Slate my Routine........

racso1975

ok started gym recently and gonna post up routine for a bit of feed back

Threadmill - 1 mile warm up

Sit Ups -150 AB ROLLER

Leg curls - 25kgs x 25 reps x 3 sets

Strider 5 mins full blast

Sit Ups 150 Ab Roller

Arm Rower 25kgs x 25 rep x 3 sets

Threadmill 1 mile

Bench press 20kgs x 10 x 3 sets

Double arm curls 10kgs(per arm) x 30 x 20 x 15

Sit Ups 150 ab roller

Thread mill warm down

I try to complete the above in under an hour where possible

Purpose of going to gym is to stop the flabby bit flabbin.......happy with diet as spend a huge amount of time perusing this site

Thanks for any feedback

rubadub

Do all weight work before cardio.
Lift heavy, 8-12reps should be all you can manage.
Squats, deadlifts, benchpress, dips, military press, shrugs, upright rows, tricep extensions.

Then do your cardio if you think you have to.

Ditch the ab roller completely!

g'em

First off, it's treadmill. That's the least of your worries though. 450 ab rolls? Completely unnecessary. High rep crunching/ ab work do not give you glorious abs. Two arm exercises, one bench and one machine for legs? All with high reps? And random cardio stuck in the middle for the craic? It doesn't even constitute a total body workout. Where's your compound exercises? Squats and deadlifts? Body-weight exercises even?

If you want to "stop the flabby bit flabbin" build muscle with weights and lose fat with your diet. You can use a program like this to start out, and I highly suggest re-reading the stickies as what you've outlined is just so, so wrong.

Btw, i'd be highly duvious about your diet if this if you claim to read the site and yet come up with a training plan like this.

racso1975

Ok let me explain the rationale and see if i have it right.

Keeping my heart beat at a certain rate will allow my body enter fat burning phase?

High reps of low weights will again burn fat as opposed to increasing muscle?

Reason for Ab roller is cause as i have just started in the gym I wanted to ease the stomach into a routine

Mr E

You think 450 ab-rolls is easing you in? Jesus...

Lets step back a bit. Are you male or female, and are you overweight?

amazingemmet

racso1975 wrote:

High reps of low weights will again burn fat as opposed to increasing muscle?

Reason for Ab roller is cause as i have just started in the gym I wanted to ease the stomach into a routine

No to the high reps thing. I always wondered where this rumour started.

The ab roller is a terrible thing as it only works one of the five functions of your abs and only the lowest one on the list of importance.

Search for transforms "sample beginner program" and follow that for a couple of months and you'll get better results

racso1975

Lets step back a bit. Are you male or female, and are you overweight?

Male and touchin the 16 stone mark was down to 14 at end of summer but cracked 4 ribs and could not do anything for a long time so yes overweight would ideally like to be 13 1/2 ish and 31 yrs of age

the sample prog is the one g'em posted. thx for that

rubadub

racso1975 wrote:

High reps of low weights will again burn fat as opposed to increasing muscle?

Yes, pretty much, you will use up about 500kcal per hour and build little or no muscle, it is just like more cardio. When lifting heavy weights, you will also use up about 500kcal per hour, and on that day and on your nontraining days your body will use up around 300kcal building new muscle, so you get a "free" workout. Then when this muscle is added you need to use up about 35kcal per pound of extra muscle. Your metabolism is raised so your daily calorie intake can be raised without putting on fat.

Are you opposed to putting on muscle, think you will turn into a bodybuilding freak overnight and be stuck with all that muscle for the rest of your life?

Situps do little for fat loss, and using an ab roller is even worse, the guys in the ads on TV got their abs through dieting and doing heavy squats and perhaps WEIGHTED situps, using enough weight so that they can only do 8-12reps MAX. There is no way they use that gimmick.

Lifting heavy weights did far more for my fat loss than cardio.

Shrimp

g'em wrote:

First off, it's treadmill.

I've lost track on the amount of times you correct that. Pfft.. people just don't learn.

davyjose

amazingemmet wrote:

Search for transforms "sample beginner program" and follow that for a couple of months and you'll get better results

Might be good to make that a sticky, before it sinks too far down. Not that i'd be one to tell the mods their job
OP seems like your takeing the veeerryy easy way out with the bench press, if your bicep curling the same amount.

racso1975

Maybe not maybe that is all the op can currently benchpress

davyjose

My mistake; I didn't mean to cause offence, but the weight you curl versus the amount you can bench seems highly disproportionate. But that would go even further to suggest that you need to do more compound lifts.

flogen

rubadub wrote:

Do all weight work before cardio.

Is there any reason for this other than ensuring you're putting all your energy into weights, with cardio being secondary to that?

g'em

flogen wrote:

Is there any reason for this other than ensuring you're putting all your energy into weights, with cardio being secondary to that?

cardio depletes glycogen stores in your muscles (your energy source) so doing it first means you can't lift as efficiently

davyjose

g'em wrote:

cardio depletes glycogen stores in your muscles (your energy source) so doing it first means you can't lift as efficiently

Plus, lifting weights works your heart and lungs, your getting the best of both worlds.

flogen

g'em wrote:

cardio depletes glycogen stores in your muscles (your energy source) so doing it first means you can't lift as efficiently

Ah
Does that mean you can't lift as well (ie you can't lift the same weights, or for the same number of reps) or that you can, but it won't effect your body as much (the muscle won't build up as well, or you won't gain as much strength)?