Looking for a little exercise routine feedback

S

Starsy

0
The 'weight loss' board might not be the best place for this since this isn't only about weight loss, but it's the #1 goal of this by a narrow margin.

A little about me: I'm 25, male, 5'10", 180 pounds at the moment which is a bit higher than it should be. I'm built on the lankier side and was 150 pounds regardless of what I ate or did until I graduated college, but it's crept up since then. Most of my weight's carried in my thighs/butt, with some around the belly, too. I'm getting married in 6 months and would like to get in a bit better shape before then. I'm a research scientist in a technology field, so I spend all my time sitting in front of a computer. Goodie.

I've got an exercise routine going, but I'd like to get a little feedback on if I'm doing anything wrong or missing an opportunity to make much greater gains in the same amount of time.

Basically, my routine at the moment is as follows:
  • ~3 minutes of leg stretching
  • 35 minutes on a stationary bike, increasing the intensity a level every 3 minutes (8 total intensities), with 8 minutes at the highest intensity before slowly winding down the intensity over the last 6 minutes -- I don't have a heart rate monitor, but my crude self-calculations put it at about 150 bpm.
  • ~3 minutes of leg stretching
  • 20 arm curls per arm with a 20-pound dumbbell
  • 12 presses with a 20-pound dumbbell in each hand
  • 50 toe-raises (if that's where they're called) holding a 20-pound dumbbell in each hand
  • 25 sit-ups (adding one more each day)
  • 25... eh, whatever it's called when you step up and down onto something. 25 for each leg, adding one more per day there, too.
  • Pull-ups until I basically can't go anymore (well... once my pull-up bar arrives, anyway, that'll be the last step).

I do that twice a day, in the morning before breakfast (after a snack, though) and in the afternoon after work. Takes about 50-55 total minutes, and I really can't spare any more than that.

My first goal is weight loss, but cardiovascular fitness and upper body toning are goals of mine as well.

So, given all that and what I'm aiming for, any feedback? Is there anything I could be doing instead of some of that to get better results? Part of me is wondering if that many curls/presses and sit-ups/pull-ups is even enough to make a difference, or if a different pacing on the bike would be better. Any feedback is appreciated, thanks.
 
I'd give two bits of advice- For any weight loss, it's probably more important to adjust your diet as well. Basic staying away from any processed sugars and simple carbs.

As for cardio, running is a more effective to burn calories than cycling, but so long as you keep going at a fairly high intensity it should be ok. In addition, I'd say it's important to make sure you're working out some of your larger muscle groups, such as your lower back muscles and your thighs. That will prevent injury and ensure you've got a balanced workout.

More importantly, make sure you've picked a workout that's sustainable. If you feel it's going to be a stretch to work out for an hour a day for the foreseeable future, you're better off adjusting your workout so you don't get discouraged or lapse.
 
Thanks, Tyson -- I forgot to mention my diet. I'm pretty incompetent in the kitchen, so I lack some leeway there. Typically I have a breakfast of fruit juice, wheat toast with cheese, a protein shake, and some kind of meat (bacon, sausage, etc.). Not the best in the world, but I s'pose it could be worse. For lunch, I'm starting to make use of the Subway in my office complex -- it's just about the best option I have. Still not great, but at least my only option isn't Waffle House anymore. Dinner tends to vary. I'm sure there's more work I could be doing on the diet end of things, but I'm probably twice as good there as I was a couple months ago, so I'm hoping that's enough to at least see some results.

Correct me if I'm wrong, but the cycling should take care of the thighs, correct? If so, do you recommend anything in particular for low back muscles?

And I absolutely agree on the sustainability side of things -- the main reason I haven't been working out all along is there hasn't been a routine I can hold myself to. So far, though, I'm doing pretty well with this one -- I managed to pair up working out with watching some hour-long shows I've been meaning to watch, and that's been enough to keep me on schedule. Thank you, Lost.
 
I understand that your main goal is loosing weight - My advice would be like this:

- You need to find out how to burn most calories in the time you have - I agree with a comment, that running is great
- Your diet, is more important, than you think, you need to get whats needed of proteins and energi - BUT, you also need to make sure that you only need what is needed. Burn more calories, than you eat and you will loose weight. Don´t eat anything that is not in your diet plan.
- Drink a lot of water
- Get enough sleep
- Watch out you don´t overdo it

Keep yourself happy and motivated about this
 
Only doing cardio might result in some weight loss. Strength training burns calories and increases the metabolism.

But doing both cardio and strength training is best for weight loss. For maximum fat burning, try workouts that are combination of two things: easy, low-intensity cardio for 40 minutes twice a day and strength training for only a one or two body parts once a day.

Do your cardio once with your strength training routine and once without.
And please don’t ignore your diet. The problem with hardcore workouts is they make you hungry. This may cause you to eat more, and the extra calories take the place of the calories exercise used up, so weight loss doesn't happen.

Easier workouts are less likely to send you running for a snack, but it is still wise to use an online food journal or a notebook to keep track of your calories so you do not increase your intake.

I recommend make it simple by considering the above suggestion I gave. If your workout plan is simple then it would be easy for you to reach your goal.
 
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