I'm trying to lose fat, Please check my new plan!.

RAWLiNGS

Hey,

I recently bought a cross trainer, and had been using it for 60 minutes everyday. This helped me get rid of 8kg fat in 6 weeks. However, this also led to a sore ankle. Therefore I have to reduce the amount of time I spend on the machine, but I still want to lose about 10kg (well its not about the numbers, I mainly want to lose fat).
I am 185 cm and 91 kg right now.

So here is what I came up with;

Monday; 25 mins cardio, 1 hour weight lifting (biceps), 15 mins cardio.

Tuesday; 25 mins cardio, 1 hour weight lifting (triceps), 15 mins cardio.

Wednesday Relax...

Thursday; 25 mins cardio, 1 hour weight lifting (traps, forearm), 15 mins cardio.

Friday; 25 mins cardio, 1 hour weight lifting (shoulders, chest), 15 mins cardio.

Saturday: 45 minutes walking
Sunday: 45 minutes walking

This is combined with a High Protein and Low Fat diet.

I am looking for advice, whether this should be readjusted/changed at any point.

Thanks for any help in advance!

discombobulate

Quick reply but your not going to burn as much fat having weight sessions like that. Have a bit of a search on starting strength and stronglifts 5 x 5.

Sounds like your doing a lot of work cardiowise but your going about it completely wrong weights wise. An hour on biceps and an hour on triceps in a day is just crazy!

BossArky

discombobulate wrote: »

An hour on biceps and an hour on triceps in a day is just crazy!

+1

1 hour on biceps?! What do you do for the hour?

This time would be better spent on compound exercises such as deadlift, bench press, squat, rows, pull ups, lunges, etc. These use more than one muscle and burn lots of calories.

What kind of weights do you have? Dumbbells? Barbells? Kettlebells?

RAWLiNGS wrote:

This is combined with a High Protein and Low Fat diet.

What is a typical days worth of food then? 8am, 10am am, noon, etc?

RAWLiNGS wrote:

this also led to a sore ankle

If you have a sore ankle you need to let it heel. Take a few days off. Watch your diet. Try swimming instead of the crosstrainer for the next couple of days.

Sounds like you are doing well anyway. Good work!

RAWLiNGS

discombobulate wrote: »

Quick reply but your not going to burn as much fat having weight sessions like that. Have a bit of a search on starting strength and stronglifts 5 x 5.

Sounds like your doing a lot of work cardiowise but your going about it completely wrong weights wise. An hour on biceps and an hour on triceps in a day is just crazy!

First of all, thanks for the reply. I should have been more specific. I am a very busy man, and have no time to go to the gym, therefore I have to do everything at home on my own. I have a bench and a barbell dumbbell set.

I do 4 different exercise on biceps, for example;
Barbell Curl 16x10kg 14x12kg 10x16kg 8x20kg
It's about 15 minutes (changing weights + stretch)
I'm trying to target a different muscle each session.

Do you think is it bad? Thanks.

RAWLiNGS

BossArky wrote: »

What is a typical days worth of food then? 8am, 10am am, noon, etc?

If you have a sore ankle you need to let it heel. Take a few days off.

I eat approximately five times a day; 9am, 11am, 2pm, 5pm, 7pm;

My sore ankle doesn't heel , but its currently being looked at, no fracture or anything so far. I'm blaming my worn out shoes, so I bought new ones, hopefully this will help

Thanks for you reply!

Sangre

RAWLiNGS wrote: »

First of all, thanks for the reply. I should have been more specific. I am a very busy man, and have no time to go to the gym, therefore I have to do everything at home on my own. I have a bench and a barbell dumbbell set.

I do 4 different exercise on biceps, for example;
Barbell Curl 16x10kg 14x12kg 10x16kg 8x20kg
It's about 15 minutes (changing weights + stretch)
I'm trying to target a different muscle each session.

Do you think is it bad? Thanks.

Its bad because you are spending an hour training some of your smallest muscles. You would be much better off training larger muscles e.g., legs, back. Or better yet, train multiple muscles at once i.e., compound lifts.

Look into squats, deadlifts, pull ups, chin ups, rows, overhead press, dips, bench etc.,

southsiderosie

Sangre wrote: »

Its bad because you are spending an hour training some of your smallest muscles. You would be much better off training larger muscles e.g., legs, back. Or better yet, train multiple muscles at once i.e., compound lifts.

Look into squats, deadlifts, pull ups, chin ups, rows, overhead press, dips, bench etc.,

I agree...maybe 40 minutes of upper body work and 40 of lower body work another day would make more sense and prevent overuse injuries.

Generally the weight training sessions I've done start with large muscle groups and then work their way down to the small muscles...so biceps and triceps would be the last thing you did in a routine.

If you are setting up a home routine, it still might be worthwhile to arrange a session with a personal trainer every few weeks to create a plan that works for you and that you can adjust as you get stronger.

RAWLiNGS

Thanks for the help guys, I will figure out a better plan and I will post it soon.

AndrewFitz22

This like to echo what is being said about changing your weight lifting. Changing to Starting Strength 5by5 has been the best thing I have done. I was doing what you are doing for about a year on and off. But changed and have lost a stone and also doubled most of my lifts.

--SmItHy--

Since you are a busy man it is hard to work everything into your day. Weightlifting is essential to burn fat, the bigger the muscle you are working the more fat/calories burnt training it. Gym memberships arent cheap but if you can get your hands on one it would help as they have the equipment necessary to train large muscle groups e'g smyth machines, leg press,...keep up the work and don't let a plateau throw you off your diet and training!

bigstar

--SmItHy-- wrote: »

they have the equipment necessary to train large muscle groups e'g power rack,...keep up the work and don't let a plateau throw you off your diet and training!

fixed that for you

--SmItHy--

bigstar wrote: »

fixed that for you

I know smyths are useless but the guys obviously not a big lifter so i thought i'd throw it in!...my jackie skellys gym doesn't even have apower rack!!:O makes me sick when i see guys in there thinking they're great benching there 'max' on the smyth machines:P

RAWLiNGS

--SmItHy-- wrote: »

Since you are a busy man it is hard to work everything into your day. Weightlifting is essential to burn fat, the bigger the muscle you are working the more fat/calories burnt training it. Gym memberships arent cheap but if you can get your hands on one it would help as they have the equipment necessary to train large muscle groups e'g smyth machines, leg press,...keep up the work and don't let a plateau throw you off your diet and training!

I know, I wish I had enough time to go to the gym, but Its impossible for me . I am limited to my bench and to my dumbbells.

--SmItHy--

RAWLiNGS wrote: »

I know, I wish I had enough time to go to the gym, but Its impossible for me . I am limited to my bench and to my dumbbells.

okay well there are other exercises to do such as dumbell flies, lunges with your barbell, look up a few different ones on google!