? about workout

I

illustr8

0
I finally got motivated again. I'm doing a combination of weight lifting and cardio. Following is what I've started with as a routine.

Mon - Legs, Abs, 10 minutes fast walk on treadmill
Wed - Arms, Abs, 10 minutes from fast walk up to jogging, back down to fast walk
Fri - Chest, Abs, 5 minutes running

My goal is to lose 10 - 15 lbs and tone up. I've cut back on what I eat and am drinking a lot more water.

Is this a good plan for my goals? I've lost 4 lbs in a week and a half.
Also my calves really burn on the treadmill. Will this get better as I get more fit?
 
Your calves should start feeling better in tiime. Dont forget to stretch them out before and after. This can help alieviate some of the soreness.

The program looks ok, except dont forget back!

It's the amount of weight that you're going to be lifting that's going to determine how quickly and effectively you reach your goals.
 
Try and build up how much cardio you do and add in some HIIT once you're fit enough (HIIT is interval based cardio for instance 45 secs jogging 15 secs sprinting for 20 mins, theres a whole section on it in the forum). Also maybe give the elliptical machine or the static bike a go (if you have access to them) as they put a lot less stress on the ankle and knee joints aswel as burning tonnes of calories.

For your routine try this...

Mon - Back, Triceps, Abs & Cardio (slower pace for a longer period of time)

Wed - Chest, Biceps, Abs & Cardio (HIIT)

Fri - Legs, Shoulders, Abs & Cardio (slower pace for a longer period of time)

As far as your cardio goes, make your target to get somewhere around 40-45 mins at the slower pace and around 20-25 mins HIIT. Obviously this will take time of course but push yourself.

With reps and sets for the weights, try 12-15 reps of 3 sets with a moderate weight (this will help tone you up)

Also if you decide to train on the in-between days, concentrate on cardio as your muscles need recovery time in order to improve with weights.

And remember half of the battle is getting a good diet going, plenty of lean chicken breast and tuna, with lots of fruit and veg.

Good Luck :)
 
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Thanks. I'm a little limited, since I'm working from home. The only back ex I know of with the equipment I have is back extensions on a physioball. I've got free weights, physioball, old Weider home gym (bands) & treadmill. Any suggestions?

I really don't want to work up to 45 mins. of cardio. I'm planning on working up to more than 5 or 10 min., but I don't want my entire workout to take an hour to an hour and a half. I have a 5 year old son that is starting kindergarten and getting 30 minutes to myself is an accomplishment.
 
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