Need advice on my own made-up program

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Eggy7496

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Hi there, I’ve just joined the forum and am eager to tell you about my training program I made up for myself. I would like to hear your comments and about any advice you can give. I made this schedule up myself without any help from anyone or without consulting anyone, hence why I’m seeking your advice.

Well here it goes….

I’m 19, 5ft 10inchs and weigh just a little over 12st 2lbs. Not sure if this is the correct weight for me or not. Im currently on the Weight Watchers diet as I want to loose those wee extra pounds, I seem to gain weight round my hips and waist and at the top of my arms. I do have muscle there but this extra fat hides it. The diet seems to be going well so far, been on it around 2 weeks now.

For my exercise I give myself Saturday and Sunday off. I swim 0.5km on a Tuesday and Thursday morning before work and play an hour of badminton in the evening after work also on the same days. In addition, I do 3 gym sessions, Monday, Wednesday and Friday after work..

I’ll describe my gym work-out but bear with me as I don’t know any gym terminology, I’m aiming to start on cardio – weights – finish on cardio. I firstly burn 300 cal on the trade-mill, always keeping the running machine at an incline of 5, I walk the first 3mins at 5kph, then run till the 10th min at 10kph. Back down to 5kph for the next 3mins then back up to 10kph till around the 18th min, then back down to 5kph until I reach 300 cal, roughly around 22mins.

Next up is the weights. I do 50 sit-ups then 50 reps again working my abs were I sit on this machine holding 2 straps over my shoulders connected to weights and I pull from my abs so that my head is nearly touching my knees. 50 reps were I hold weights in both hands, keeping my hands by my side then raising them to form a “T” shape with my body. Then do 100 reps on the pec-dec. do 50 of the 100 reps at a certain weight, then next 25 reps at a lower weight then last 25 reps at a lower weight again.

I finish off by doing a work-out I saw in the Mens Health magazine, were you burn 1000calories in an hour, it’s a cardio work-out. I do a range of 8 exercises and do about 10 reps of each exercise to make a superset and I do the superset 3 times. Some exercises include, skipping, press-ups, power lunges, boxing with weights, jumping back n forth holding weights, hopping back n forth over a bench, and some others.

Further more, I use a pedometer to count my steps a day. I have a personal target of doing at least 10,000 steps aday. If I think I wont manage it then I go for a small walk to make my target of 10,000.

So guys what you think?
 
It looks good, you lost me at stone weight, I can't remember my conversion rates. I think it's thirteen pounds (158lbs) but I am unsure. Just a couple of things I think that would be good for you to add. Squats, you can do body weight squats or weighted squats, like leg press or squats with weight on you shoulders. It would be best for you to do both. Do the weighted then body squat so as to go to failure. For every pound of muscle you burn 50 calories that day. It is easier to build muscle in large muscle groups, and your legs and but are the largest group you have (back is second). Now if you would like I could give you a cardio routine that would blow that 300 calories out if the water. Let me know if you want it, I will just have to know if your man of woman, the sets, reps and rests are different for either sex, it's not running on a treadmill either, you will need some space. Either a grassy area or a large matted floor.
 
This is a high instensity cardio/muscle building routine. You should be gassed by the end of it. It is very simple, all you need is a jump rope and a area to do it in and be able to be on the ground. There are no breaks within the routine, the only break you get is at the end. It is 27 minutes long, it's best to have a watch with a timer that counts down instead of a chronograph that counts up. I do this twice every night after I get of work. If you can do it twice at full speed with only a three minute break in between your getting fit.

There are a couple of exercises that need to be explained.

Until you are able to do push ups and sit ups for a full minute at a fast pace you will be doing a variation of 21's. A 21 is braking down the rep into three different ranges, the first half, the second half then the whole range. For example, push ups, while in the leaning rest position part one would be to go half way down then back up, part two go all the way down and half way back up, part three would be to do the whole push up.This applies to push ups and situps only.

Side to side, this as a obligue and upper ab exercise. Lay on your back with your hands out from your body at a 45 degree angle. Lift your bottom up and to your right hand. That is your starting position. Now using control lift your bottom up and place it down by your left hand. Do not move you hands, the only thing that you move is you bottom. You should get it 6 to 8 inches off the floor, and don't start swinging your self around, use control. Now when you lift your bottom up and go back to your right hand that is one rep.

Lying leg thrust. This is a lower ab exercise. It is simple exercise, start by laying flat on your back with your hands under your bottom. You don't want you lower back to start to arch or your feet to touch the ground. If your lower back is beginning to arch don't go down as far, wait till you get a bit stronger. Now, with you hands under you bottom raise you feet 6 inches off the ground. Raise them to a 90 degree angle from your body, another words straight up, now thrust straight them up to the roof as high as you can go, bring them straight back down and lower them without touching the floor, that is on rep. This one will also be broken down into section, but this one section one is the raise, section two is the lift section three is the whole thing.

Hindu squats, start with your hand up by your sides, almost under your arm pit. As you squat down lower your hands down to the ground and as you come up bring them back to your pits in a circular motion.

Back bridge, that is a wrestler back bridge. If you have never bridged before, use you hand and be on you toes. A bridge is to roll on to you forehead, you wil create a half moon shape. Start on you back, get you feet as far under you as possible, roll back onto the top of you head, adjust yourself, try to get to your forehead. At first you will not be able to do that or stay in that position long, just keep working at it. If you need I can email you pic of a good back bridge.

Now for the routine,

2 min. jump rope
1 min. diamond pushups (45's, 15 reps per stage)
2 min. jump rope
1 min. hindu squats
2 min. jump rope
1 min. lying leg thrusts (45's also)
2 min. jump rope
1 min. pushups (45's)
2 min. jump rope
1 min. kick lunges
2 min. jump rope
1 min. situps (45's)
2 min. jump rope
1 min. wide arm pushups (45's)
2 min. jump rope
1 min. side to side
2 min. jump rope
1 min. back bridge

Remember it's done fast pace. Also if you don't want to do the 45's go all out, just keep it fast. If you are able to get a second set in, use a three minute time for breaks between the two sets. Also the second set is done to failure, no 45's. Just go all out on the second set. Best of luck.
 
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sorry, I forgot to discribe kick lunges. They are a stationary lunge. Start with your hands on your hips and step forward with your right foor into a lunge, come up and kick forward with your left foot (without it touching the ground) return it to the position that it came from (a lunge position, knees bent at 90 degrees) and step back to a standing position.
 
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