Quick question about my routine (circuits)

SuprSi

For the last few weeks I've been doing my own circuit training routine in an attempt to tone up and improve my fitness, which involves me starting with up to 25 minutes on the cross-trainer, follwed up with the following exercises;

Dumbell Chest Press
Some form of sit-ups
Dips
Dumbell Squats
Dumbell Arm Curls
The Plank
Medicine Ball Lunges
Bent Over Rows
Burpee's

I take little to no break between sets and no more than 2 minutes between circuits, doing as many circuits as I can before I have to leave (usually 3 - 4). The whole thing takes about an hour, including up to a 10 minute break after the cross-trainer as I'm usually shattered after it!

My question is, would I be better off doing the cross-trainer after the circuits and maybe fitting in more circuits, or should stick with doing the cross-trainer first?

TimeToShine

You should be taking 30 seconds to a minute break between sets, otherwise it seems you're just using very low weights. You should up the weights every workout so that by the time you're on the last rep of the last set you're really struggling. Also, I would use a Barbell for squats instead of Dumbbells and add in Deadlifts to your routine. Do some DB shoulder press/Military press for your shoulders and chin-ups for your back. Also, Dips tend to be pretty shít for your triceps unless they're both elevated and weighted so you're better off doing skullcrushers or tricep extenstions. Once again, you should be taking breaks between sets, not just rushing through them. If you're trying to lose weight, my personal opinion would be to just scrap the cross trainer and focus on getting your workout done to the best of your ability, otherwise do a little less of it and keep it before the weights.

ooglybuns

Long time lurker with a quick question for Timetoshine.

Are you suggesting that the only way to exercise to loose weight is to lift heavy weights? And that there is no benefit to performing a circuit style program at a high intensity with short/no rest periods?

Just suggesting i might argue that if it is what you are saying.

Brian?

Op, you need to add in something for your back and hamstrings. Pullups and straight leg deadlifts for a start.

TimeToShine

ooglybuns wrote: »

Long time lurker with a quick question for Timetoshine.

Are you suggesting that the only way to exercise to loose weight is to lift heavy weights? And that there is no benefit to performing a circuit style program at a high intensity with short/no rest periods?

Just suggesting i might argue that if it is what you are saying.

Not at all, but lifting builds muscle which increases your metabolism and helps raise your resting BMR. Of course High intensity Interval training is the best way to burn calories, but in my opinion to actually lose weight efficiently you're better off not eating the calories in the first place. Weight loss is 85% diet and 15% exercise. If you wish to build endurance, then HIIT and circuit training is obviously great for you, but for the sole purpose of losing weight, lifting heavy and eating at a healthy deficit is enough and you don't need to add cardio into that.

ooglybuns

But building muscle requires a calorie surplus and loosing fat requires a calorie deficit. And the op hasn't specified a desire to build muscle?

As loosing fat requires a calorie deficit, surely optimal ways of burning calories are ideal for fat loss.

Finally, if the op were to perform their circuits first this would leave their muscles depleated of glycogen. Performing cardio at this stage would predominantly burn fat stores.

TimeToShine

ooglybuns wrote: »

But building muscle requires a calorie surplus and loosing fat requires a calorie deficit. And the op hasn't specified a desire to build muscle?

As loosing fat requires a calorie deficit, surely optimal ways of burning calories are ideal for fat loss.

Finally, if the op were to perform their circuits first this would leave their muscles depleated of glycogen. Performing cardio at this stage would predominantly burn fat stores.

OP said "tone up" which, as poorly phrased as it is, implies build muscle. Also, I didn't tell him to do his circuits first. I said if he were to do cardio he should do it first, but he could do with scrapping it altogether. I think it's just a case of personal opinion, some people prefer to eat more during the day and burn it off via cardio whilst others would rather just not eat the calories in the first place and save themselves the hassle.