Gym routine

blgray94
blgray94 Posts: 5 Member
edited November 2024 in Fitness and Exercise
What does a typical gym session involve for you?
Mine typically involves a 10 min low intensity cardio warm up (quick walk or slow jog usually), 30 mins of strength - I tend to do each exercise 3 x 10 reps at the highest weight I can manage. This is then followed by 30 mins intense cardio (usually run or step treadmill) then 10 mins of abs and 10 mins of stretching. I tend to do this 3 times a week.
I'm not seeing much improvement in stamina or strength, nor am i losing much weight (despite healthy diet), so I presume I'm doing something wrong.
Any tips?
What works for you?

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    Losing weight will come down to eating in a caloric deficit, which means eating fewer calories than you burn. You can do that by eating less, moving more (all physical activity burns calories), or a combination.

    As far as a gym routine, could you tell what strength exercises you're doing? Are you following an established routine or did you devise your own? A lot of times beginners create unbalanced routines so in general it is good to start with a non homemade one but if you list what you're doing we may be able to help tweak your current plan. If you'd like to look at some plans, here is a starter list:

    Strength training programs
    * Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
    * All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
    * A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
    * Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
    * NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
    * Stronglifts - http://stronglifts.com/
    * 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
    * Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
    * Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
    * Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
  • sijomial
    sijomial Posts: 19,809 Member
    If you aren't losing much weight over an extended period of time then you don't have much of a calorie deficit.
    Look at your food intake not your exercise output to lose weight.

    You don't mention what strength exercises you are doing 3 x 10 reps of, there's world of difference between big compound lifts and small isolation exercises. Depending on what you are doing only 90mins of strength work a week may not be enough volume to see rapid improvement.

    As for my routine - it's alternate days strength and cardio (of many forms and intensities, mostly cycling related).
    Strength work is predominantly compound lifts. I use a mixture of free weights, machines and bodyweight exercises.

    I rarely mix cardio and strength in the same session as one tends to compromise the other - for my goals cardio is often long duration anyway.
  • blgray94
    blgray94 Posts: 5 Member
    I don't tend to follow a strength routine so I will try one of the ones you've suggested. I tend to just work my way through most machines at the gym (usually assisted tricep dips, assisted chin ups, chest press, lat pull down, leg press, hip abductor and adductor, and calf press). I do 10 reps of one below the highest i could do last time, then work my way up till I get to the highest I can lift
    As for calorie deficit I tend to eat around 1300 kcal a day, my BMR is 1450 and I exercise on top of that. I'm hoping the slow weight loss is due to muscle gain but my scales claim my body fat percentage is staying the same. Don't know how reliable they are though
  • CipherZero
    CipherZero Posts: 1,418 Member
    If you want to build strength, you need to get on a strength training program. Stronglifts, Starting Strength, or any other novice barbell program will build strength in an efficient and safe manner. Endurance will also come up with a combination of a strength program and interval training.
  • jemhh
    jemhh Posts: 14,261 Member
    I meant to ask--how long have you been on your current fitness plan and how long have you been cutting calories. If you're not currently using a digital kitchen scale to weigh your food, start doing that. Most people are not good at estimating serving sizes.
  • blgray94
    blgray94 Posts: 5 Member
    I've been doing for 2 months and I've only lost 2.5 lbs and measurements haven't changed. I do weigh my food but don't currently have a digital scale so it might not be too accurate. Might be something worth investing in. Thanks for all the advise everyone :smile:
This discussion has been closed.

Categories