Gym Routine to lose weight

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haylesss
haylesss Posts: 5
in Fitness and Exercise
Hey, I'm new to the forums on this so hey everyone :)
I've been using mfp for a few years now on and off but in September I started it seriously and lsot 22lbs through changing my diet and exercising for 50mins each night on my cross trainer at home however in November I began to stop losing weight which made me give up and unmotivated and kind of depressed and upset with myself, since then I joined the gym at the end of February, eased myself in during my first month (light cardio, light weights 4 days a week) I've now decided as of Tuesday (gyms closed Monday due to bank holiday) I'm going to get back in to my routine and motivate myself and get the gorgeous body I've always wanted and I'm going to deserve it so I don't really know loads about exercising and weight training but I spoke with my gym instructor and I've come up with this gym plan which will coinside with my 1200 calorie diet;
Monday: 35 mins cardio, arm weights and ab workout
Tuesday: arm and chest weights and ab workout
Wednesday: 45 min cardio, ab workout
Thursday: arm and chest weights and ab workout
Friday: 45 min cardio, arm weights and ab workout
Saturday: ab workout
Sunday: 45 mins cardio and ab workout

Does this sound okay to you guys who know there stuff about gyms and exercising?
and incase you're wondering, I'm aiming to lose around another 21lbs

Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
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    Why are you doing abs every day? Why are you not training lower body? Unless you are a female under 5 feet, I'd suggest eating more than 1200 calories, especially/at least on the days you work out. If you're totally new to this type of stuff, I'd suggest a three day a week lifting program, full body, focusing on compound lifts. Squats, dead lifts, military press, bench and rows. Then 2-3 days of cardio. Hit core on those days, too. You can also do some quick HIIT or walk nn the treadmill at an incline or whatever after lifting.
  • haylesss
    haylesss Posts: 5
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    Why are you doing abs every day? Why are you not training lower body? Unless you are a female under 5 feet, I'd suggest eating more than 1200 calories, especially/at least on the days you work out. If you're totally new to this type of stuff, I'd suggest a three day a week lifting program, full body, focusing on compound lifts. Squats, dead lifts, military press, bench and rows. Then 2-3 days of cardio. Hit core on those days, too. You can also do some quick HIIT or walk nn the treadmill at an incline or whatever after lifting.
    oops forgot to mention my squats will be done on ab days on arm days also I'm doing 30 day squat challenge atm and I do hiit on the tredmill going as high as 7 incline for my legs and i also do high resistance on the cross trainer
  • selina884
    selina884 Posts: 826 Member
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    Why are you doing abs every day? Why are you not training lower body? Unless you are a female under 5 feet, I'd suggest eating more than 1200 calories, especially/at least on the days you work out. If you're totally new to this type of stuff, I'd suggest a three day a week lifting program, full body, focusing on compound lifts. Squats, dead lifts, military press, bench and rows. Then 2-3 days of cardio. Hit core on those days, too. You can also do some quick HIIT or walk nn the treadmill at an incline or whatever after lifting.

    Take this advice
  • bumblebums
    bumblebums Posts: 2,181 Member
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    Yes, eat more and lift like JenMC said. The fitspo advice you saw on Tumblr/Instagram is wrong.
  • m_shuman
    m_shuman Posts: 179
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    Why are you eating so few calories?? How much do you weigh and how tall are you? Providing this information will help us guide you.
  • DavPul
    DavPul Posts: 61,406 Member
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    Your gym routine can be much, much better. Read either Starting Strength or New Rules of Lifting for Women. Eat more by aiming for 1 pound or half pound loss per week, and check out this group

    http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
  • haylesss
    haylesss Posts: 5
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    Thank you guys, I'm 5'4 and currently 140lbs also I eat so little as I struggle to lose weight so if I eat more I tend to not lose anything and maintain instead
  • Admiral_Derp
    Admiral_Derp Posts: 866 Member
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    If you haven't read this yet, I highly recommend it! http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013

    If you're looking to add a strength routine, whether beginner, intermediate or advanced, check out:
    http://stronglifts.com/
    http://startingstrength.com/
    http://www.thenewrulesoflifting.com/
    http://www.mymadmethods.com/

    If you're unsure about starting with weights, but would like to do some resistance training, check out:
    http://www.nerdfitness.com/blog/workouts/

    For some cardio:
    http://www.c25k.com/
    http://tabatatraining.org/

    Also, consider splitting your strength training and cardio up on alternating days. You can do them both together, but you'll get more out of each if you focus on that by itself. It will also give your muscles time to rest.
  • sloew
    sloew Posts: 106 Member
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    bump
  • Mikemax125
    Mikemax125 Posts: 108
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    Dont neglect your back muscles, or shoulders. Give your abs more rest to repair themselves 3-4 days a week on abs max. Eat more, I know this sounds crazy but training like u say u are you need more calories.
  • Mikemax125
    Mikemax125 Posts: 108
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    Look into supersets for weightlifting, they get your heart rate really going. Also, I dont think a setting of 7 on a treadmill is considered as HIIT. You should be full out sprinting, 7mph is a fast run. GOOD LUCK!

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