Please critique my workout

O

Overrun

0
I am trying to both lose fat and gain muscle. I have been working out for a few months, and have seen some results (I started at 250 lbs. and now I am 244 lbs.) but I really want to get the best maximum benefits from my workouts. I workout pretty much every other day with little variations in my workout. There is about 45 minutes of weight training and about 15 minutes of cardio. I am reading on these boards that in order to increase muscle mass I shouldn't be doing cardio. Is 15 minutes on the elliptical really all that much? My 45 minute of weight training consists of:

Chest machine: I alternate from one workout to the next between Incline and Decline. 80 lbs. 15-12-10-failure
Crunch board (10 lb. weight added) 15-12-10-failure
Ab Machine: 90 lbs. 25-20-15-failure
Bicep Curl Machine: 50 lbs. 15-12-10-failure
Leg Press 135 lbs. 20-15-10-failure
High Row: 80 lbs. 15-12-10-failure
Leg abduction: 50 lbs. 15-12-10-failure
Leg adduction: 90 lbs. 20-15-10-failure

I realize I don't work every machine in the gym, for instance there are several leg machines I don't currently use because after the leg machines I am working, I don't know if I could do the cardio if I worked every machine first.

Any advice all of you experts out there could give me I appreciate! Also, what kind of foods should I avoid eating?

Thanks!
 
hi,
congrats on losing 6lbs. With clients who want to lose weight, for a short period of 4 weeks, I place them on the green faces diet as it is easy to follow and effective. I would aim to do more cardio also. If possible, attend a spin, boxercise, circuits or kettlebell class by a good instructor. 2 or 3 of these a week with an additional 2 gym sessions should really help you on your path to results.
Thanks,
Allen Reid
 
Overrun - ignore Allen :)

First you need to totally scrap your current routine and look at the 'stickys' in the 'weight training' sectons on the forum! For someone new to all this, something like a Full Body Workout (FBW) 3xweek would be ideal - then you could maybe add 2 different days of 45 minutes cardio. Your routine would be MUCH more effective if you include Squats/Deadlifts/Bench Press/Military Press/Rows - look them up if your don't know how/why to do them.

For the most part it's either one or the other, meaning you either choose to lose body fat OR gain muscle. BUT especially since your a 'beginner' you will likely gain some muscle/strength whilst still losing bodyfat - providing your diet is decent.

Aim to eat high protein, for your weight i think 200g / day would be enough and eat frequent (5-8 meals a day - depending on your goal)

There's just a rough guide to help you get started mate..
 
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