothing crazy.

When I hit the gym I start with 15 minutes on the elliptical at speed 5.5-6.5. I then do a 40 minute circuit of the weight machines hitting pretty much every machine. I then do 15 minutes on the treadmill alternating walking and jogging (3.6-4.8 on 3.5 incline) Is this good? Should I be doing more? Less? Arm weight machines i usually am doing 45-55lbs. Leg machines its 85-210lbs depending on the machine.

Thanks in advance!

Replies

  • WFBspantran
    WFBspantran Posts: 59 Member
    The answer is... it depends.?.? What is your goal? Do you want to lose weight? Tone up? Even gain weight or size? Also how often are you working out?

    In general I would say that you may want to focus your workouts a bit more, so instead of doing everything, everyday, maybe make certain days more dedicated towards weights, and others towards cardio. You can always do some cardio, especially as a warm up to get the blood flowing and your muscles/joints warmed up however.

    You will know if your program is working by simply looking at the results. They either will show up on the scale or they won't, your clothes will either fit better or they won't. Once you give your program a chance (month) you can (and should) always adapt and change so that your body isn't getting used to what you are doing. This could be done by increasing weights/speeds (for cardio), mixing up free weights or bands instead of machines, or doing circuit training one day instead of the elliptical and treat mill.

    I hope this helps.
  • crobl
    crobl Posts: 380
    This is just my own personal opinion (and trust me, many will argue with me) but I would suggest a switch from machine weights to free weights. Free weights make your body utilize accessory muscles since you are not only moving the weight, but controlling the movement, while the machine does it for you. Additionally, some machines make your body move in an unnatural and sometimes dangerous pattern (like the Smith machine - STAY AWAY).

    Also, I find that my workouts are more effective in utilizing compound movements instead of isolating a particular muscle. Although that has it's benefits - I get bored and thus don't work out as hard! But remember, I'll also a former college rugby player, so I live on the free weight side of the gym - squats/deadlifts/power cleans - that's my kind of thing! If that's too much for you - consider a split workout - common examples are having a 'push' and 'pull' days, upper and lower body, etc...

    That's just a few thoughts - and obviously all depends on your ultimate goals. If you'd like some more ideas, feel free to message me. I'm a Certified Athletic Trainer (not a personal trainer) so not only do I evaluate injuries, but also work with athletes on becoming bigger/faster/stronger!
  • Bassafrass80
    Bassafrass80 Posts: 69 Member
    The answer is... it depends.?.? What is your goal? Do you want to lose weight? Tone up? Even gain weight or size? Also how often are you working out?

    In general I would say that you may want to focus your workouts a bit more, so instead of doing everything, everyday, maybe make certain days more dedicated towards weights, and others towards cardio. You can always do some cardio, especially as a warm up to get the blood flowing and your muscles/joints warmed up however.

    You will know if your program is working by simply looking at the results. They either will show up on the scale or they won't, your clothes will either fit better or they won't. Once you give your program a chance (month) you can (and should) always adapt and change so that your body isn't getting used to what you are doing. This could be done by increasing weights/speeds (for cardio), mixing up free weights or bands instead of machines, or doing circuit training one day instead of the elliptical and treat mill.

    I hope this helps.

    My goal is to get down to 155-165 (I'm currently at 223) I want to lose weight and tone up while in the process. I work out this routine 4-5 days a week. I wear a HRM and usually burn 500-600 calories per workout. The scale has been consistently moving down, just not as much as I'd like. I was losing 2lbs a week before the end of the year, now I'm lucky if I lose 1lb a week.

    This does help though, thanks!!
  • JenMc14
    JenMc14 Posts: 2,389 Member
    I agree with crobl, ditch the machines and go to free weights. First focus on finding good form, then go to a weight that fatigues your muscles in 8-12 reps. For a relative beginner, full body 3 times a week is good. Focus on big, compound lifts like deads, squats, bench, over head press and bent over rows. You can also do different splits, upper/lower, push/pull, etc. New Ruls of Lifting for Women might be worth a look. There's lots of good programs out there.
  • mommycordillia
    mommycordillia Posts: 259
    I try to do at least 45-60 minutes of cardio, (sometimes broken up, sometiems all at once) then my weight machines, and I do them all..every leg one, every ab one, and every arm one, and I do some twice (I can't do free weights without hurting me or someone else lol!!) and then after my machines I try to walk on the tredmill for at least 10 mins.

    I haven't been able to do this lately, due to how late I get to the gym, but I'm hoping to start this routine again because it gave me better results than the 35 mins of cardio and 20 mins of weights that I get to do now.
  • Bassafrass80
    Bassafrass80 Posts: 69 Member
    I agree with crobl, ditch the machines and go to free weights. First focus on finding good form, then go to a weight that fatigues your muscles in 8-12 reps. For a relative beginner, full body 3 times a week is good. Focus on big, compound lifts like deads, squats, bench, over head press and bent over rows. You can also do different splits, upper/lower, push/pull, etc. New Ruls of Lifting for Women might be worth a look. There's lots of good programs out there.

    To be honest, the free weights side of my gym intimidates me like crazy! All that I see over there are these huge muscular guys and I have no idea where to begin! I will have to take a look at the New Rules of Lifting for Women. I don't have a problem using free weights, I just have no idea where to even begin!

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