My exercise regimen... please review and advise =)
- 06-11-2009, 04:35 PM
My exercise regimen... please review and advise =)
I'm in the process of losing weight. I've lost about 40lbs and have about 60 to go (I haven't weighed myself in 2 weeks so I'm hoping it's actually 45 lost, 55 more to go).
Here's my current exercise schedule below. I exercise at home, I have a weight bench w/ bar, curl bar, adjustable hand weights, lots of weights to go on all of these. I don't have a personal trainer, but I've done a good amount of research and I came up with this plan on my own
Day 1- 45-60 minutes on the treadmill... as intense as I can handle it.
Day 2- Upper body strength & core (curls, bench press, boxer w/ hand weights, dumbbell flys, dumbbell hammer curls, dumbbell lateral raises, dumbbell pullovers, modified push ups, dumbbell shrugs, crunches, crunch w/ twist, dumbbell side bends, modified plank.... basically two exercises for each muscle... bicep, chest, upper back, shoulders, tricep, lat, abs, obliques... upper and core).... I do two sets 12 of each. I mix in cardio by doing 2 strength exercises then 5 minutes on the treadmill and continue to do so until all exercises are done.
Day 3- 45-60 minutes on the treadmill
Day 4- Lower body strength & core (Superman pose, squats, forward lunges, lying abduction, lying adduction, calf raises, single calf raises, lateral lunges, and I use the leg part of my weight bench to do leg raises and I also lay on my stomach and do I guess what you'd call a reverse leg curl??, bridge ups {core}, hip flexor, reverse crunch).... I do all of these in intervals like with the upper strength.
Day 5- 45-60 minutes on the treadmill
Day 6- repeat upper body
Day 7- DAY OFF
Day 8- 45-60 minutes on the treadmill
Day 9- repeat lower body
Day 10- treadmill.... repeat the cycle.
The cycle goes- cardio, strength, cardio, strength, cardio, strength, day off, repeat.
Now.... I'm thinking about adding in the Jillian Michaels 30 day shred video... BUT my concern is this- the exercises are only 30 minutes long and apparently doing two back to back is near impossible for people who aren't absolutely fit. Is high intensity exercise that's done for less minutes just as good, not as good, or better than exercise that is a bit milder but done for longer amounts of time?? I'm just worried about only working out for 30 minutes and being too pooped to continue doing something else. I'm worried I won't burn as many calories or that it may be a less effective exercise than what I already do.
Please critique my exercise plan. I'd love some input. I'm also interested in hearing what you think about the Jillian Michaels video. - 06-11-2009, 05:20 PM
Personally I think that what you're doing is a little excessive (and I hope that you didn't just start into that from scratch, because you DO need to BUILD up to things) and if done for long periods of time if you're not used to it can lead to overtraining. Also, if you've been doing that regime for quite a while you DO need to change it up a bit to get better progress.
I would actually suggest either:
Option A
Day 1 - HIT 12-20 min
Day 2 - Lower Body 40 min
Day 3 - HIT 12-20 min
Day 4 - Upper Body 40 min
Day 5 - HIT 12-20 min
Day 6 - Day OFF
Day 7 - Full-Body 30-40 min OR Day OFF
Option B
Day 1 - HIT 12-20 min
Day 2 - Lower Body 40 min
Day 3 - Day OFF
Day 4 - HIT 12-20 min
Day 5 - Upper Body 40 min
Day 6 - HIT 12-20 min
Day 7 - Day OFF
Even having TWO days off (Option A), to give your body a chance to rest, since it WILL work very hard during HIT. And with the HIT start off with only 12 minutes and then work up to 20 minutes over a period of months. You could also do do Full-Body sessions (Option B), instead of lower and upper.
And IMO, yes, higher intensity exercise for less time is far MORE EFFECTIVE than long slow intensity. I explain this in my link provided re "diet" (it actually contains training information as well), but Layne Norton actually explains this very well:
Originally Posted by Layne Norton
I suggest that you actually get a personal trainer to help you achieve your goals re exercise.
As for the MOST important part of losing fat, DIET: I suggest that you read post #4 at New to forum, need advice....trying to lose weight....Writer • Athlete • Coach
INSPIRATION ~ FITNESS ~ LIFESTYLE
Think like a Champion. Train like a Warrior. Live with a Purpose. -
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