what do you think of my routine?

Wisheress

Hi guys,

I‘d really appreciate some comment and constructive criticism about my workout; thanks in advance.

I have been going to the gym 5 times/week since January. I’m a female in my late 20’s and my BMI is 22.

Cardiovascular (4 sessions/week)

Cross Trainer: 20 minutes, speed appx 120, level 8.
Treadmill: 20 minutes, speed 6.2-8km/h (i.e. tem minutes jogging, ten minutes running)
Bike: 20 minutes, speed 90, usually cover about 8-10km during this time

Toning (3 sessions/week)

Biceps: biceps curls (50), hammer curls (3 sets of 15 reps), concentration curls (3 sets of 15 reps). Just 2.5kg dumbells.
Triceps overhead extension: 3 sets of 15 reps
Thigh Abductor and Adductor Machine: 3 sets of 20 reps (weight 20)
Abdominal machine: 3 sets of 24 (and sporadic sit-ups!)

Over time I have tried to vary the workout as much as possible and have increased the difficulty levels/distances also so I am trying to challenge myself more as the weeks go on. I aim for a HR of about 160-170.

I am definitely fitter than I used to me, my HR doesn’t jump up to 180 straight away like it used to and I generally feel better. Like an eejit I didn’t do any measurements before I started but people have commented that I look more toned now. My weight has not changed at all!

My diet is pretty good; it’s essentially a GI diet. I don’t skip meals and don’t eat after evening-time. I don’t drink fizzy drinks, hardly drink alcohol (max 3 units/wk) nor do I smoke but I do have a weakness for a chocolate biscuit most days!

My questions are:
(1) Any suggestions on how to improve the above work-out?
(2) I’m not seeing the results for my thighs and abdomen that I’d hoped for. Any thoughts?
(3) Do people really agree that not losing weight just means ‘I’m building up muscle’ (note cynicism!)


W

crotalus667

Wisheress wrote:

My questions are:
(1) Any suggestions on how to improve the above work-out?
(2) I’m not seeing the results for my thighs and abdomen that I’d hoped for. Any thoughts?
(3) Do people really agree that not losing weight just means ‘I’m building up muscle’ (note cynicism!)

Im not an expert by any means , but I can answer part of question 2 for you , ab’s are all about body fat % they should start coming threw at about 12-8% bf.

As for question three it is probable that you are building muscle in which case your cloths should be feeling a little lose, or you may just be maintaining your body fat and muscle

Colm_OReilly

Hi Wisheress,

I'd advise you to incorporate more squatting and lunges into your workout, as this will improve the tone and look of your lower body.

Check out Nicole in this vid on squatting: http://media.crossfit.com/cf-video/SquatTherapy.wmv


If possible, try to run off the threadmills - threadmills are not good for you. If there's a rowing machine in your gym, start training on that - you'll get a much better workout.

Also, if you keep your cardio sessions shorter and higher in intensity you'll get a lot more benefit than long, slow work. (20-25 mins should be the max)

If you did pull ups and dips you'd get a much better workout than the isolation exercises you're doing now. If you can't do them, perhaps your gym has an assist machine. Either way, doing multi joint exercises are infinitely better than bicep curls.

As regards your weight, if you're healthy (which by the sounds of things you are) and your body composition is changing - as evidenced by those telling you that you're looking more toned, don't worry about it. Weigh isn't a good indicator of health anyway.

Any other questions, fire away,
Colm

davyjose

Your 'toning' programme is a little bit puzzling - you seem only to be working your limbs. As Colm said, you want to keep away from Isolation moves and go for the more compound moves, such as lunges, squats, bench-press*and rows* (*upper body workouts that'll 'tone' your entire body).
Also I'm no expert on specific GI diets, but does the Chocolate not completely bugger this up? Anyway, if You ARE going to have Chocolate and/or cookies, consume them soon enough after your workout. I know this might not be when you want to have them but TBH, you're probably in decent enough shape and if it's about getting to the next level, you have to raise the stakes diet-wise.

g'em

Colm_OReilly wrote:

If possible, try to run off the threadmills - threadmills are not good for you. If there's a rowing machine in your gym, start training on that - you'll get a much better workout.

It's treadmill not threadmill. And who says treadmills aren't good for you? I see that thrown about here quite a lot but without valid justification. In fact most of the so-called 'injuries' resulting from treadmills seem to be from otherwise preventable issues like tight IT bands, plantar fasciitis and over-eagerness with the inclines. Treadmills are simply used longer and more often than the open road so realtively speaking the injury count will be higher. But using the right footwear and taking care of yourself will go a long way towards preventing that. If there are studies done to show how evil treadmills really are I'd love to see them.

And how is rowing a much 'better' workout? At the level that the average gym-goer is doing their cardio, it's really all the same. Bad rowing technique is just as, if not more likely to, cause injury as running.

Wisheress, if by 'toned' you mean you'd like a sleeker, slightly mroe athletic look then you need to look at doing exercises that involve a little more effort than bicep curls and overhead extensions. Squats, rows, pull-ups, dips, and pressing will all give you a *lot* more bang for your buck and help you lose fat quicker.

amazingemmet

Ctrl-f: Deadlift = Phrase not found

Your program is fairly useless http://www.musclewithattitude.com/

Search on the above site and you'll find a decent program

Transform

Please post up your exact diet, current weight and height.

Your weights program is the standard crap every crap gym trainer tends to give out to clients who dont know any better

You should also do you cardio on all one piece if you can.

do 3 days cardio only and 2 days weights and 15-20mins cardio

Finally, if your weight is not shifting AND your clothes feel no looser then you need to change something and that usually means your diet and upping your intensity in the gym i.e. 8kph on the treadmill is just slightly above walking in my book

Wisheress

Thanks guys. Obviously it sounds like I need to overhaul my programme with shorter, more intense cardio seesions and compund moves. Will be looking for a personal trainer I think. To be honest, my clothes have got looser and I look slimmer; but for whatever reason, the scales dont seem to tell the whole story.

davyjose, you're right that a chocolate biscuit is not officially GI ;-) But hey life is short and although i want to look good and am willing to spend time at the gym most days, there are some sacrifices that i just can't make ;-)

Thanks everyone for your advice, I really appreciate it.

W

Colm_OReilly

Wisheress,

Don't feel bad if you feel like your program was worthless - after all, you did make some progress. Most people aren't working out with truly effective routines.

If you look to improve the movements bit by bit you'll be fine. Keep up the good work!

Col