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2006/08/15, 11:40 AM
I'll try to include as much information as possible so that someone can help me fix my routine. My goal is primarily fat loss (the goal being to lost 40-50 lbs.), though I have no problems with building muscle in the process. Here's my info:
Height: 5'11"
Weight: ~209 lbs.
Age: 25
I'm now into Week 5 of the routine I've developed for myself; I started out at around 214 lbs. My weight lifting routine is as follows:
Monday: Chest
Tuesday: Legs
Wednesday: Back
Thursday: Shoulders
Friday: Biceps & Triceps
Realizing that the best way to burn fat is to have lots of muscle, I've tried to follow a weight-lifting program that will give me a lot of muscle without bulking up too much. Generally, I try to do 4 sets of 8 reps on each machine I use, with enough weight that I can barely complete the last set. I increase weight as needed to satisfy the last requirement.
Before weight-lifting on all five days, I do the following: I stretch for 10-15 minutes and do a ton of cardio. I run on the treadmill (6 mph) for about 10-12 minutes and walk (3.5 mph) for about 30 minutes, then I get on the bike for 40 minutes doing something like 8 mph.
Early on, I would go to the gym about noon (I sleep late) without breakfast, though lately I've started to eat a couple of fruits before hitting the gym (after reading some articles about how fasting causes muscle burn, not fat burn). I've eliminated sugary food and increased vegetables and protein significantly.
So finally, my question becomes: Am I doing something wrong? I've done similar routines in the past and I've lost weight more quickly then I'm losing it now. Several years ago, I dropped 35 lbs. over 4 months by going to the gym 3 times a week after work. It seems to me that I'm working out much more intensely now (I did lighter weights back then and much less cardio) but I'm seeing less weight loss.
Is there something in my routine that needs changing? My successful plan from a few years ago had me working out EVERY muscle group 3 times a week (though not to failure), while my current plan has me working each muscle only once a week (but to failure). Am I doing the right number of sets and reps to build a lot of fat-burning muscle?
An odd thing that I've noticed is that I tend to hover at the same weight during the week when I weigh myself at the gym, but when I come back from a 2 day rest weekend, I'm a pound or two lighter. Why is it that I lose weight over the weekend when I'm not working out and being less careful with my diet?
All things told, I would call my routine somewhat successful, but I can't help but feel that I could be losing more weight or at least gaining more muscle than I seem to be doing right now.
I'm sorry for this super long post, but I hope I've provided enough information for a good evaluation of my routine. I would appreciate any insights from the knowledgeable posters here.
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2006/08/15, 11:55 AM
Hey, mega.. welcome to FT...
First, please fill out your profile so we know more about you...
Second.. is there a way you can separate the cardio from the weights? Either later in the day or on an off day.
How long does each weight session take you? I don't think you need a separate shoulder day.
One suggestion is to maybe combine a couple of days and take a day in the middle for cardio/rest.
Monday: Legs
Tuesday: Back/Shoulders
Wednesday: Cardio/Rest
Thursday: Chest
Friday: Biceps/Triceps
Something like that... although the triceps my be in agony after a chest day... maybe throw in some cardio AFTER a weight day that isn't too long... maybe after bis/tris...
On the flip side, it looks as though what you are doing is working as well.
As for the weight drop after the weekend, not sure I have an answer for that... could be any number of things...
Hope that helps.. I'm sure someone more knowledgeable will step in with some further insight...
t
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/16, 11:00 AM
I typically don't spend much more than 20-25 minutes on the weight session. My gym is sort of limited in the machines available (I don't expect much when membership is $50 per year). For chest, shoulders, biceps and quads I usually do two different machines; for the rest of my body, just one machine.
Is there a reason to do cardio and weights on separate days? I currently do them together because I'm trying to get a semi-intense workout 5 days of the week to speed up my weight loss/getting in shape. In general, I've always been under the impression that cardio is something that is done many times a week, while weights are usually done just a few times (although I'm really not following this too closely myself). Isn't 2 days of cardio to little? If I make it 3 days, I have no days of complete rest; is that okay?
Another question I have is whether or not I'm resting too long (7 days) to work out a body part. Even though I lift to failure, I feel like I could probably do chest Monday and Thursday, not just Monday's. I want to give my muscles to time to grow but I don't want to overtrain either.
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2006/08/16, 11:19 AM
In regards to separating cardio and weights, do a quick fit buddy search... it's been discussed and I cannot remember the exact particulars as to why...
If you do your weight session with enough intensity, you can get the heart rate pretty high... some count that as a version of cardio...
I did a four day split like this a while ago:
WORKOUT A
Back
Biceps
Core
WORKOUT B
Chest
Triceps
Abs
WORKOUT C
Legs
Core
WORKOUT D
Shoulders
Calves
Abs
WORKOUT X
Off Day (I would do cardio sometimes or take a complete day off)
WORKOUT A
WORKOUT B
WORKOUT C
WORKOUT D
WORKOUT X
So it may look like this Monday A/Tuesday B/Wednesday C/Thursday D/Friday OFF X/Saturday A/Sunday B/Monday C/Tuesday D/Wednesday OFF X
This way you are working a body part five or six days apart instead of a whole week... this can vary depending up on the way you set it up.
Does that make any sense?
t
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/16, 11:39 AM
Tim.....WHY,in the name of everything holy(to steal Mutts line) are you making suggestions if you don't know why you're making them!?!
Sorry...had to harrass you a little t!!:)
I saw fly on the wall explain it once that she didn't feel she gave it her all for either cardio or weights on the smae day...something to that affect.I do them both on the same day...I'm not dead yet.I just do it because I know myself well enough to know If I don't get it done in the morning I just won't get it done...and I enjoy running on the treadmill so I do that for fun every morning,and weights 3 days a week.Not to say this is correct way to do things mega...from all I have read it isn't.But I also think it is important to find what works for you.As long as you're making progress towards your goal...that's what's important.
"Just do it"
"less calories in more calories out"
"just get more weight on the bar"
"this isn't rocket science"
These are the things I tell myself(quotes from some FT "celebrities") when I feel a question coming on.:)
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2006/08/16, 11:53 AM
hahahaha... well, I guess what I should have added was "separate them by about five or six hours." I feel if you do them in the same workout you'll be too exhausted to get the full benefit from the other. There was a physiological explanation for it in another post. I'll see if I can track it down.
If it's a matter of time, I'd do the cardio after the weights...
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/16, 12:02 PM
Found it...
Full thread at:
http://www.freetrainers.com/FT/jsp/pro/Message.jsp?f_ix=0&t_ix=4738
Here’s the first post in the thread from BB1:
Ok, this is a topic that is constantly brought up, and thought it would be a great sticky. Cardio…is it best before, after, another day, is it right at all? All these are legitimate questions and have to be answered a bit differently for different circumstances.
First off, this is a very general rule to go by, and takes 1st precedence.
Resistance training should always take priority over cardio. Here's why....
The long term gains of increased LBM (lean body mass) and increased secretion of hormones like GH and test far outweigh the calories burnt during a cardio session..
By doing cardio before weights you are simply reducing the amount of glycogen available that could have been used more effectively to fuel your muscles throughout the weight training session...This point cannot be stressed enough.
Here are the top 3 scenarios for doing weights and cardio in order of importance:
#1 - On non-weight training days
#2 - weights in the am and cardio in the pm
#3 - light-cardio after weights
Now, that being said, here are a couple scenarios that are most proposed/asked about by folks, so different protocols need/can be effective. For the person who is lean and wanting to save muscle mass while burning fat, then the above scenarios cannot be altered in any way! You are asking for loss of lean tissue if you do cardio on an empty stomach or any such nonsense. You are already into a catabolic state from the overnight fast, and you are compounding this by doing cardio without fuel. Cortisol will be running rampant, and eating at your lean tissue for fuel. The body is very adept at breaking down amino acids for glucose, and will greedily do so. Cortisol will liberate amino acids to produce glucose (glucose cannot be synthesized from fats) and can lead to muscle loss. I would propose the best scenario here would be to treat your cardio session as you do your resistance training session. Albeit a different PWO formula (protein/fiber/fats will fit the bill here, no impact on insulin, thus keep any lypololysis induced during your cardio session intact)), but still with the same intensity and purpose. You would not dream of working out on an empty stomach, would you? Never work out on an empty stomach. True, you will burn a buttload of calories, but they will be as much lean tissue as fat. Never sacrifice lean tissue (long term results) for a short term fix.
It is also perfectly fine to do a “warm up” session of cardio before your weight training session if you are mid range, not real lean but not lots of fat stores either. But, here you are on that borderline of getting a lean hard body, and building lean tissue should be your number one priority. But make sure this is no more than a warm up, just to get blood flowing. 5 minutes at most should suffice. I personally prefer to warm up with the exercise I am going to do…i.e…weights.
Now, on the other hand, if you have plenty of fat to spare, it can really become a non issue. I believe this is/should be obvious. You can do your cardio even before if you like, or even on an empty stomach, as in this case total calorie burn is your issue and not saving lean mass, for you probably don’t have enough to save or you have as stated plenty of fat stores to give up. Your body will freely give up fat stores in this case, but still, make your weight session your priority as per the long term benefits.
But, no matter what your physique may be at the time, do not center your workout around cardio. Make certain you incorporate resistance training, as this will in the long run be your best friend in the battle of the bulge. Lean tissue is a fat burner 24 hrs. per day, a cardio session ends when you stop doing it. (A little different with HIIT, but this is another whole subject.)
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/16, 01:14 PM
Yes...I have read this thread many times and gotten alot from it....have always wondered though what constituted a "buttload" of fat to spare.I'm close to 5'7 and weigh about 150(guessing here...tossed the scale).I started at close to 175..so I felt I had plenty to spare...now not so much so I eat before my workout.
BUT....my point was...I think it is important to do what feels right or you at first,when you first start a fitness routine...anything is better than nothing.Focus on the other stuff after it becomes more of a lifestyle for you...and not just a phase in your life.
I didn't want megacoupe here to get so involved in the when ,why and how...that it became overwhelming...you know what I mean jelly bean????
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2006/08/16, 01:34 PM
Yup... I agree, KC... do what feels right, and anything is better than nothing...
BUT... you also have to make sure what you are doing is correct... you don't want to go full bore at the beginning, doing something wrong and get an injury or not see any results... that is likely the biggest turn off...
Mega has seen some good results so far, so what Mega is doing is working... everyone is different...
Combining the two is certainly better than nothing!
Am I making sense? I've confused me, I think.
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I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
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2006/08/16, 01:46 PM
nah...I hung in there...by a thread!
You are right....please be careful and don't hurt your self mega....find what works for you....then improve upon that...everything has room for improvement!
(well except for me maybe...I am living perfection!!!!:big_smile:)
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2006/08/16, 07:25 PM
I'm guessing I fall into the category of having "enough fat to spare," so I'm going to continue to do cardio in conjunction with weights.
I tried doing my cardio after weights today and it felt weird... but that may be because I tried HIIT today. I only did 4 minutes on the treadmill, which seemed much easier than the typical 40 minutes I spend jogging/power-walking. I was pretty tired by the end, but not totally exhausted as I usually feel. All in all, it didn't "feel" like I did enough, but I'll give it a few more tries before writing it off.
I think I'm going to do HIIT three times a week (incrementing by one minute every other session) and regular cardio twice a week.
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