Fitness Program - Opinions Wanted

keen

Haven't posted here before but I'm looking for some opinion on a workout plan I've been giving to improve my overall fitness

Treadmill 2 x 15 minute sessions. (1 when I arrive 1 before leaving)
Rowing Machine 1 10-15 minute session.

Leg Curls 3 sets of 12 reps
Leg Extensions 3 sets of 12 reps
Lat Pull Downs 3 sets of 12 reps
Bicep Curls 3 sets of 12 reps
Tricep Dips 3 sets of 12 reps
Pec Fyles 3 sets of 12 reps

Doing the above four times a week.

keen

[quote=[Deleted User];60675246]Im no expert but the two 15s, I think you are better with one 30 or 40 min, as the fat burning thing doesnt kick in until 20 mins or so, so its not as effective doing two 15s.[/QUOTE]

Nice one will take that onboard and aim to do one longer session.

Anyone else?

bigstar

id go with more compounds and less isolation. you dont really need to work your arms as rows and pressing will take care of them. do more bench pressing, shoulder pressing, squats, lunges, stiff leg deadlifts and BB rows/ one arm DB rows. youll be using more muscle and more energy. do whatever is more important first, so if fitness is your main goal do cardio first when youve more energy and weights last or if toning up/fat loss is your goal do vice versa. good luck.

keen

bigstar wrote: »

id go with more compounds and less isolation. you dont really need to work your arms as rows and pressing will take care of them. do more bench pressing, shoulder pressing, squats, lunges, stiff leg deadlifts and BB rows/ one arm DB rows. youll be using more muscle and more energy. do whatever is more important first, so if fitness is your main goal do cardio first when youve more energy and weights last or if toning up/fat loss is your goal do vice versa. good luck.

Sound, I'll have a go at the exercises you mentioned thanks for the advice.

keen

Anyone else have any tips?

Transform

what are your goals and post up diet in detail

floggg

[quote=[Deleted User];60675246]Im no expert but the two 15s, I think you are better with one 30 or 40 min, as the fat burning thing doesnt kick in until 20 mins or so, so its not as effective doing two 15s.[/QUOTE]

I wouldn't neccessarily buy into the "fat burning zone" or anything like that. 15 mins of HIIT (High Intensity Interval Training) can do more for fat loss than 30 mins of steady pace jogging - its about quality rather than quantity.

Not saying i would do the two sessions either - i would say maybe a 5mins warm up only when you get to the gym, and then you can give it a good 15 mins afterwards? That said, i don't really do cardio on same day as weights anyway, so other may have better advice on that.

As for the weights, go for free weights and do compound movements, like squats, bench press, press and deadlifts. You will get a lot more out of barbell squats than you will from leg press, even if you are using considerably less weight for the squat.

If you are unfamiliar with those exercises, ask somebody in your gym to run through them. Ask for those exercises, not a program, or else they will give you their pre-printed standard machine based ones.

If you can afford it, i would suggest a session with a good personal trainer just to run through the basics of each with you, although you can get by with the gym instructors and youtubing the exercises if needs be.

keen

Transform wrote: »

what are your goals and post up diet in detail

Goals are to improve stamina/fitness for soccer and to lose a bit of stomach fat.

Usual weeks diet:

Breakfast: Fruit and a yoghurt/bran flakes.

Lunch: Chicken with a mix of boiled eggs or salad.
Tuna/Sweetcorn
Whole grain pasta with chicken, mushroom, peppers whatever is in the fridge.

Dinner:
Steak, spuds, peas and onions.
Spaghetti Bolognese
Beef Stew
Cajun Chicken with brown rice
Homemade mince burger with salad
Fish, spuds and Spaghetti
Take Away would be a pizza if I was having one

Thanks for the reply floggg.

Transform

your stats - height, weight, age speed your running at on treadmill

keen

Transform wrote: »

your stats - height, weight, age speed your running at on treadmill

5ft 11, 12.6 stone and the average speed I'm running at is 12kph.

Also doing 2 football sessions a week during the summer, 1 one hour session and 1 one and a half hour session.

Roper

floggg wrote: »

I wouldn't neccessarily buy into the "fat burning zone" or anything like that. 15 mins of HIIT (High Intensity Interval Training) can do more for fat loss than 30 mins of steady pace jogging

Says who/whom?

Transform

there are soooo many things you need to clean up with regards to training and diet.

First off training -

- do two days weights only and then 2 days just cardio or when doing the football do 3 days weights and the other days football.

- cardio just rotate from intervlas one day to steady pace cardio on one piece the other day. Doing intervals all the time will burn you out.

- Weights - the program is just more of the cookie cutter programs that are put up here every day i.e. no structure, no compound movements (lunges/squats, deadlift or GHR, bench press/shoulder press, chinups/rows). Do 6 exercises per session, full body workout, keep it simple.

- Diet - its the average persons diet that will keep you in ok shape but no where within a Asses roar of a good diet. e.g. no protein for breakfast, lunch is ok but you need more veggies and only have the pasta on days your doing loooooots of cadio, for dinner ALWAYS think - where is my protein, veg (potatoes do not count) and good fats???? Then cut back on the starchy carbs unless you are already in super shape.

Sorry this is a quick and brief help but there you go.

keen

Transform wrote: »

there are soooo many things you need to clean up with regards to training and diet.

First off training -

- do two days weights only and then 2 days just cardio or when doing the football do 3 days weights and the other days football.

- cardio just rotate from intervlas one day to steady pace cardio on one piece the other day. Doing intervals all the time will burn you out.

- Weights - the program is just more of the cookie cutter programs that are put up here every day i.e. no structure, no compound movements (lunges/squats, deadlift or GHR, bench press/shoulder press, chinups/rows). Do 6 exercises per session, full body workout, keep it simple.

- Diet - its the average persons diet that will keep you in ok shape but no where within a Asses roar of a good diet. e.g. no protein for breakfast, lunch is ok but you need more veggies and only have the pasta on days your doing loooooots of cadio, for dinner ALWAYS think - where is my protein, veg (potatoes do not count) and good fats???? Then cut back on the starchy carbs unless you are already in super shape.

Sorry this is a quick and brief help but there you go.

Cheers for the advice, I will take it on board.

I got the "programme" I posted off a gym trainer at my gym. I wanted to check what was right/wrong with it as I wasn't too confident.