Suggestion of a routine that includes...

M

muggs

0
Full upper-body weight training, jogging, and lifting legs once per week.

OK, so I'm not a pro and only consider myself to be fairly knowlegable about working out and nutrition etc... It's been about two years since I've worked out and I've gain about 15 lbs which I want to lose.

So, is it possible to develop a routine that would involve working out my entire upper-body (chest, arms, shoulders, abs, and back), as well as jogging 3-4 times per week, and also mixing in a light leg workout once per week.

Idealy, my goal is to drop the weight, over time (no rush, I want to maintain a healthy diet) while building strenght as well as lung capacity/ stamina.

I've search around online and haven't really found good examples of routines that incorporate all three. Does anyone have any suggestions, or should I just focus on upper-body/ joggng and forget the legs, or should be forget the jogging and just lift more?

Thanks for any feedback.
 
Why the little emphasis on leg training?
 
why do you only want to work your legs, lightly, once a week? you do realize your upper legs are the largest muscles in the body, right?

jogging doesn't work out your legs. it works your heart.

i wouldn't ignore it though. cardio helps burn fat, along with proper nutrition. lifting weight increases muscle mass, which increases your body's caloric needs, which makes it "easier" to burn fat if your eating is on target.

If i were you, I'd start with 3 full body workouts a week, and 3-4 days of cardio..some days short and intense, other days long and light, especially if you do cardio first thing in the morning on an empty stomach.
 
Well, I really don't want to pound hard on my legs since I plan on jogging a lot of miles per week. If my legs are too sore from my workout, I won't be able to jog as far as I'd like to.
 
No, I'm not really an athlete any more, I just like to jog and I'm thinking more long-term health than anything else. Like someone else said, it's good for you heart and pretty much every other major health area.

Legs aren't really a priority because I'm going to tone them with jogging, but I also want to work my upper-body to build lean muscle mass (not really interested in bulking up).

That all said, I don't want to completely neglect my legs from any weight training for a few reason. One, I think stronger legs will help me running, and two, I think it's important to add weight training to my lower body to keep a better balance between my upper and lower body.

I'm just mostly worried I'd be over doing it, so I'm just wondering if some of you guys jog a lot and keep a pretty intense full body weight program??
 
muggs said:
Well, I really don't want to pound hard on my legs since I plan on jogging a lot of miles per week. If my legs are too sore from my workout, I won't be able to jog as far as I'd like to.
Click to expand...

Just to add to stroutman81's questions.....

- when you jog , how long does this jog take ?

- how many miles do you jog each time ?

- do you belong to a gym - i.e with other cardio equipment available to you ?

- how many days a week - in total - do you want to train ?
​
 
If your top goal is losing the weight, then focus on the lifting, and fit in a little jogging around it.

If your top goal is to go jogging because you enjoy it, then focus on that, and know that you won't make as much progress on weight loss or toning without really using legs in your lifts.
 
A few summers ago, I was jogging 8-10 miles at a time, 4x per week. My legs, especially my calves got pretty toned and defined and my legs were much stronger because of it...but it did take a while to build them to that point (about 4 or 5 months). Then I had a kid and the jogging fell by the wayside. I want to start jogging again, but I also want to add a weight program.

Right now I'm thinking about:

Monday:
Chest
Biceps
Drink a protein shake, rest for a few hours after the gym and then jog outside before dinner.

Tuesdays:
Back
Triceps
Drink a protein shake then jog

Wednesdays:
Shoulders
Abs
Drink a protein shake, rest, then job

Thursdays:
OFF

Fridays:
Lift my legs

Saturday:
OFF

Sunday:
I could either just take this day off too, or I'm considering a short distance jog.

Does this plan look sensible?
 
Derwyddon said:
No, it doesn't. Like everyone has said to you before it's not going to get you the results you want. But if you dont want to listen, then of course we can't stop you. So just go build a routine with exercises you find of the internet and when you hurt yourself or have chicken leg syndrome we'll be here to help you fix it.
Click to expand...

Make no mistake...it's not that I'm not listening, it's that I feel I didn't explain my goal/plan etc... efficiently enough. The point you're missing is found in my original post.

The idea is that I don't want to have to choose to either jog OR lift...I'm trying to blend them together with the ultimate goal being a stronger person who also has endurance. I have buddies who can lift a Mac truck but can't run 100 yards without having to stop, and really, sometimes I think they're doing more harm then good to themselves.

I'm not trying to get my upper body jacked beyond belief, and my legs are pretty big from 17 years of hockey at the junior A and college level. So chicken leg syndrome isn't really a concern for a couple reasons. One, I'm just looking to drop the flab from my upper body while adding some lean muscle mass, and two, if I'm jogging 32 miles per week and lifting them fairly hard once a week, that should build strong legs. I'm just worried that lifting and jogging will tax my legs too much and lead to injury or other negative side effects. I get that bodybuilders are big on working the legs so you don't become the chicken legged guy etc...

Thanks for the replies, sorry if my point didn't come across.
 
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