My routine...is it OK?

C

Christy10384

0
OK...I have finally started to work out again and I was wondering what people here thought about my routine, whether I should change it or not. I am a female, 20 years old, and about 125 pounds. I know I need to lose fat around my abs and my thighs. My goal when I started was to make sure I incorporated cardio in my routine. My goal as of now is just to lose fat and get fit (and be more healthy, of course). Here is my routine:

Mondays, Wednesdays, and Fridays: 20 mintutes on stationary bike (will add more time every couple weeks)

Tuesdays, Thursdays, and Saturdays: Pilates in the morning for my legs (with resistance), 30 sit-ups, light weight training for my arms (sometimes legs) at the gym, 15 minutes on stationary bike

I used to ride the bike in the morning on Sundays, but I stopped to give my body a rest one day a week. Should I contine riding on Sunday? I am also trying to eat more healthy (low fat/low sugar). So, does this sound like a good routine for my goal? If not, what should I change? Thanks.
 
This is just a suggestion, but I think you are spending way too much time on the bike.I'd cut that time in half and do a different activity on the other days.

Monday, Wednesday and Friday for the bike sound good, but instead of increasing the amount of time on the bike (and turning it more into an aerobic workout) look at increasing the intensity of your session (making it more of an anaerobic session).Try interval training.There have been several studies done that demonstrate that interval training is superior to traditional aerobic training for fat loss.Experiment with different work to rest ratios and see what a good starting point for you is and then gradually increase the intensity by manipulating your work to rest ratios.For example, you could start out with 30 seconds of fast-paced cycling (at a near sprint pace) with 90 seconds of slow-paced cycling (the slower pace will help you recover between the fast-paced intervals).

On your other days (Tuesday, Thursday, Saturday), maybe integrate some circuit training in the weight room.Keep it simple.Something like 2-4 circuits of squats or lunges, chest presses or overheads, and pulldowns or rows.Finish with a few sets of back extensions and sit-ups.This way, you are strength training all the muscles in your body in a balanced fashion, which is important for injury prevention.If you want to make your circuits more aerobic in nature, cut way back or eliminate the rest intervals between exercises and do your reps at a fast but controlled pace with moderate weights.

That would be my suggestion to your answer.By the way, I'm from Kalamazoo, but have never heard of Grand Blanc, Michigan.What part of the state is that?
 
Light weight training for your arms is going to do nothing, you should train your whole body hard with weights to sculpt a beautiful physique. Remember, women don't get big muscles from lifting weights unless you take steroids.This should give you an example:

Day 1
Squat 3x8
Bench press 3x8
Barbell row 3x8

Day 2
Deadlift 3x8
Military press 3x8
Chin up 3x8
 
The only thing I'd say really is, like Man of Steel said, you should strength train hard for your whole body. A common mistake is to lift too light. This doesn't bring about the adaptations that will help you lose fat and developed a solild look like hard strength training will. Also, giving yourself a rest from the bike on Sunday is a good idea. Good luck.
 
Thanks for the replies. I realize that I am spending too much time on the bike now, so, I thought maybe instead of the bike on Monday, Wednesday, and Friday, I could jump rope. I heard that was a good exercise. Is it? To ride the bike on those days, I have to get up around 5 in the morning, and I just can't do that anymore. So, I will just contine riding the bike on Tuesday, Thursdays, and Saturdays at the gym.
To clarify, lifting weights at the gym for my arms aren't really light weights. Since I started a few months ago, I have noticed a change. My arms are stronger and I have been able to lift heavier weights and my fiance has noticed that my arms are more toned. Thats all I'm going for.
I only have so much time at the gym on Tuesdays, Thursdays, and Saturdays because of other obligations that I have, and so I just decided to weight train my arms, sometimes my legs, and then ride the bike after lifting weights because I heard that burned more calories. I haven't changed a whole lot to my routine, but they changes that I did make, do they work? Thanks! :)

BTW, ballast, Grand Blanc, MI is on the east side of the state, about 10 minutes south of Flint.
 
I like the idea of rope skipping as a supplement to your routine and I have found it to be an excellent form of cardiovascular work.Just make sure you maintain a fairly brisk pace so it is intense.Maybe alternate 30 seconds of fast paced skipping with 30 seconds of slow paced skipping (recovery work).Try several 3 minute periods like this with a 60 second rest interval between each.

In regards to toning and weights, if you have limited time, then I would just focus on exercises that incorporate the most muscular activation like squats.Squats hit about 60-70% of the bodys musculature and even though your arms are not directly worked during this exercise, you will see a carryover throughout the whole body.

Thanks for the info on Grand Blanc.I rarely make it over to that side of the state which is probably why I have never heard of it.Good luck with your goals.
 
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