what does a typical week of working out look like

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.

I am absolutely LOVING reading all these different workout regimes! It is so fascinating to see what people do to keep active and fit in their lives, and what is enjoyable/meaningful to them!

I go to a gym that does a bootcamp type workout (cardio and weights, sort of HIIT style). I typically try to do the workouts 5-6 times a week, resting on Sundays/Saturdays however I am getting back into running now, so either Saturday or Sunday I will try for 30-45 mins on the treadmill (as much as my knee can handle at this point in time).

I love being active and going for walks, and am looking forward to hiking more once the snow melts! For now, I am trying out skating too which seems to be a good bit of cardio if you give 'er!

Wow this is totally motivating me. I've been really focusing on food and doing the Couch to 5k right now. With a 4-year-old at home, there's always the guilt and time thing to deal with. But I'm finding ways to make things work. So here's what I'm doing, even though I'm no where near as athletic as the rest here!

Monday, Wednesday, Friday= 30 minute run/walk (Couch to 5k) on treadmill
Tuesday=Rest
Thursday=a 20-30 minute workout dvd or walk on treadmill with incline
Saturday= a full-body strength workout (30-45 minutes) and walking (either on treadmill with incline challenges or outside if it's not -30)
Sunday- maybe another run or else just a long walk

I aim for 10,000 steps a day.

Only 3-4 days a week and have I no actual set days its just whenever I can get up at 4am. I try not to go longer than two days without getting to the gym. I do about 45mins of weightlifting full body routine 3 days a week and those are spaced out by at least day along with 20min HIIT on the treadmill. If I make it for that 4th day then I usually do 45mintues of cardio and abs routine. I work Mon- Fri so I walk for 30 minutes of my lunch also.

Lately (training for a marathon):

Monday: off or pilates
Tuesday: some kinds of weights and run
Wednesday: run
Thursday: run and swim
Friday: pilates and run
Saturday: weights and bike
Sunday: long run

Sunday - Yoga
Monday - Zumba
Tuesday - Aerobic/strength combo class
Wednesday - Zumba
Thursday - Aerobic/strength combo class
Friday - 40 minutes strength training class, 20 minute walk
Saturday - Walk 30 minutes (weather permitting)

I'm in New England in the middle of a cold snap, but when it's above 30 during the day, I usually walk 30-40 minutes a day, which usually replaces a cardio class.

As soon as I get up:

*Leslie Sansone 5 Mile Boost Walk (5×week)
*Leslie Sansone Tone Every Zone Walk (Sunday and Thursday: 5 & 8 lb. Weights used)

Overall goal is to get 10,000 steps a day. I will use one of her other DVD'S or walk outside to reach it.

High intensity interval training 3-4x a week for 30-45 min. That's it. It works wonderfully

Monday - 60 min Body Pump class
Tuesday - 45 min Tabata class + TRX shoulder and back work + Arc trainer
Wednesday - 15 min Arc trainer + TRX
Thursday - 15 min Arc trainer + bicep, butterfly machine
Friday - 15 min Arc trainer + squat machine, leg machine
Saturday - off
Sunday - 60 min Body pump class

FWIW, I kept spelling it Body Bump class.

This is my off-season, so I do relatively more of my sedentary hobbies in the Winter, and fewer of my active ones. (I'm a rower.) Winter's generic schedule looks something like this:

Mo: Weight training (I'm working on some specific rowing-related remediation now, not a standard program)
Tu: AM spin class, core routine at home
We: Rowing team practice in evening (rowing machine in winter, on-water in Spring & Fall)
Th: AM spin class
Fr: Weight training
Sa: Core routine
Su: Usually rest

I sometimes throw in some walks or extra rowing machine if I feel like it.

In summer, I'd be rowing on water typically 4-6 times per week, plus the spin classes, a bit more walking, and bike rides (short - like 10mi) maybe a couple times a week. I hope to continue some weight training in season this year, after having had a few years hiatus in my weight work. The plan is to shift to a more comprehensive weight program when I feel good about the remediation (later this winter), and I hope to then continue that program in season.

Why weights only twice a week? I started up at 3 times/week in late summer, and it didn't go well while I was in significant calorie deficit - may be worth noting that I'm 60 y/o and my stamina isn't what it was before chemotherapy. So I backed off to twice a week, but keep it gradually progressive.

Weight loss, IME, is about eating more than activity. I've been active (similar to above) for a dozen years, and stayed fat (lower end of obese BMI). I've lost 60 pounds since last April by eating more sensibly. That said, some kind of weight work should help retain strength/muscle during weight loss, and cardio earns more calories you can eat back and make the process more sustainable.

My routine is:
Monday - 1 hr dancing (burlesque class so generally not a huge burn but good for balance and core)
Tuesday - 45 mins spin
Wednesday - 30 mins Meta-Fit, depending on the routine it varies in how much cardio there is
Thursday - summer: 5k run, winter: gym, or rest of I've eaten well over the week
Friday - rest
Saturday - 1 hr Zumba
Sunday - walking, distance varies depending on where I am.