I am a female 5'9 and 185, i want to tone up , lose weight and would like to weigh 150 ( ideally 142, but will be satisfied with 150). I need advice if you see plan as something I am doing right or should I change it. workouts include - 3 x a week kickboxing; 2 x a week step aerobics for 45 minutes and then usually once a week treadmill or eliptical for 45 minutes. For strength training I do the following on Monday, Wednesdays and Fridays.
Leg Extension 2 sets of 12
Leg Curl 2 sets of 12
Abductor 2 sets of 12
Adductor 2 sets of 12
Leg Press 2 sets of 12
Calf Raise 2 sets of 12
Rope Pull Down 2 sets of 12
Back Pull 2 sets of 12
Squats with bar and 5lbs on each side 2 sets of 12
Hyperextension 2 sets of 12 (front and side)
Front Raise on Disks for arms 8lbs 2 sets of 12
Lateral Raise on Disks for arms 8lbs 2 sets of 12
Tricep Dips 2 sets of 12
Lunges 2 sets of 12
Chest Press on Balance Ball 8lbs. 2 sets of 12
Shoulder Pull Down 2 sets of 12
I also take a Core class (all ab) work on Mon, Wed, and Friday
So I need to know if this seems like a decent routine and if so when do I change it , should I be doing 3 sets.
Also as far as food is concerned - what calorie range shoudl I be shooting for?
Any advice is appreciated.
Tone and Lose Weight - advice
Moderators: Boss Man, cassiegose
A few things I can see.
Cardio, keep it to 45 minutes max, or aerobic recovery might not be possible for the following day.
Put the Chest Press after the Hyperextensions, you need things like Shoulders and other small upper body muscles, to stabilise and synergise things like Chest exercises, so fatuiging them a bit first, could make your Chest work suffer.
If the Rope pull downs, are what I think they are, which is a Tricep exercises, the I would add them before or after Dips, to keep the Tricep work together.
However you're already doing some Tricep work with Chest Presses. Any upper body exercise with the word Press in it, will work Triceps, so possibly if they work Triceps, cut them out.
I would also then do the Tricep work, after the re-schedulec Chest Presses, and the Shoulder work to finish.
What are you doing there for Biceps?
Cardio, keep it to 45 minutes max, or aerobic recovery might not be possible for the following day.
Put the Chest Press after the Hyperextensions, you need things like Shoulders and other small upper body muscles, to stabilise and synergise things like Chest exercises, so fatuiging them a bit first, could make your Chest work suffer.
If the Rope pull downs, are what I think they are, which is a Tricep exercises, the I would add them before or after Dips, to keep the Tricep work together.
However you're already doing some Tricep work with Chest Presses. Any upper body exercise with the word Press in it, will work Triceps, so possibly if they work Triceps, cut them out.
I would also then do the Tricep work, after the re-schedulec Chest Presses, and the Shoulder work to finish.
What are you doing there for Biceps?
there's too many exercises for liking...all up you're doing 12 sessions a week which should be halved be halved at least...if this plan doesn;t work then what do you do, add a 13th session?
you want to use multi joint exercises which will:
increase wt used - increase muscle - increase metabolism - increase fat burning around the clock
isolation exercises such as leh ext/curl, front raise, side raise etc don't do this and can be time consuming
DON'T SEEK FATIGUE, MANAGE IT
something like this would be better:
Squats
Supine Bridge
Row
Push Up
Shoulder Press
Assisted Pull Up if you have one
that would do it for you and i wouldn't add abas either if your doing your core class + pilates
all up 3 x wts and 3 x kickboxing should be enough...maybe 2 of these each and 2 cardio sessions
you want to use multi joint exercises which will:
increase wt used - increase muscle - increase metabolism - increase fat burning around the clock
isolation exercises such as leh ext/curl, front raise, side raise etc don't do this and can be time consuming
DON'T SEEK FATIGUE, MANAGE IT
something like this would be better:
Squats
Supine Bridge
Row
Push Up
Shoulder Press
Assisted Pull Up if you have one
that would do it for you and i wouldn't add abas either if your doing your core class + pilates
all up 3 x wts and 3 x kickboxing should be enough...maybe 2 of these each and 2 cardio sessions
Recovery from aerobic activity is very much possible when exercising for more than 45min. One just needs to be sure that glycogen replenishment is adequate. Professional runners run for much longer times than that a day consistently.Boss Man wrote:A few things I can see.
Cardio, keep it to 45 minutes max, or aerobic recovery might not be possible for the following day.
Put the Chest Press after the Hyperextensions, you need things like Shoulders and other small upper body muscles, to stabilise and synergise things like Chest exercises, so fatuiging them a bit first, could make your Chest work suffer.
If the Rope pull downs, are what I think they are, which is a Tricep exercises, the I would add them before or after Dips, to keep the Tricep work together.
However you're already doing some Tricep work with Chest Presses. Any upper body exercise with the word Press in it, will work Triceps, so possibly if they work Triceps, cut them out.
I would also then do the Tricep work, after the re-schedulec Chest Presses, and the Shoulder work to finish.
What are you doing there for Biceps?
True, but many of them do use specialised electrolyte solutions, technological physical assessments, and specialised diet modifications, many ordinary people don't have access to, or know anything about.
Proper Glycogen replenishment is possible after doing more than 45 minutes time, and I sometimes do advocate, something like an hour a time is fine, for ordinary people, but not usually on a daily basis.
To me, for the ordinary person wanting to do Cardio, 40-45 minutes is a daily limit, many don't need to exceed, because good results can be obtained and maintained with such a limit.
Though I do respect your point, and agree
.
Proper Glycogen replenishment is possible after doing more than 45 minutes time, and I sometimes do advocate, something like an hour a time is fine, for ordinary people, but not usually on a daily basis.
To me, for the ordinary person wanting to do Cardio, 40-45 minutes is a daily limit, many don't need to exceed, because good results can be obtained and maintained with such a limit.
Though I do respect your point, and agree
.Point taken. I suppose I may just be an exception. I maintain 1 hr cardio daily and manage to weight train.......and I don't look stringy SwansoBoss Man wrote:True, but many of them do use specialised electrolyte solutions, technological physical assessments, and specialised diet modifications, many ordinary people don't have access to, or know anything about.
Proper Glycogen replenishment is possible after doing more than 45 minutes time, and I sometimes do advocate, something like an hour a time is fine, for ordinary people, but not usually on a daily basis.
To me, for the ordinary person wanting to do Cardio, 40-45 minutes is a daily limit, many don't need to exceed, because good results can be obtained and maintained with such a limit.
Though I do respect your point, and agree
