We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!
Help (!) with workout schedule, please!
Graham648
Posts: 2 Member
Hi everyone! 
I need some advice/help on structuring my workouts. I currently have the goal of "getting lean." My goal weight is 135 lbs and I am currently 142 lbs.
Now here's the exciting part
I have been working out for about six months. Five to six times a week, I go to the gym and use the Cybex Arc Trainer for roughly 15 minutes and use a variety of weight machines for roughly 30 minutes. About 4-5 times a week I do Les Mills Pump (free weight system using low weight at high reps) at home for 25-45 minutes. And recently my husband and I have begun walking about an hour each morning. 
I realize that as I typed that it seems a bit (or quite) excessive but I really do not have any idea of what to cut out or vary. Also, I have no idea how many times per week I should really be working out my arms versus my legs versus my abs. So far, I have been stacking full body workouts on top of each other
(no injuries thus far - woot!)
Any advice/help is appreciated! Thanks for reading my lengthy post
I need some advice/help on structuring my workouts. I currently have the goal of "getting lean." My goal weight is 135 lbs and I am currently 142 lbs.
Now here's the exciting part
I have been working out for about six months. Five to six times a week, I go to the gym and use the Cybex Arc Trainer for roughly 15 minutes and use a variety of weight machines for roughly 30 minutes. About 4-5 times a week I do Les Mills Pump (free weight system using low weight at high reps) at home for 25-45 minutes. And recently my husband and I have begun walking about an hour each morning. I realize that as I typed that it seems a bit (or quite) excessive but I really do not have any idea of what to cut out or vary. Also, I have no idea how many times per week I should really be working out my arms versus my legs versus my abs. So far, I have been stacking full body workouts on top of each other
(no injuries thus far - woot!)Any advice/help is appreciated! Thanks for reading my lengthy post
0
Replies
-
My suggestion would be to follow an established resistance exercise plan, either one you find online (I'm linking several possibilities below) or one made for you by a trainer. The benefit of doing that is that the plan will tell you how much, how often, etc. Beyond that, the cardio is really based on your preference. Do what you enjoy; don't do something simply to lose weight. I, personally, would keep the walks with husband and drop other cardiovascular but that's totally up to you.
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* 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?t=162916931&p=1266578971&viewfull=1#post1266578971
* Frankoman’s Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
* 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
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong - http://www.thenewrulesoflifting.com/strong
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf1 -
Yes definitely find something that's already put together it should be something chest Biceps one day then back and Triceps then legs another day and then shoulders and abs. You can break it down anyway you want but thats what I find works the easiest and doesn't over do your muscles0
-
SarahPeters3 wrote: »Yes definitely find something that's already put together it should be something chest Biceps one day then back and Triceps then legs another day and then shoulders and abs. You can break it down anyway you want but thats what I find works the easiest and doesn't over do your muscles
Body part splits are but one option. In general, they are less efficient for beginners but it won't kill a beginner to do one. Beginner lifters do really well on full body programs 3x per week. And whatever program she chooses should have her train legs.0 -
Awesome!!
Thanks for the advice jemhh and SarahPeters3! I will check into those links and start to build a plan. I think I will probably drop the Cybex for now and focus on the walking for cardio 0 -
My suggestion would be to follow an established resistance exercise plan, either one you find online (I'm linking several possibilities below) or one made for you by a trainer. The benefit of doing that is that the plan will tell you how much, how often, etc. Beyond that, the cardio is really based on your preference. Do what you enjoy; don't do something simply to lose weight. I, personally, would keep the walks with husband and drop other cardiovascular but that's totally up to you.
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* 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?t=162916931&p=1266578971&viewfull=1#post1266578971
* Frankoman’s Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
* 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
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* Starting Strength (book) - http://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=pd_bxgy_14_img_2?ie=UTF8&refRID=1P1RP215KTX5JG6G80Q6
* Practical Programming (book) - http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754?ie=UTF8&qid=&ref_=tmm_pap_swatch_0&sr=
* Strong - http://www.thenewrulesoflifting.com/strong
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
Bookmarking this for myself. Thank you, @jemhh and op for your post. I'm an on and off beginner who really needs to commit to a lifting plan. Otherwise, I stick to doing only cardio.1
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.3K Introduce Yourself
- 44K Getting Started
- 260.4K Health and Weight Loss
- 176.1K Food and Nutrition
- 47.5K Recipes
- 232.7K Fitness and Exercise
- 440 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4K MyFitnessPal Information
- 16 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions