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    my workout plan - am i planning right? critics are welcome

    Posts: 164 Member
    edited February 8 in Fitness and Exercise
    I get only 30 minutes at gym in morning 5 days a week, and Lunch time i try going for 20 min brisk walk

    and i follow this plan

    Mon - Upper body with Weights Machines
    Tue - Spinning class (30 minutes)
    wed - Stationary bike with dumbbells in hand (bicep,triceps,shoulders)
    Thurs - 30 minutes Fitness Ball Abs
    Fri - Treadmill or Cross Trainer
    sat- legs Training at home
    sun - i go for outdoor run

    i welcome all critics on my weekly workout planning, because i do feel tired at the end of day, not sure if i am going on right way

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    Replies

    • Posts: 11
      personally, i'd plan to fit a rest day somewhere there perhaps a sunday but besides that seems solid enough to me.
    • Posts: 9,532 Member
      What are you trying to accomplish?
    • Posts: 164 Member
      What are you trying to accomplish?
      My goal is to get toned and Not increase weight
    • Posts: 164 Member
      personally, i'd plan to fit a rest day somewhere there perhaps a sunday but besides that seems solid enough to me.
      yes rest day is imp too, let me try on saturday or sunday
    • Posts: 7
      sounds good to me...but have atleast one rest day honey...
    • Posts: 8,329 Member
      i think given your goals you'd be better off doing more compound lifts.

      lifting weights on the bike is just weird because it means that you're more than likely not going to be able to get a good enough workout either from the bike or from the weights because you're trying to do them at the same time. so basically your intensity will more than likely be so reduced that you wont get any benefit fitness wise.

      i would suggest stop trying to reinvent the wheel and just go for programs that have already been vetted and where people are actually the same results you want. check out new rules of lifting for women, starting strength or strong lifts
    • Posts: 164 Member
      lifting weights on the bike is just weird because it means that you're more than likely not going to be able to get a good enough workout either from the bike or from the weights because you're trying to do them at the same time. so basically your intensity will more than likely be so reduced that you wont get any benefit fitness wise.
      on the contary, i really get a good workout that i feel sore next day, while i take rest from dumbbels my legs are paddling bike vigrously, and during lifting i am paddling slow
    • Posts: 8,059 Member
      Compound lifts maximize efficiency, your "plan" is mostly wasted time. Go with Stronglifts, follow the program. Playing with dumbbells while trying to ride a bike is the ultimate in time wasting, spending an entire day just working abs is also a total waste.
    • Posts: 164 Member
      i would suggest stop trying to reinvent the wheel and just go for programs that have already been vetted and where people are actually the same results you want. check out new rules of lifting for women, starting strength or strong lifts

      i follow that on other 2 days, i really liked "new rules of lifting for women" very informative
    • Posts: 164 Member
      i am thinking next week, i will do weight lifting everyday (alternate muscle group), will observe the changes and accordingly replan my next weeks
    • Posts: 518 Member
      If you only have 30 minutes a day, dedicate the majority of your days to lifting weights.

      You will look better lifting 4-5 days a week instead of doing cardio those days.
    • Posts: 164 Member
      Compound lifts maximize efficiency, your "plan" is mostly wasted time. Go with Stronglifts, follow the program. Playing with dumbbells while trying to ride a bike is the ultimate in time wasting, spending an entire day just working abs is also a total waste.

      okay, i will replan my program
    • Posts: 501 Member
      Keep atleast one day for rest else you will eventually feel burned out! I would suggest keep rest day on some weekdays and increase intensity of weekends. Thats what I do. But its only you who knows the best,
    • Posts: 164 Member
      If you only have 30 minutes a day, dedicate the majority of your days to lifting weights.

      You will look better lifting 4-5 days a week instead of doing cardio those days.

      make sense, i really need to replan my entire week i guess
    • Posts: 164 Member
      Keep atleast one day for rest else you will eventually feel burned out! I would suggest keep rest day on some weekdays and increase intensity of weekends. Thats what I do. But its only you who knows the best,

      yes, Monday is best rest day
    • Posts: 604 Member
      Cardio overload.
    • Posts: 8,329 Member
      show previous quotes
      on the contary, i really get a good workout that i feel sore next day, while i take rest from dumbbels my legs are paddling bike vigrously, and during lifting i am paddling slow

      regardless of feeling sore, are you seeing the results you want?

      soreness isn't really a good indicator of how effective a workout is
    • Posts: 164 Member
      Cardio overload.

      i thought so too :(
    • Posts: 164 Member
      show previous quotes

      regardless of feeling sore, are you seeing the results you want?

      soreness isn't really a good indicator of how effective a workout is

      yes i guess you are right, next week i will do weight lifting everyday (alternate muscle group), will observe the changes and accordingly replan my next weeks
    • Posts: 212 Member
      Compound lifts maximize efficiency, your "plan" is mostly wasted time. Go with Stronglifts, follow the program. Playing with dumbbells while trying to ride a bike is the ultimate in time wasting, spending an entire day just working abs is also a total waste.

      ^this. Listen to this man. He knows what he is talking about.
    • Posts: 518 Member
      show previous quotes

      make sense, i really need to replan my entire week i guess

      Another reason I suggested you lift more than you do cardio is because you only have 30 minutes. An adequate (imo) weight lifting session is about an hour. Seems you only have half that time a day, you're going to need to make up for it by lifting twice as often.
    • Posts: 61,406 Member
      show previous quotes

      i follow that on other 2 days, i really liked "new rules of lifting for women" very informative

      1. Then perhaps you should follow the routines from the book, because what you've designed is very hodge podge.

      2. Riding a bike with weights is a great way to decrease the efficiency of two things at once.

      3. There's really not enough work on this current routine that a rest day is something I'd be worried about.
    • Posts: 34,971 Member
      show previous quotes
      on the contary, i really get a good workout that i feel sore next day, while i take rest from dumbbels my legs are paddling bike vigrously, and during lifting i am paddling slow

      DOMS (delayed onset of muscle soreness) is not a way to measure a workout. Just putting that out there.

      ETA: And I agree with Dav. You have the NROLFW book and say you like the info and routines you read...so why not just follow that?
    • Posts: 164 Member
      show previous quotes

      DOMS (delayed onset of muscle soreness) is not a way to measure a workout. Just putting that out there.

      ETA: And I agree with Dav. You have the NROLFW book and say you like the info and routines you read...so why not just follow that?


      because i thought doing a mix of everything might give better results, all these posts are making sense to me, i really need to change my plan now
    • Posts: 164 Member
      thanks everyone
    • Posts: 604 Member
      show previous quotes


      because i thought doing a mix of everything might give better results, all these posts are making sense to me, i really need to change my plan now

      You can do cardio just about anywhere (as seen from the walks you take on your break from work). You should give yourself time to lift when in the gym. If you only have 30 minutes each time, then do only compound lifts. Or try to make more time. You do want to do a mix of cardio and strength training, but what you have right now isn't that.
    • Posts: 164 Member
      You can do cardio just about anywhere (as seen from the walks you take on your break from work). You should give yourself time to lift when in the gym. If you only have 30 minutes each time, then do only compound lifts. Or try to make more time. You do want to do a mix of cardio and strength training, but what you have right now isn't that.

      yes i get that, i will follow my book of new rules of lifting for woman
    • Posts: 164 Member
      NROLFW Workout A - done yesterday
    • Posts: 43 Member
      Do you get enough sleep at night? What is the normal amount of sleep you get?
    • Posts: 61,406 Member
      Saywut?
    This discussion has been closed.

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