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Cozmocramer1234

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I was given this workout schedule and I was wondering what you guys think of it.

I want to tone and lose weight, but not gain too much muscle.

I was thinking of adding another two exercises to each session but I wasnt sure which ones would work well with the others.

Basically, just tell me overall what you guys think of it and how I can improve it to really come up with a great plan to follow.

Thanks everyone.
 

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Sorry to answer your question with questions, but I have a few:

1. What are your current stats?
2. What are you doing diet-wise? Generally, when eating at a deficit, you do not have to worry too much about gaining too much muscle. If you are not careful about your diet, however, you can add bulk which you are saying you do not want to do.
3. What is your current fitness level?

Overall, I think it looks like a good "starter" routine. "Light cardio" may or may not be possible/effective for you...I remember starting to work out at 270 that 30 minutes on the treadmill at 3 moh had my heart rate near 160! That was not light cardio, and you can't get a whole lot slower than that!! I guess I'd explore that whole "light cardio" thing comapred to your goals/current status to be able to evaluate whether or not it will be effective for you...
 
Greenhorn Gal said:
Sorry to answer your question with questions, but I have a few:
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No need to apologize, I appreciate the help.

1. Im not sure what you mean exactly by stats, but im male, age 18, weight 210 lbs with approx. 16% body fat. Anything else you need to know feel free to ask.

2.Ive read a little into diet and I will have a calorie deficit. Its good to hear I wont have to worry about bulking.

3. My current fitness is a joke. Im not sure how else to explain it. I havent worked out in over two years and that was strength gain. Very little cardio.

The light cardio was described to me as "just enough to get your heart pumping". Should I increase the intensity and is 20 mins enough?

Thank you.
 
It's okay, but not good.

Highly recommend you google "Westside for Skinny Bastards III" and follow that. Days are the same, methodology is vastly superior. Here I'll even give you because I'm just that awesome.

P.S. Consider signing up for a half-marathon 12-13 weeks from now and training for that on your off days. Here's a nice little resource for that: .

Come back in 3 months and tell me how improved you are and how awesome I am. I'll be waiting. ;)
 
OK, just need to know your height...

You have youth working for you--I guess I'd probably go ahead and do this routine for about 2 weeks, just to acclimate yourself to getting used to working out and figuring out what your body can do. If I were you, I would shoot for harder cardio than that, and increase time to 30 minutes. You'll know you're working in the zone when you would have a hard time holding a conversation with someone else while working out, and are sweating!

After about 2 weeks, I'd probably follow focus's advice and start up on a program like what he suggests, though I am not personally familiar with it...I have heard it mentioned before and focus is usually pretty reliable and has a heck of a workout himself.

I'm wondering...are you working with a trainer? Do you NOT trust them? Or, did you find a routine on the internet somewhere? Just curious, I hate to go against the advice of your trianer, but like I said before, it is a good "starter" program, but probably not one that will give you the results you might otherwise see on a more aggressive program for the long term.

Make sense??
 
Im 6' tall.

This routine was recommended by a friend but not a personal trainer.

I looked through the "Westside for Skinny Bastards III" pdf but it looks like it is meant for putting on a lot of muscle. I can already bench about 250lbs and I really dont want to put on much more muscle.
 
Cozmocramer1234 said:
I looked through the "Westside for Skinny Bastards III" pdf but it looks like it is meant for putting on a lot of muscle. I can already bench about 250lbs and I really dont want to put on much more muscle.
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...

You know what really grinds my gears? When amateurs ask for information and then make assessments based on their own complete lack thereof. It's sort of like asking Plato to teach you dialectic and then arguing he doesn't know what he's talking about. ;)

You don't gain significant amounts of muscle unless you EAT for it. How you train is something else entirely. The program I'm suggesting is straight-up better for your purposes. What you think about it is irrelevant, except with regard to it being your choice, haha. :D
 
Focus, though a bit rough around the edges, is right about this! Here's the principle behind it:

You have to eat more than you are burning in order to add muscle. Therefore, GENERALLY, when you are eating at a deficit (burn more than you consume), you are not going to add muscle. Now, I say generally because the body will adapt to how you challenge it--some muscle will be built, but not enough to make you bulk up, which is what you said you don't want. what often happens is that fat is burned, a small amount of muscle is built, as the fat goes away, the muscle is then able to be seen. Once you can see what you "got", then you can decide if or how much you want to add.
 
Cozmocramer1234 said:
Your right, i know very little about this. Thats why im asking for help.

Thank you.
Click to expand...

Then you don't know that strength (for example: Benching 250) isnt necessarily synonymous with muscle size OR endurance.

How tall are you at 210lbs? You didnt mention that.

You havent worked out in over two years = happy with muscle growth or dont want more muscle/strength/endurance?

Why no more muscle gain? You have pics?


Best wishes,

Chillen
 
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its a very beginner training plan. If you havent been in the gym very much, Ide stick with these exercises until you get the form down pat. If your thinking your not getting a tough workout, cut the rest time down to about 30-45 seconds inbetween sets.
 
Cozmocramer1234 said:
Your right, i know very little about this. Thats why im asking for help.

Thank you. Now I know.
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Sorry about being such a jerk. Well, actually I'm not, but it's because I'm all about the tough love, I promise. :luxlove:

If you really wanna stick with your plan, we can suggest some mods, but why not just go with what's gonna be better and more fun? No sense reinventing the wheel.

Don't forget the marathon stuff. General conditioning... and nothing beats running for shedding fat. Just make sure you read up on form and blah blah blah, etc. Follow the posts of people like flyinfree, sparrow, drex and g8r-something and you can't help but pick it up. :)
 
Chillen said:
Then you don't know that strength (for example: Benching 250) isnt necessarily synonymous with muscle size OR endurance.

How tall are you at 210lbs? You didnt mention that.

You havent worked out in over two years = happy with muscle growth or dont want more muscle/strength/endurance?

Why no more muscle gain? You have pics?

Best wishes,

Chillen
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6 foot tall. I dont want any more muscle growth because I think im already too large.

Sorry no pics.

its a very beginner training plan. If you havent been in the gym very much, Ide stick with these exercises until you get the form down pat. If your thinking your not getting a tough workout, cut the rest time down to about 30-45 seconds inbetween sets.
Click to expand...

Thanks for the info, ill keep that in mind.

You have to eat more than you are burning in order to add muscle. Therefore, GENERALLY, when you are eating at a deficit (burn more than you consume), you are not going to add muscle. Now, I say generally because the body will adapt to how you challenge it--some muscle will be built, but not enough to make you bulk up, which is what you said you don't want. what often happens is that fat is burned, a small amount of muscle is built, as the fat goes away, the muscle is then able to be seen. Once you can see what you "got", then you can decide if or how much you want to add.
Click to expand...

Alright, I think I understand now.

I really appreciate the help, I dont know much about this stuff.

Sorry about being such a jerk. Well, actually I'm not, but it's because I'm all about the tough love, I promise.

If you really wanna stick with your plan, we can suggest some mods, but why not just go with what's gonna be better and more fun? No sense reinventing the wheel.

Don't forget the marathon stuff. General conditioning... and nothing beats running for shedding fat. Just make sure you read up on form and blah blah blah, etc. Follow the posts of people like flyinfree, sparrow, drex and g8r-something and you can't help but pick it up.
Click to expand...

Dont worry about it. Whats important is you were trying to help. I got some valuable information so all is good. Ill definitely be going with the plan you suggested.
 
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You have a very good attitude. Success is inevitable. :D

Just left that as a rep comment, but I felt it bore repeating. :hug2:
 
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