Cardio and Strength Training- 1st Week

M_Garner
M_Garner Posts: 23 Member
in Health and Weight Loss
I am 5'8, 200 pounds. I am trying to lose about 20 pounds along with getting toned and fit. I have been doing cardio for one month along with healhy eating and have been doing real good with weight loss. I am starting weight training Monday and want to ensure I know what I am doing.

I plan to have the following schedule. Does this sound like I am on the right track?



Mon- strength training- 45 mins

Tues- cardio-45 mins

Wed- strength training-45 mins

Thurs- cardio-45 mins

Fri- strength training- 45 mins

Sat- off (or maybe a little cardio)

Sun- off

Replies

  • GauchoMark
    GauchoMark Posts: 1,804 Member
    typically, you don't base your strength training on time - you come up with or find a routine you like, then just do it. The general schedule looks OK, though. Just do a little pre-planning for the strength training. I use and recommend an app/website called Jefit that you can use. It has a ton of pre-built routines or you can make your own, then you can log the exercises when you do them so that the next time you work out you don't have to remember what weight you need.

    Also, I know a lot of people don't like them, but since you are lifting 3 days a week, I would suggest 3 full body workouts so you hit every body part 3x per week.
  • M_Garner
    M_Garner Posts: 23 Member
    Thanks for the advice Mark. I found a beginner workout online that seems to target the whole body so that is what I plan to use. I will surely check out the website you suggested; they may have something I would like better.

    Thanks again. I felt like I pretty much had the right idea but was not sure. I was going to get a trainer to help me but I don't have the extra finances for it so google and putting my own plan together is what I will go with :)

    Michelle
  • GauchoMark
    GauchoMark Posts: 1,804 Member
    if you have a smartphone, jefit has an app that syncs with the website so it makes it super easy to log things and stay on track while you work.
  • WBB55
    WBB55 Posts: 4,131 Member
    I am 5'8, 200 pounds. I am trying to lose about 20 pounds along with getting toned and fit.

    This sounds like a great exercise plan to start with, but you can only lose weight if you maintain a calorie deficit. What's your plan for that?
  • M_Garner
    M_Garner Posts: 23 Member
    Good question WBB55. I assumed with the healthy eating and actively in the gym, that I should be fine. I am eating a deficit in calories to help me achieve a weight-loss. To lose weight based off my TDEE, I need to be at or below 1988. I am planning to be at or below that. Right now I am in the 1200-1400 range but with me starting to hit the gym, I need to bump up my calories (surely lots of protein) but still keep under 1988.
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    I am 5'8, 200 pounds. I am trying to lose about 20 pounds along with getting toned and fit. I have been doing cardio for one month along with healhy eating and have been doing real good with weight loss. I am starting weight training Monday and want to ensure I know what I am doing.

    I plan to have the following schedule. Does this sound like I am on the right track?



    Mon- strength training- 45 mins

    Tues- cardio-45 mins

    Wed- strength training-45 mins

    Thurs- cardio-45 mins

    Fri- strength training- 45 mins

    Sat- off (or maybe a little cardio)

    Sun- off

    That is pretty much my routine for the last two months. 3 years ago when I wanted to get fit I did the same thing and it worked great. For my strength training I did fullbody workouts hitting each of the major muscle groups and as a beginning lifter I found my body was capable of recovering given the day break in between. I also did cardio for sure on Saturdays so I ended up working out 6 days a week.

    My strength training is basically circuit training with weights so its high intensity with low rest so it gets my heart pumping. I was estimating a 400 cal burn for my 50 min cardio and about a 200 cal burn for my 40 minute weights.

    As WBB5 mentioned though this is a plan for fitness not a plan for weight loss. A plan for weight loss is just counting calories and making sure you are at a deficit. You can do both at the same time and I recommend that but yeah this is a fitness plan not a weight loss plan.
  • Aaron_K123
    Aaron_K123 Posts: 7,122 Member
    Good question WBB55. I assumed with the healthy eating and actively in the gym, that I should be fine. I am eating a deficit in calories to help me achieve a weight-loss. To lose weight based off my TDEE, I need to be at or below 1988. I am planning to be at or below that. Right now I am in the 1200-1400 range but with me starting to hit the gym, I need to bump up my calories (surely lots of protein) but still keep under 1988.

    Protein at 1 gram per pound of lean mass per day is a good idea as is strength training to maintain muscle. You aren't going to want to go too aggressive with your calorie deficit otherwise you will be wasting your time with the strength training. Figuring out what your TDEE is and using that as a benchmark to set your deficit might be a good way to go.
  • Nice2BFitAgain
    Nice2BFitAgain Posts: 319 Member
    Right now I am in the 1200-1400 range but with me starting to hit the gym, I need to bump up my calories (surely lots of protein) but still keep under 1988.

    My suggestion would be to keep it as close to 1988 as you can and still lose weight, you may need to adjust the number down to see progress but not too much at once. Keep in mind that you will need to lower your calories as you lose the weight and starting at a low number that just keeps getting lower will be difficult.

    Another option for your gym schedule could be this:
    MWF - Strength for however long it takes you to get through your routine
    T-Th - 20 minute HIIT (intervals on elliptical/stair machine/treadmill) with 5 minute warm up/cool down
    SS - rest
  • mrobinson0807
    mrobinson0807 Posts: 1
    Here's a great site. She has tons of exercise routines. Keeps things fresh so you don't get bored.

    http://www.benderfitness.com/
  • M_Garner
    M_Garner Posts: 23 Member
    Thank you all for the advice. I am new to all this so I am surely learning by what everyone is saying :)
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Right now I am in the 1200-1400 range but with me starting to hit the gym, I need to bump up my calories (surely lots of protein) but still keep under 1988.

    My suggestion would be to keep it as close to 1988 as you can and still lose weight, you may need to adjust the number down to see progress but not too much at once. Keep in mind that you will need to lower your calories as you lose the weight and starting at a low number that just keeps getting lower will be difficult.

    Another option for your gym schedule could be this:
    MWF - Strength for however long it takes you to get through your routine
    T-Th - 20 minute HIIT (intervals on elliptical/stair machine/treadmill) with 5 minute warm up/cool down
    SS - rest

    I agree with this as well...
    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
    here is a good summary of a free and good program that lots of women here follow.

    As for calories I would shoot for 1600-1700 a day (that's what I eat and do lift heavy 3x and HIIT 2x a week) and I have great results.

    Mind you now that spring is here I usually do light walking or biking on the weekends too...nothing too hard but I just want to be outside and active.
  • M_Garner
    M_Garner Posts: 23 Member
    Thanks Stef, I will try to do that :)

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