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    Can someone look at my gym routine? **Advice/Tips Welcome**

    Posts: 927 Member
    edited January 29 in Health and Weight Loss
    So I've decided to incorporate some new things into my work out routine. I don't do a lot of cardio so I want to make sure that what I DO have is safe and efficient. Here it is:

    Week one:
    Monday- Upper body lifting
    Tuesday- Kettlebell training
    Wednesday- Lower Body lifting
    Thursday- Kettlebell
    Friday- Upper
    Saturday- Kettlebell
    Sunday- Rest

    Week Two:
    Monday- Lower
    Tuesday- KB
    Wednesday- Upper
    Thursday- KB
    Friday- Lower
    Saturday- KB
    Sunday- Rest

    Rinse and repeat. Is this a safe routine?
    **Please note: All Kettlebell work out will one be 15-20 minutes most likely**

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    Replies

    • Posts: 927 Member
      Boop
    • Posts: 927 Member
      Boop again.
    • Posts: 4,966 Member
      I think in theory you have a good basic template. Its hard to say for sure without knowing your overall volume/excercises/goals, etc.
    • Posts: 927 Member
      I think in theory you have a good basic template. Its hard to say for sure without knowing your overall volume/excercises/goals, etc.
      Upper is usually benching, curls, and ab work
      Lower usually incorporates squats, deadlifts, rows/back exercises

      My goal is mostly yo lose fat, not "weight"
    • Posts: 4,966 Member
      I think your split needs a little work. Are you a beginner? Below I linked a very simple beginner's routine that will give you a very good foundation to start with. You can do version 2 which includes some arms, abs, and calf work in addition to the basics. The key is to get incrementally stronger each time (called progressive overload) while maintaining good form. If that doesn't float your boat there are multiple other routines on the site. Search for stuff like all pro beginner routine, stronglifts, NROL. I just like that authors general style and take on things.

      For the kettleballs, I would not make this a weight training session, but a fun way to get some cardio in. If the weight is too heavy it will impact your weight training performance.

      http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
    • Posts: 4,966 Member
      show previous quotes

      In regards to losing fat, the two keys will be creating a calorie deficit while lifting heavy (relative to your strength levels). The kettleball workouts will burn some extra calories for more weight loss.
    • Posts: 4,966 Member
      Sorry for the back to back posts.

      I forgot to add, Congrats on your progress so far! 55 lbs is a great accomplishment. Keep it up and meet those goals.
    • Posts: 2,153 Member
      Jefit.com and nerdfitness.com are two good resources to consider.
    • Posts: 294 Member
      Bump
    • Posts: 347 Member
      What does the kettlebell training entail? If it's weight training then no this is not a good split. If it's HIIT I would say once per week is enough. If it's light cardio then fine go for it.

      And doing upper body once per week is probably not enough.

      How about this:
      forget about kettle bells

      Weight train full body 3 times per week Monday, Wednesday, Friday

      Do HIIT once per week. Do light cardio any other time.

      Rest on Sunday.
    • Posts: 26
      I think just my 2 cents you need more then 1 rest day I had the best results when I hit the gym for about 45 min to an hour 3 times a week and eating right. The only people I think who need to be there 6 days of the week are competition lifters training etc
    • Posts: 927 Member
      I think just my 2 cents you need more then 1 rest day I had the best results when I hit the gym for about 45 min to an hour 3 times a week and eating right. The only people I think who need to be there 6 days of the week are competition lifters training etc
      I generally go for 3x a week but I added in kettlebells. It's used as an HIIT thing
    • Posts: 219 Member
      That link provided some very really interesting info. Thanks for sharing it.
    • Posts: 3,908 Member
      Not enough info.
    • Posts: 37 Member
      i certainly dont know a lot about loosing weight, thats why im here, but ill tell you what the personal trainer i have suggested

      tones and tones of cardio..

      im not sure why you dont want to do cardio, but transferring the weight from fat to muscle happens in phases i understand, and that loosing fat happens first, so if done with good diet... you should see a weight loss, then you can add back that mass over time and with proper placement

      just what my trainer suggested for me... so maybe its something to consider ?
    • Unknown
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    • Posts: 18,771 Member
      i certainly dont know a lot about loosing weight, thats why im here, but ill tell you what the personal trainer i have suggested

      tones and tones of cardio..

      im not sure why you dont want to do cardio, but transferring the weight from fat to muscle happens in phases i understand, and that loosing fat happens first, so if done with good diet... you should see a weight loss, then you can add back that mass over time and with proper placement

      just what my trainer suggested for me... so maybe its something to consider ?

      What?
    • Posts: 28,072 Member
      If you are using KBs for a HIIT workout, then this should be treated as a lift day with regards to rest. Your split looks a bit off - rows etc should be on upper if you are going to keep that split.
    • Posts: 427 Member
      id keep the upper and lower training on those days but throw in a full body and keep one kettlebell workout but the other two mix it up maybe HIIT or some other form of cardio you wanna keep your body guessing.
    • Posts: 927 Member
      If you are using KBs for a HIIT workout, then this should be treated as a lift day with regards to rest. Your split looks a bit off - rows etc should be on upper if you are going to keep that split.
      The back exercises are only added into the lower day because i didn't want my lower body day to be too short, I guess. Thanks everyone
    • Posts: 2,446 Member
      i certainly dont know a lot about loosing weight, thats why im here, but ill tell you what the personal trainer i have suggested

      tones and tones of cardio..

      im not sure why you dont want to do cardio, but transferring the weight from fat to muscle happens in phases i understand, and that loosing fat happens first, so if done with good diet... you should see a weight loss, then you can add back that mass over time and with proper placement

      just what my trainer suggested for me... so maybe its something to consider ?

      But if you maintain (or increase) your existing muscle mass, your metabolism will increase, making losing easier. Your skin will bounce back better, since you give it something to "grasp" as you lose weight. And your workouts will be easier, with the extra strength.

      The approach of lose it all, gain it back is really not the right approach. Especially for women, as we don't just pop on muscle easily.
    • Posts: 1
      I am a coach for 36 years and I need more details on your kettle ball, but first impression is if you are trying to lose weight you have to add cardio. a very simple start is to just do add 7 minutes at a time. first time use a treadmill, elliptical, or bike. first week only do 1 of the above, at whatever pace you can comfortably handle. then in week 2 add the second item. and on week three add the third. so after just 3 weeks you are only doing 21 minutes of cardio. maintain this routine until it becomes too easy. then add 3 minute incriments to each routine. working up to a 30 minute cardio total. I suggest this as a easy routine because if you start too hard then you will just get sore and not want to continue.
      hope this helps you. coach T
    • Posts: 3,400 Member
      I am a coach for 36 years and I need more details on your kettle ball, but first impression is if you are trying to lose weight you have to add cardio. a very simple start is to just do add 7 minutes at a time. first time use a treadmill, elliptical, or bike. first week only do 1 of the above, at whatever pace you can comfortably handle. then in week 2 add the second item. and on week three add the third. so after just 3 weeks you are only doing 21 minutes of cardio. maintain this routine until it becomes too easy. then add 3 minute incriments to each routine. working up to a 30 minute cardio total. I suggest this as a easy routine because if you start too hard then you will just get sore and not want to continue.
      hope this helps you. coach T
      Not sure if srs
    • Posts: 3,400 Member
      i certainly dont know a lot about loosing weight, thats why im here, but ill tell you what the personal trainer i have suggested

      tones and tones of cardio..

      im not sure why you dont want to do cardio, but transferring the weight from fat to muscle happens in phases i understand, and that loosing fat happens first, so if done with good diet... you should see a weight loss, then you can add back that mass over time and with proper placement

      just what my trainer suggested for me... so maybe its something to consider ?
      Your trainer is an idiot. I strongly recommend you find a new one.
    This discussion has been closed.

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