Training plan
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Jamal_Guildford
Posts: 214 Member
Hi,
In the next weeks, I plan to change my trainiing program. Because of work and family, I dont have the time to workout as much as before. My objective is to maintain my weight and tone but I dont mind if I gain a few pounds (I am quite skinny: 71kg for 1m93).
I am used to do 2 sessions of weight lifting per week but I think I am going to give up and replace with one session of cardio. Here is my training program:
Monday: Run (50 minutes), Cycles (30 minutes), Stepper (15 minutes)
Tuesday: Rowing (1h30)
Wednesday: Rest day
Thursday: Run (50 minutes), Elliptical machine (30 minutes), Stepper (15 minutes)
Friday: Rowing (1h30)
Saturday: Run (50 minutes), Stepper (30 minutes)
Sunday: Rest day
I dont plan to change my diet. Do you think I am going to gain/lose or maintain my weight with this training program?
Thanks for your response,
Jamal
In the next weeks, I plan to change my trainiing program. Because of work and family, I dont have the time to workout as much as before. My objective is to maintain my weight and tone but I dont mind if I gain a few pounds (I am quite skinny: 71kg for 1m93).
I am used to do 2 sessions of weight lifting per week but I think I am going to give up and replace with one session of cardio. Here is my training program:
Monday: Run (50 minutes), Cycles (30 minutes), Stepper (15 minutes)
Tuesday: Rowing (1h30)
Wednesday: Rest day
Thursday: Run (50 minutes), Elliptical machine (30 minutes), Stepper (15 minutes)
Friday: Rowing (1h30)
Saturday: Run (50 minutes), Stepper (30 minutes)
Sunday: Rest day
I dont plan to change my diet. Do you think I am going to gain/lose or maintain my weight with this training program?
Thanks for your response,
Jamal
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Replies
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That's all cardio... To 'tone' you need to reduce your bodyfat while maintaining muscle. Resistance/strength training are best for this.
You will only gain weight if you eat in a surplus.0 -
I like cardio.... Rowing is an aerobic and anaerobic exercise so it will strength my muscles, no?0
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Are you saying gain weight depends on your diet only? My training program will not impact my weight gain or lost.0
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What they're saying is you won't get very much 'muscle tone' from doing this. To build muscles you need to do strength/resistance training.
And gaining weight is entirely down to your diet. If you eat more calories than you burn, it doesn't matter how much you work out, you will gain weight.0 -
Unless you start eating more, if you're adding all that cardio you are going to lose weight.0
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What do you actually mean by "tone"?
Do you mean build bigger muscles, or reduce body fat?
If you want to build bigger muscles then dropping weight training is the worst thing you can do!
The program you are proposing will get you great aerobic fitness (if you can sustain and fuel properly that volume of work) but don't expect strength or muscle gains.
Whilst rowing is probably the "best" cardio for conditioning as it's just about full body workout if you are rowing for 90 mins then no, that's not anaerobic - possibly the last few minutes if you push to complete exhaustion.
Whether you gain or lose weight is down to your calorie balance.0 -
I dont have the time to exercise as much as before.... so I will have to reduce sports.
I am quite happy with my body at the moment but I dont want to loose weight and keep my muscle mass. I just went to the gym and did one hour session of rowing, I can still feel it in my biceps.0 -
I dont have the time to exercise as much as before.... so I will have to reduce sports.
I am quite happy with my body at the moment but I dont want to loose weight and keep my muscle mass. I just went to the gym and did one hour session of rowing, I can still feel it in my biceps.
So eat to your TDEE and you won't lose any more weight?0 -
Regarding my diet. Here is my typical diet
Breakfast: two toasts with peanut butter, one coffee (with sugar and milk), one tea (with sugar and milk)
Lunch: one baguette/wrap with chicken/tuna or eggs + some lettuce + dressing (Caesar salad, mayo or coronation) + diet coke + one coffee (with sugar and milk) + a treat (one spoon of peanut butter or one chocolate)
Dinner: a can of tuna or two eggs, a lot veg (around 100g of salads, or green beans or brussels roots) + dressing (caesar salad, vinaigrette, salad cream) + one hot chocolate and time to time a treat (one spoon of peanut butter or one chocolate).
When I go out with my flatmate, I dont really count and it turns into a bing drinking (beers, beers, beers....)
What do you think of this diet?0 -
Regarding my diet. Here is my typical diet
Breakfast: two toasts with peanut butter, one coffee (with sugar and milk), one tea (with sugar and milk)
Lunch: one baguette/wrap with chicken/tuna or eggs + some lettuce + dressing (Caesar salad, mayo or coronation) + diet coke + one coffee (with sugar and milk) + a treat (one spoon of peanut butter or one chocolate)
Dinner: a can of tuna or two eggs, a lot veg (around 100g of salads, or green beans or brussels roots) + dressing (caesar salad, vinaigrette, salad cream) + one hot chocolate and time to time a treat (one spoon of peanut butter or one chocolate).
When I go out with my flatmate, I dont really count and it turns into a bing drinking (beers, beers, beers....)
What do you think of this diet?
How many calories is it?0 -
I think, it's approxiamtely 1380kcal. You also have to consider that I have some binge drinking with my flatmates (let's say once a week).
Breakfast: two toasts with peanut butter (200kcal), one coffee (with sugar and milk): 40 kcal, one tea (with sugar and milk): 40 kcal
Lunch: one baguette/wrap with chicken/tuna or eggs + some lettuce + dressing (Caesar salad, mayo or coronation): 600kcal + diet coke: 0 kcal + one coffee (with sugar and milk): 40kcal + a treat (one spoon of peanut butter or one chocolate): 30 kcal.
Dinner: a can of tuna or two eggs: 150 kcal, a lot veg (around 100g of salads, or green beans or brussels roots): 90kcal + dressing (caesar salad, vinaigrette, salad cream): 90kcal + one hot chocolate and time to time a treat (one spoon of peanut butter or one chocolate): 90kcal0 -
Are you saying gain weight depends on your diet only? My training program will not impact my weight gain or lost.0
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It amazes me how even a skinny person doesn't get basic nutrition and fitness principles. Usually it is overweight out of shape people who don't connect the dots and can't understand why they are the way they are.
But I'd rather be like this guy and who errs on the other side of things.
I suggest the poster start reading about basic calories and fitness principles.0 -
What do you mean? Are you saying I dont eat enough or do too much exercises?
I forgot to mention I am used to be overweight/obese and I really suffer from that.... This is probably the reason why I am so cautious about nutrition and fitness.0 -
What do you mean? Are you saying I dont eat enough or do too much exercises?
Both actually0 -
For the diet, I am used to eat a bit more: I am used to eat more carbs in the evening. But my flatmate made rude comments about my diet. And since then, I eat less in the evening. It's never nice to hear unpleasant comment about your diet, especially when you are used to be overweight.
For the training program, what do you recommend? I really like cardio and it will very hard for me to give up on it. Dont forget my goal is maintain my weight, I am not interested in bodybuilding....0 -
For the diet, I am used to eat a bit more: I am used to eat more carbs in the evening. But my flatmate made rude comments about my diet. And since then, I eat less in the evening. It's never nice to hear unpleasant comment about your diet, especially when you are used to be overweight.
For the training program, what do you recommend? I really like cardio and it will very hard for me to give up on it. Dont forget my goal is maintain my weight, I am not interested in bodybuilding....
If you want to maintain your weight you need to eat more, simple as.0 -
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Dont forget I have some binge drinking (once a week), this can compensate the fact I dont eat enough, no?0
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Dont forget I have some binge drinking (once a week), this can compensate the fact I dont eat enough, no?
Sounds healthy....0
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