gym plan

digzy

hi, looking for suggestions for a gym routine. I'm 6 foot and 15.5 stone.
i'm hitting the gym about 3-4 times a week following a plan from 'mens health' mag.
2 days i'm doing 1 hour cardio. the other 2 i'm doing 30 mins intense cardio and dumbell step-up, one arm bent over row,decline press up and shoulder press.I'm half way through the 8 week plan.

my aim is weight loss but i'm reading a bit about how muscle burns cals at rest which is what i need. so, am i overdoing the cardio? should i be pumping more weights instead?

Zumba Fit

Hey There,

This is my opinion and what I would suggest if you came to me for a program.

I'd ask you to do resistance at every session - the more muscle you have the faster your metabolism - I feel that twice weekly resistance is wil not get you results, minimum should be three times per week- I'd ask youj to do 4

I'd ask you to do 40 minutes cardio, 30 minutes resistance/abs/stretch

Your current resistance exercises cover the

latts/ biceps - One arm bent over row
Pecs/ Triceps - decline Press
Shoulders/ Triceps - Shoulder Press
Legs - Dumbbell Step Up

You seem to be missing an exercise for the upper-mid back

I'd ask you to do between 12-15 reps *3 sets

I think that 8 weeks is too long for a given program, change your program around every 6 weeks to keep the body challenged

If you did your resistance in Circuit Format you would not only save time but get a better calorie burn as you's be constantly on the move and have a better after burn also

Regarding the cardio

I'd ask you not to run 'till you got your weight down to avoid damaging your joints - don't do two very intense days running and not more than two in one week. I'd also ask you to mix things up by adding hills/speed sessions etc and have an easy paced day to aid the body's recovery.

Remember your diet - most important to eat healthy for weight loss

Best of luck

Brian?

Zumba Fit wrote: »

Best of luck

Hi Zumba Fit, I've removed the refferral link from your post. Advertising in this manner is not allowed. I'd ask you not to do this again. If you have any questions please PM, do not reply on thread.