Integrating weights into exercise regime

John83

Up to now my exercise regime (to lose weight) has been predominately cardio (jogging). I've been running 5km six days a week with 5-aside footie once a week. The odd rest day here and there. I'm afraid because of the repetition that I'm losing out elsewhere and on top of that my legs have been quite sore recently - I'm assuming that it's the repetition. As far as weights go I've probably integrated them into my routine 2-3 times a week. No rigid structure and not for longer than 15-20 minutes.

The long and short of it is I'm going to replace the jogging with a morning swimming for two days of the week to cut down on the repetitive strains. Then in the evening do a weights workout. As I said I've only done a max of 15-20 minutes before now but now I want a proper workout that will get me worked up. I don't want to build muscle really, just want to try and give the entire body a workout over two sessions.

So I'm looking for some advice on what I should be doing to achieve this? Should I concentrate on upper body one day and lower body on the other day?

Hanley

If the goal of your training is to lose weight, what you're eating is far more important that rejigging the current structure of your workouts (that being said if they're causing pain obviously it's something to change as well!).

John83

Well my eating is fairly regimented at the moment. Am on a deficit (not including training) as it stands. So I'm fairly happy on that front.

What I was really asking (maybe I wasn't clear enough) is that I want to know what I need to be doing to get myself properly worked up. Up to now my weights exercises have been quite short.

I was thinking of doing a simple Push/Pull/Legs routine. But if I go with 5x5 routine I can't see the workout lasting longer than 30 minutes. Is that enough?

TommyKnocker

John83 wrote: »

Well my eating is fairly regimented at the moment. Am on a deficit (not including training) as it stands. So I'm fairly happy on that front.

Can I ask what you mean by " Am on a deficit (not including training)"? You shold include the calories expended from training when working out your daily calorie requirements.

John83 wrote: »

What I was really asking (maybe I wasn't clear enough) is that I want to know what I need to be doing to get myself properly worked up. Up to now my weights exercises have been quite short.

Is your goal still to lose weight or have you gotten to your target weight and revised your goal?

John83 wrote: »

I was thinking of doing a simple Push/Pull/Legs routine. But if I go with 5x5 routine I can't see the workout lasting longer than 30 minutes. Is that enough?

If you are using weights to lose weight, then I would think a conditioning type workout might work best.

This circuit uses ketttlebells, but you will get the idea

https://www.youtube.com/watch?v=SRpbM9nzDcM

A proper 5x5 routine is more geared towards building strength and size. To implement a 5x5 routine you will need a) access to a gym b) sufficient weights (enough so that you can add on at each workout so that you reach your limit before running out of plates) and equipment (squat rack, bench, pull-up station or a Power cage and bench)

I have done a 5x5 routine (strong lifts) and after a few weeks, when the weight progressed, I would be lucky to complete each workout in around 1 hour due to the rest required between sets when squattting and deadlifting and benching.

You should also consider getting instruction in the required lifts, as squatting and deadlifting with bad form is a sure way to (seriously) injure yourself.

Hanley

Re: circuits -v- strength work for fat loss, I don't see the point on worrying. The increased kcal output will be minimal, and I'd argue than strength work is more "functional" and a better way to spend time since there's additional cardio style stuff being done already.

Re: push/pull/legs - if it's too short, do it twice. So bench/row/squat/overhead press/pull up/hamstrings, or something similar. I don't know it it's strictly necessary but probably won't hurt regardless. I wouldn't necessarily do 5x5 for everything either, but that's a whole other story

Re: diet - most ppl who think they have it under control usually don't, could be worth disclosing more to be sure

Re: bluntness, since apparently it upsets ppl, I'm on my phone so short messages, and I'm asking genuine questions with the internation of helping. If you want cuddles, get a puppy!

John83

TommyKnocker wrote: »

Can I ask what you mean by " Am on a deficit (not including training)"? You shold include the calories expended from training when working out your daily calorie requirements.

What I meant was my daily calorie intake is typically around 1600-1700 calories (according to MyFitnessPal). I don't have an accurate way of tracking calories burned while running but I usually reckon it's it's about 400 or so.

TommyKnocker wrote: »

Is your goal still to lose weight or have you gotten to your target weight and revised your goal?

Haven't reached my goal weight yet. Was going well but has stagnated a bit of late.

TommyKnocker wrote: »

If you are using weights to lose weight, then I would think a conditioning type workout might work best.

I occasionally do a similar workout without the kettlebell.
It was 50 jumping jack, 50 lunges, 50 hip flexors, 50 pushups, 50 burpees and 50 mountain climbers. Did them as quickly as I could and would be pretty wrecked after one repetition and enjoyed the burned out feeling afterwards.

Should I look to include that more often and maybe try and increase repetitions instead of looking to weights?

Dan133269

Speaking of sore legs and rest days, I'm just looking to throw this question in here, not trying to de-rail the thread. Fella in my gym I talk to is squatting 5 days in a row. He tells me he is following a programme from a powerlifter friend of his. I thought it was crazy to squat 5 days in a row. I said I would check with you learned folk.

So, is it a good idea? He told me he generally does at least 5 sets a day, varying the rep ranges. He also does benching 5 days a week, but legs take longer to recover so was wondering about them mainly.

Hanley

Dan133269 wrote: »

Speaking of sore legs and rest days, I'm just looking to throw this question in here, not trying to de-rail the thread. Fella in my gym I talk to is squatting 5 days in a row. He tells me he is following a programme from a powerlifter friend of his. I thought it was crazy to squat 5 days in a row. I said I would check with you learned folk.

So, is it a good idea? He told me he generally does at least 5 sets a day, varying the rep ranges. He also does benching 5 days a week, but legs take longer to recover so was wondering about them mainly.

Depends on loading for the most part. High volume squatting can be incredible when done correctly.