Good workout?

[jlh271]

My cardio workout lately has been the following:

Treadmill for about 45-55 minutes. I do a 5K each time (actually more like 3.5 miles) but really extend it by spending the first 25-30 minutes going at 4.0 and varying my incline from 3.5(warmup) to 12-13. I jog/run the last 15 minutes from 5.8-6.5. Sometimes i do about 2.5 miles on the treadmill and then do the elliptical for about 15 minutes.

Following this I do some weight work, usually arms (dumbells range from 5-10lbs). I do some ab work but would love more ideas, as Im sick of regular crunches. I used a stability ball to do abs for the first time yesterday and i loved it!

Also, i would like to up my leg work - after doing all the incline on the treadmill its tough though. Usually I do no leg work on my own, and go to a kickboxing class once a week which really works my legs. sometimes i also do a total body weight class which works weights.

My goal, if i go to the gym when im supposed to

Monday-total body class/cardio about 20 min before class
Tuesday - Full Cardio workout (the 5k incline) and abs/some arm work
Wednesday - Kickboxing class
Thursday or Friday - Full Cario Workout.

(plus add in one weekend day of gym work, which i NEVER do and need to start).

What do you think? Thanks!

 

[tonymcclellan]

I think its time to add some weight training days in there. You wont get big and muscular, but it will help you with weight loss.

 

[Trainer Lynn]

I'd also get on a regular strength training routine. I'd also make sure you are getting enough rest between working the same muscles. Your cardio is okay, but I'd even tweak that a bit.

What are your goals? How is this current routine working for you? What's your eating like?

Here are 5 tips to fat loss that I post:

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.

 

[jlh271]

Thanks Lynn!

I'm 5'5" and currently weight around 134 (my heaviest ever). I want to tone up and get to around 125lbs.

I have questions about the low/medium/high intensity cardio sessions. Can you give examples? Would my kickboxig class be high intensity? (its constant moving, kicking, sprints in place, etc for 45 minutes). Im not really sure what distinguishes the intensity classes. What about a spinning class?

My workout routine has basically kept me at the same weight for awhile - but i think that's due to my overeating on the weekends - im usually pretty good during the week (no alcohol, good carbs only, good protein) but it seems like every weekend i go completley nuts - by sunday im eating stuff i wouldn't have looked twice at on Thursday. A huge goal for me is to have only one "cheat" day on the weekend, either Saturday or Sunday. Two days of eating crappy just makes me feel tired and makes my body feel out of sync.

Thanks for all your good tips!

 

[Trainer Lynn]

You're welcome. Here's my cardio routine:

Low Intensity: walking or hiking for 60 minutes

Medium Intensity: Running/Jogging/Whatever at medium intensity for 30-40 minutes. Medium intensity is like a level 5-7 on a scale of 1-10. 1 being a stroll in the park and 10 being an all out fast as you can sprint.

High Intensity: 15-20 minutes of intervals. 30 seconds sprinting and 1 minute walking. 30 seconds sprinting and 1 minute walking.