My New Gym Routine, Thoughts?

mrsbadara
mrsbadara Posts: 22 Member
edited November 2024 in Fitness and Exercise
So I used to weight train when I was younger (highschool) but it's been a day or two. I've been a faithful pilates reformer student for probably eight months or so three times a week- but obviously that's not enough to get this weight FINALLY moving and in tip top shape for my sister-in-laws wedding (that I'm in) on March 31st. Basically, I want to lose at LEAST 20lbs if not more. Bonus points for 30..... a goal that has been teetering unsuccessfully for almsot a year. But the wedding inching closer is hopefully what will push me!

SO this is what my life looks like:

M: 6:15am pilates, 1 hour class
9:00pm gym session, 30-40 minutes cardio (I like 10-10-10-10 on different machines) and bis, tris, shoulders

T: Cardio or Rest depending on schedule

W: 6:15am pilates, 1 hour class
9:00pm gym session, 30-40 minutes cardio, legs

TH: Cardio or Rest depending on schedule

F: 6:15am pilates, 1 hour class
9:00pm gym session, 30-40 minutes cardio, check, back


S: Cardio or Rest

S: Cardio or Rest

I have a treadmill at home and I ususally walk at an easy pace on my lunch break (I live close to work and sit at a desk all day) I try to average at least 5,000 steps.... goal is always 10,000 plus. I hate sitting.

I've had a hard time getting the fat to budge this last year. I don't know what the issue is. Maybe it's the lack of consistent workout (besides pilates) that gets me. But I'm getting frustrated and it's time to get my body back!

Any tips? Tricks? Suggestions? Thanks! (I just started logging again after logging on my fitbit exclusively, so feel free to look at my diary too, I'm sure that could use all kinds of help...... please bear in mind I am at work and then school until 9pm, so a lot of my meals especially dinner are highly based on simplicity and my 15 minutes of time to eat lol)

Replies

  • addisondisease
    addisondisease Posts: 664 Member
    I see a LOT of cardio, three upper body muslces being worked, and no lower body muscle building. You do realize that when you strength train your lower body muscle your burn a lot of calories too right?

    Doing so much cardio and so little lifting is like only brushing your front 4 teeth, sure its the ones people most see, but they can still get cavities since the others get no attention.
  • spinedocmfp
    spinedocmfp Posts: 109 Member
    For my 2 cents, that is a too much cardio if you actually want to get some muscle back on your frame. If you believe it necessary, then at least do your weight training BEFORE your cardio when you have some energy to push yourself. You don't outline your lifting routine, but I suggest 3 to 6 sets for smaller muscle groups, and 4 to 10 for back and legs. Make sure to do the main lifts like squat, deadlift, bench press and pull ups.
  • mrsbadara
    mrsbadara Posts: 22 Member
    I should clarify that I don't just do one exercise per "body part" I do a wide variety. Each weight training session is probably at least 30 minutes.
  • addisondisease
    addisondisease Posts: 664 Member
    So do a re-write with what lifts you are actually going to do with your rep scheme.
  • myusername010101
    myusername010101 Posts: 17 Member
    I was always under the impression that weight training and cardio is best preformed on seperate days so you can devote the maximum amount of energy to each. Though, if you have to do them on the same day, weights first so you are able to have the full amount of energy and are able to preform your best lifting and also, avoid injury from trying to overexert yourself when you are already tired from cardio.


    However, I am just learning as I go along, so if I am wrong, I would also love to learn :smile:
  • sweet110
    sweet110 Posts: 332 Member
    You may be doing too much cardio...but, its hard to know. Its cool to tell people to cut back on cardio because the cardio strawman is the endurance junkie, but, if you have a desk job, 35 minutes of moderate cardio is the equivalent of living in a city where you walk for errands and on the bookends of your public transit commute everyday. This is not *too* much. Generally speaking, moving your body is good for you.

    BUT, if you've just *added* weight training into the same routine you were doing before, you may want to change the *composition* of your workouts.

    Also, if you haven't weight trained since high school, you may want to read up on the most contemporary wisdom around weight training. The thinking has changed. Dramatically. Especially for women. If you're doing a couple of sets on 2 or 3 'weight machines'...then your whole model of weight training probably needs an upgrade.
  • mrsbadara
    mrsbadara Posts: 22 Member
    Ok here's my basics for weight training.... (please forgive me if my lingo is wrong, I have my own name for things lol) I use moderate weight and 15-20 reps 3 sets, sometimes if I feel like I've had enough I'll skip certain things or switch them around. I don't do the same thing every time.

    Arms/Upper body
    Seatest tricep extentions
    Preacher curl
    Standing bicep curl/hammer curl whatever suits my fancy
    Rope pull downs or bar pull downs
    Shoulder raises sideways and "frontways"
    Tricep kickbacks
    Abs and stretching

    Legs
    Hammy curl
    Calf dips
    The.... opposite of the hammy curl I'm having a brain fart haha
    Squats (weighted or not)
    Lunges (weighted or not)
    The....... "laying down weighted squat" (Leg extensions? I don't know.... but I know what they look like..... how sad is that)
    Sometimes ab ductors or penguin walks with a band
    Sometimes bar squats
    I feel like I'm forgetting something.....

    Chest+back
    Chest press/incline or flat
    Lat pulls
    Low back extension
    Sometimes superman if my back is bothering me
    Flys
    Sometimes cable chest press
    Sometimes resistent band pulls
    I feel like I'm forgetting stuff again.......
  • addisondisease
    addisondisease Posts: 664 Member
    Ok here's my basics for weight training.... (please forgive me if my lingo is wrong, I have my own name for things lol) I use moderate weight and 15-20 reps 3 sets, sometimes if I feel like I've had enough I'll skip certain things or switch them around. I don't do the same thing every time.

    Arms/Upper body
    Seatest tricep extentions
    Preacher curl
    Standing bicep curl/hammer curl whatever suits my fancy
    Rope pull downs or bar pull downs
    Shoulder raises sideways and "frontways"
    Tricep kickbacks
    Abs and stretching

    Legs
    Hammy curl
    Calf dips
    The.... opposite of the hammy curl I'm having a brain fart haha
    Squats (weighted or not)
    Lunges (weighted or not)
    The....... "laying down weighted squat" (Leg extensions? I don't know.... but I know what they look like..... how sad is that)
    Sometimes ab ductors or penguin walks with a band
    Sometimes bar squats
    I feel like I'm forgetting something.....

    Chest+back
    Chest press/incline or flat
    Lat pulls
    Low back extension
    Sometimes superman if my back is bothering me
    Flys
    Sometimes cable chest press
    Sometimes resistent band pulls
    I feel like I'm forgetting stuff again.......

    I feel like its a little isolating (meaning your only working one muscle at a time like curls) You could get more done faster if you used more compound lifts such as: Pull ups, Over Head Press, Bench Press, Bent-over Rows (or a pendlay row), this way you would be working 3 or more muscle groups in just one lift. This burns more calories and encourages better muscle growth.
  • addisondisease
    addisondisease Posts: 664 Member
    Also thanks for reminding me about those penguin walks, i love those and haven't done them in a while, totally forgot how awesome they are.
  • mrsbadara
    mrsbadara Posts: 22 Member
    I used to combine muscle groups like a static squat and overhead shoulder press...... ect but I've gotten slightly lazy haha. I should start to introduce those moves into my workout again.

    Penguin walks are fun, I do them in my house sometimes. Less embarassing there!
  • addisondisease
    addisondisease Posts: 664 Member
    I used to combine muscle groups like a static squat and overhead shoulder press...... ect but I've gotten slightly lazy haha. I should start to introduce those moves into my workout again.

    Penguin walks are fun, I do them in my house sometimes. Less embarassing there!

    Haha i know the feeling, there are quite a few exercises i'll do that will get me strange looks at the gym. Turkish get up for example. Check that one out, if i didn't know it was an exercise i would probably give me a strange look as well.
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