Is this a decent workout week?

Arranna1212
Arranna1212 Posts: 143 Member
in Health and Weight Loss
I started doing this about a month ago and I have lost 7 pounds already.. But I don't feel like I am actually doing enough. As in, when I lift, I'm not really sore the day after. Or when I do my cardio, it doesn't take that long for my heart to be at resting rate again. But here is the workout routine I've been doing. Btw, I'm not really knowledgeable about muscle groups that's why I'm asking. I don't know if I'm hitting all of my muscles either, or if 1 group is being over/underworked. all in all... I'm really noob at this kind of stuff. Also, between my reps I wait 25-30 seconds and then continue onto my next one for the same workout. I'm looking for improvement, any advice is helpful.
Everyday - 5k-7k Steps before going to the gym
Sunday - Off
Monday - Low Impact Aerobics w/3 Lb weights - 60 minutes
Tuesday - Arms/Chest +10 min brisk walk
-Tripcept Pulldown-2sets-12reps-55Lbs
-Seated Row-2sets-12reps-55Lbs
-Pectoral Fly-2sets-12reps-40Lbs
-Chest Press (Machine)-3sets-10reps-40Lbs
Wednesday - Low Impact Zumba - 60 minutes
Thursday - Off
Friday - Legs + 30 min Cardio
-Leg Press-3sets-12reps-55LBS
-Leg Curl-3sets-12reps-40LBS
-Leg Abductor-3sets-10reps-55LBS
Saturday - Basic Exercises
-10 Situps
-10 Lunges
-20 Girly pushups
-15 Leg lifts
-Basic Stretches

Replies

  • rhii_xx
    rhii_xx Posts: 5
    Congrats on the 7lb loss :bigsmile:
    It looks like you have a pretty decent exercise routine so far, so I can only think of suggestions to improve saturday's workout. Instead of doing single sets of 10 or so, maybe multiple sets?
    Here is what it might look like:

    5 x 10 situps
    3 x 10 lunges (eac leg)
    3 x 10 girly pushups
    3 x 10 leg lifts
    Basic stretches

    Considering you're doing girly pushups rather than normal ones, you'll need to do double the amount (60, rather than 30) to get the same results. So therefore 6 sets of 10, or 4 sets of 15 could be a good amount.

    When you said "Everyday - 5k-7k Steps before going to the gym" I'm assuming you meant everyday that you go to the gym, you take that many steps? Maybe you could do a 30 minute walk on the off days as well to help further your weightloss.

    I hope this helps :smile:
  • bio_fit
    bio_fit Posts: 307 Member
    I'm not an expert by any means - but those weights you've quoted (i.e. leg press 55lb), how did you decide those weights? Can you perform the sets fully without failure? Perhaps see what is the heaviest weight you can deal with, one where you can just about complete your sets. Then that gives you a starting point for progress! So you can add a little more weight next time, until you can complete those sets. Then add a little more... it's amazing how quickly your body will adapt when you push it :smile:
    Are you going to the gym to do this? If possible, try and incorporate free weights into your regime - so instead of the chest press machine, do actual chest presses with either dumbells or a barbell. Try and incorporate overhead presses - I do mine standing, with dumbells. You'll be squeezing your glutes and abs trying to push those things upwards, as well as your arm/shoulder muscles. Instead of the leg press machine, try barbell squats - it will engage many more muscles.
    Hope that's helped give something to think about - i'm sure someone more knowledgeable will be along shortly with some more advice!
  • emboslice94
    emboslice94 Posts: 60
    Hey there! I think the workout looks great! I've put in some additions you may like just to get a bit more in. You can find the move on Bodybuilding.com. Otherwise, upping the sets is the same as the previous poster :).

    Everyday - 5k-7k Steps before going to the gym
    Sunday - Off
    Monday - Low Impact Aerobics w/3 Lb weights - 60 minutes
    Try 5lb, you may not be sore because you're not going heavy enough, you may be used to 3lb weights if you've been doing this for a month.

    Tuesday - Arms/Chest +10 min brisk walk
    -Tripcept Pulldown-2sets-12reps-55Lbs
    -Seated Row-2sets-12reps-55Lbs
    -Pectoral Fly-2sets-12reps-40Lbs
    -Chest Press (Machine)-3sets-10reps-40Lbs

    For Triceps, try 4 sets of 10 at a higher weight but don't sacrifice form.
    Seated row, also 4 sets of 10.
    Pec fly, again, 4 sets of 10.
    Chest press, 4 sets of 10.
    Try throwing in some skull crushers of say, 10lb, try 4 sets of 8-10. These are for your triceps.
    If you're using cables for the tricep pull down, adjust the cable so it's on the bottom, and pull up for your biceps, again, 4 sets of 10.
    Shoulder flies, 4 sets of 10.

    Wednesday - Low Impact Zumba - 60 minutes

    Thursday - Off
    Definitely do something, even if its just a walk or running up and down the stairs.

    Friday - Legs + 30 min Cardio
    -Leg Press-3sets-12reps-55LBS
    -Leg Curl-3sets-12reps-40LBS
    -Leg Abductor-3sets-10reps-55LBS

    Again, I'd suggest upping the sets to 4x10. Also, if you've been at the same weight for a month, up it. It should be hard but not back breaking. If you're not interested in upping the weights, then you need to make those light weights heavy, hold it for a second and move VERY slowly, your muscles should be burning.
    Leg press gets your quads, curl I'm assuming is for the hams and I wouldn't say abductor is the most relevant.
    I'd highly suggest throwing in squats, even if it's just body weight to start, deadlifts and variations of those two, lots are available on bodybuilding.com.

    Saturday - Basic Exercises
    -10 Situps
    -10 Lunges
    -20 Girly pushups
    -15 Leg lifts
    -Basic Stretches

    Just like the above poster mentioned, do some more! :)

    But so far, looks great, you're doing great and good luck! Hopefully it helped! Keep in mind, all of this is advice, I'm not a personal trainer or anything.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    weight control whether losing, maintaining, or gaining is a bi-product of your diet and energy (calorie) consumption, not your exercise. diet for weight control; exercise for fitness.

    I would personally advise doing an actual lifting program vs making up your own to maximize your benefits from such activity. Look into something like New Rules of Lifting for Women or some other beginner program. regardless of the direction you choose, I would advice a 3x full body routine vs doing a split at this point...again, max benefit and most efficient use of time. I would do cardiovascular work on non-lifting days...maybe just some light cardio on lifting days like going for a walk or an easy ride on a bike or something...

    You don't have to be balls to the wall exercising to lose weight...again, that is going to be a bi-product of your energy consumption. You should sit down and develop some independent fitness goals that go beyond your desire to burn calories, etc...in the long run you will need them because eventually you're in maintenance and exercise is even more important in maintenance than it is for losing...but to get out there and do it you have to have other motivational factors beyond just burning calories at that point.

    Here's what a week looks like for me right now:

    Monday - 60 minute EZ ride
    Tuesday - AM Walk for 45 - 60 minutes; full body lifting PM
    Wednesday - 60 minute steady pace ride...95-100 RPM
    Thursday - AM Walk for 45 - 60 minutes: full body lifting PM
    Friday - Rest (60 minute walk in AM)
    Saturday - Hard spinning
    Sunday - Long Ride (gets longer every Sunday)

    right now I only lift twice per week because I'm training for a Century so I need my legs...but once that's over that Saturday spin class will turn into a lifting day and my long ride day will turn into a ride to the gym and swimming laps.

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