what does a typical week of working out look like

Sunday: Upper Body Power-Bench, Barbell Row, Incline DB bench, Overhead Press, Lat Pull Down, Barbell curl, Skull Crushers.
Monday: Lower Body Power-Squat, Deadlift, Leg Press, Hip Thrust
Wednesday: Upper Hypertrophy-Incline Barbell Bench, DB flyes, Cable Row, DB Row, DB lateral raises, DB curl, Cable Tricep Extension
Friday: Lower Hypertrophy-Front Squat, Barbell lunge, Good Mornings, sometimes Leg Extension, lighter Hip Thrusts, Cable Pull Throughs

I basically skip calves because they are huge already.

All lifting, sessions about 1.5 hours each. No cardio. 10-15 min. abs twice per week

I love seeing people's real life routines! Thank you all for answering, and thanks to the OP for asking...

Right now this is what I do:
- Get 100k steps a week. I can't do a cookie cutter 15k a day so I have some 10k days, some 15k, and a few in the 20's. About half come from being a school sub and the other half come from fitness walking & hiking. About 80% of my walking is steady state fat burning type activity & 20% is true cardio when I hill climb or take some running sprints. I don't take a rest day from 10k steps unless I am truly sick or in transit for travel. I have a weekend job too, but I'm in a 500 mile hiking challenge for 2016 so when I want to do a long 10+ mile day of hiking I plan ahead & schedule a day off for myself.
- 2 yoga classes a week, a Sunday afternoon one for 90 minutes and a Tuesday sunrise one for 60. They occasionally leave me a little sore in a muscle group from strength work but mostly they are like Motrin. The 3-4 hours immediately following yoga are my most pain free of the week in my joints.
- 2 dance based classes a week, Tuesday & Friday Zumba usually. High cardio for at least 30 of the class's 50 minutes, touching HIIT rates on the really fast bum shakes. The music is uplifting, so it's anti-depression, anti-winter blahs. And hopefully learning new dance steps is anti-Alzheimer's...
- Currently just tucking in some body weight strength training from day to day around my house. Another teacher & I are talking about starting strong lifts 5x5 program together in our YMCA weight room. That will add 3 days of about 30 minutes at the Y. I'm fortunate to live catty corner to mine!

Sunday work with my trainer 8:30-9:30 heavy lifting and HIIT 10:30-11:30 Yoga
Monday Yoga
Tuesday work with my trainer 8:30-9:30 heavy lifting and HIIT
Wednesday Yoga
Thursday work with my trainer 8:30-9:30 heavy lifting and HIIT
Friday Physical Therapy
Saturday Yoga

i am so unregular with the gym, i do about 20-30 mins of cardio (bike or cross trainer) 3 or 4 times a week... yet i am loosing soo much weight, regularly and consistently !!!

For me my current routine is:

Insanity or yoga in the morn
Insanity after work if not done in the morn
Weightlifting every other day for 30min
A walk/snowshoe/hike/cross country ski of anywhere from 2-4miles on the weekends, or if I have spare time or energy to burn.

In the spring, summer and fall when I can have more garanteed time outside my schedule will look like this:

Run
Weed the garden
Run
Run
Hike a bit(looking for bears)
Weed the garden
Hoe the gardens
Load 300 straw/hay bales onto a trailer at chest hight
Wander around the campground on the weekends
Retrieve beer from camper fridge
Pickup weights at least twice a week.

Currently to reach my March goals, I'll go 4 days a week focusing on my Squat goal. my overall goal is for 165-170lbs 10-15% bodyfat and 1RM PR on Squat: 315lbs, Deadlift: 405lbs, Flat Bench-Press:225lbs.

Current: 171.8lbs, 15%BF, Squat:275, DL: 315, FBP: 185

I've setup my routine for 3 five week focuses.

1st 5weeks -focus Squat Goal
Day 1: Squat 5x5 @245lbs + warmup sets, Incline Press 5x3 @175lbs + WU sets, Weighted Pull-Ups 5x5 @45 plate, ab routine and 5x10-12 Tricep routine

Day 2: DeadLift 5x4 @ 315 +WU, Lat Pulldowns pause reps 5x10 @115, Squat Pause reps 5x5 @185, ab routine, bicep routine 5x10

Day 3: Squat 5x5 @245lbs +WU, Lat Rows 5x5 @165, ab routine, OH Shoulder Press 5x10 @65, Leg Extensions AMRAP @70

Day 4: Front Squat 5x10 @95 + WU, Lat Pulldowns Pause reps 5x10 @115, ab routine

Days: Mon, Wed, Fri, Sunday

depending on the day I will burn from 400-600 calories, off days i'll carb load a little but on work days i'll only eat back 1/2 my burned. not so much focused on the weight/fat loss until I start a shred routine for June. This is when I'll start incorporating more cardio on off days by Swimming, geeze do I miss it.

thickneaa_ wrote: »

what does your typical week of working out look like? like how many times do you go? do you do cardio everyday? weight lifting everyday? Also will weight lifting help weight loss?

Body weight Training 4 days a week and running 3 days a week with 1 day off rest.

jemhh wrote: »

Monday -walk
Tuesday - circuit training
Wednesday -walk
Thursday -ohp/deadlift
Friday -walk
Saturday -squat/bench press
Sunday -walk

Just realized I listed the wrong thing for Sunday. That's a circuit day too.

Sunday: Rest Day

Monday: Legs - squats, leg press, lunges, romanian deadlifts, lying leg curls, standing calf raises, seated calf raises

Tuesday: Shoulders, Traps and Abs - overhead press, dumbbell shoulder press, lateral raises, face pulls, reverse flyes, shrugs, front raises, leg raises, weighted decline crunches

Wednesday: Rest Day

Thursday: Back, Biceps and Calves - deadlifts, weighted pull ups, t-bar rows, single arm lat pull downs, seated rows, ez bar curls, incline curls, standing calf raises, seated calf raises

Friday: Chest, Triceps and Abs - bench press, incline dumbbell press, low pulley cable flyes, close grip bench, dip machine, triceps pressdowns, leg raises, weighted decline crunches

Saturday: Rest Day

Monday - 20 mile ride AM/Lifting PM
Tuesday - 15 mile ride AM lots of hills
Wednesday - 20 mile ride AM/Lifting PM
Thursday - 20 mile ride AM
Friday - rest/recovery
Saturday - easy ride to gym, lift with trainer, easy ride home (about 16 miles round trip)
Sunday - Long ride...but sometimes the honey do list takes precedent...so sometimes no ride and sometimes shorter ride.

Keep in mind that weight loss is largely about consumption. Regular exercise can help make weight loss easier in that your body's energy requirements are exponentially greater than they would be otherwise...so basically you don't have to eat like a little birdie to lose weight...you can eat more and still accomplish the same goals.

But is still comes down to how much you're consuming...I've done all of the above and lost weight, gained weight, and maintained weight....the difference between the three weight management objectives wasn't my exercise, it was how much I was eating.