More specific plan, will it work?

L

LowCel

0
OK, I have been trying to figure out a workout plan for a while now. This is what I have come up with.

Monday, Wednesday, Friday
On these days I am primarily doing cardio. What I have been doing is 28 minutes on the exercise bike, 28 minutes on the stairmaster and running 3 miles on the treadmill. My knees have been bothering me some so I think I am going to cut back a little on the treadmill. Does this sound alright?

Tuesday, Thursday
I am doing some weight training on these days. I have been doing the ab machine (2x15 reps), lower back machine (2x15 reps), assisted pullups (2x15 reps), assisted dips (2x15), bench press (2x15 reps), fly's (2x15 reps), preacher curls (2x15). I also do a few leg exercises. After my workout I am doing 30 minutes of cardio.

Weekend
I generally do a bike ride or two on the weekend. The past couple weekends have had at least one decent day. Both this Sunday and the Sunday before that I managed to get in a 70 mile bike ride. Once the weather starts getting nicer I plan to ride at least 125 - 175 miles per week.

I currently weigh about 185 pounds (19% body fat). I started at 220 pounds (23% body fat). I have just started doing the weight training again, for the past three months I have been primarily concentrating on cardio for weight loss. I still want to lose another ten pounds but I am in no hurry to do it. Right now my primary goal is to lower my body fat percentage.

Does it sound like I am on the right track?
 
Last edited:
if your knees hurt, i would think it was from the stairmaster, not running.. and your legs are taking a beating mon-fri, maybe you should reconstruct your plan to ensure that they heal and you're able to make gains.. it definatly looks good, with all those exercises you will lose weight, but if you also want to gain muscle look into tweaking it a little bit..
 
so you're doing over 60 mins of cardio 3 days a week...and another 30 mins on the days that you lift weights?
Plus long bike rides on the weekend?

What's your goal here? Because this looks like a straight endurance-cardio style regimen. You'll gain no muscle mass...might even lose muscle mass if your diet isn't good.

Weight training is as important to fat loss as cardio. Cardio may help burn fat off, but adding muscle mass means your body needs more calories to maintain that mass, thus fewer calories are left over to be stored as fat.
40 mins of cardio is all you need to trigger good fat loss...I think you're over-doing it in an attempt to speed up your fat loss. Anything more than 2lbs a week is unhealthy, and will easily be re-gained.
 
I have been doing the stairmaster for about three months with no knee problems. I just recently began running and have started experiencing knee problems. I'm pretty sure the running is the cause of it. The stairmaster is very low impact compared to running on the treadmill, at least for me it seems that way.

Endurance is a big part of why I am exercising. On the two hour to three hour mountain bike races and the 24 hour races I am definately going to be needing all of the endurance I can get. I can't jeaporize losing any cardio gains that I have made with race season less than a month a way.
 
You must log in or register to reply here.
Back
Top