I've just recently started doing cardio with weight training program and am wondering if its effective. I typically use a treadmill and this is M-F cardio workout. I am not a runner, i haven't been since high school. I am slowly building up tho. I am 26 years old, 5"3" and 150 lbs. I'm Hispanic and I tend to carry weight in breasts, butt and thighs. I eat 5-6 small meals a day so I believe diet is where it should be. Just trying for a good overall workout.
2 min at 2 incline 3.0 mph
8 min at 5 incline 3.5 mph
20 min at 1.5 incline at 4.2-4.7 mph (walk/run)
8 min at 3 incline at 3.0 mph
2 min cool down
Will this help? trouble areas seem to be thighs and stomach. weight training is helping these areas but i am aware i need to get rid of the layer of fat thats covering abs as well as the extra "jiggle" in step.
Effective Cardio?
Moderators: Boss Man, cassiegose
Adding some cardio will def. help you get rid of some jiggle, and what you've listed looks good, but what is the frequency? I'd want to see the entire weeks workout, including of course, the weight training.
It is important with cardio to vary the type and intensity. You may want to try using 3 programs a week: steady state (this should be the longest cardio workout of the 3), intervals (8-12 intervals, 15 secs fast as you can, 45 sec. recovery) and fast paced (20 mins at about 75% of your max heart rate or a 6-7 PR). Don't exceed 25 mins for the intervals and fast paced work, but you can go as high as 50 mins for the steady state. And don't exceed 3 sessions a week, you risk losing muscle.
Some people advocate less, but for girls who are carrying it on the tummy and hips, this works in most cases. Just don't get too hooked, after some inches come off you may have to cut back on the steady state so you keep the muscle you've gained. Overdoing the cardio may make the body actually hold onto fat. Everyone is different, so keep your measurements in a log to compare.
Obviously diet comes into play big time, make sure you are getting your healthy fats and be very careful with the carbs. 1g of protein for each pound of lean mass, daily.
good luck
diana
It is important with cardio to vary the type and intensity. You may want to try using 3 programs a week: steady state (this should be the longest cardio workout of the 3), intervals (8-12 intervals, 15 secs fast as you can, 45 sec. recovery) and fast paced (20 mins at about 75% of your max heart rate or a 6-7 PR). Don't exceed 25 mins for the intervals and fast paced work, but you can go as high as 50 mins for the steady state. And don't exceed 3 sessions a week, you risk losing muscle.
Some people advocate less, but for girls who are carrying it on the tummy and hips, this works in most cases. Just don't get too hooked, after some inches come off you may have to cut back on the steady state so you keep the muscle you've gained. Overdoing the cardio may make the body actually hold onto fat. Everyone is different, so keep your measurements in a log to compare.
Obviously diet comes into play big time, make sure you are getting your healthy fats and be very careful with the carbs. 1g of protein for each pound of lean mass, daily.
good luck
diana
Thank you so much for your input. I want to get fit the right way this time, lol. weight training is Monday - Friday:
M: biceps
T: chest
W: triceps
TH:back/shoulder
F: legs
I use low to moderate weights and a lot of reps. I'm mainly focused on toning up and thats what was suggested to me. Its been working so far. cardio is Monday thru Friday. I was wondering if that was too much. Some of the guys I train with only do cardio on M-W-F. Others do it Monday thru Friday. I may switch to that so that i don't lose muscle mass. I have been keeping a log of measurements. I use the fit tracker and the diet tracker on this site and its been very helpful. I learned how to diet here.
M: biceps
T: chest
W: triceps
TH:back/shoulder
F: legs
I use low to moderate weights and a lot of reps. I'm mainly focused on toning up and thats what was suggested to me. Its been working so far. cardio is Monday thru Friday. I was wondering if that was too much. Some of the guys I train with only do cardio on M-W-F. Others do it Monday thru Friday. I may switch to that so that i don't lose muscle mass. I have been keeping a log of measurements. I use the fit tracker and the diet tracker on this site and its been very helpful. I learned how to diet here.
I'd def. drop it back to 3 days a week, and be sure you are getting 1 full day of rest as well.
That's quite the split you've got going on!
When you feel it's time to shake things up a bit, you may want to consider 3 days full body/week. It saves time and is far more functional. When you think about it, how many real life movements use only the bis and tris?
Good to see you are logging everything, watch those carbs, that's what sticks to the jiggle!
d.
That's quite the split you've got going on!
When you feel it's time to shake things up a bit, you may want to consider 3 days full body/week. It saves time and is far more functional. When you think about it, how many real life movements use only the bis and tris?
Good to see you are logging everything, watch those carbs, that's what sticks to the jiggle!
d.
Hi Jasmine,
I would suggest something along these lines. It's 4 days, rather than 3, but you should be able to complete each day in about 45-50 minutes.
Day1
Bench Press
Seated Row
Pull Up (or chin ups, or lat pull down if you can do a pull or chin)
DB Military Press (standing)
DB Push up (narrow grip, knees if you have to)
Day 2
BB back squat
Reverse crunches
DB deadlift
Roman chair leg raise
Cable kickbacks
Day 4
Incline DB press
DB bent over rows
BB curl
Skullcrushers
Bradford Press
Day 5
Front squat
Single leg dead lift
Dead bug variations
Single leg glute raise or ham glute raise on incline bench
Bridge
Your gonna notice you have no machine work here
You may not be familiar with all those lifts, but if you google them you will be able to find them all. I can't suggest the weight to use, but lift as heavy as you are able to get thru 3 sets of 10, each exercise. Don't be scared of the heavy weight, it's going to help you burn the fat, and you're not going to get big. Toning is a bit of a gym myth, muscle either grows larger or shrinks, it doesn't shape or tone.
If you have trouble with squats, or you are alone at the gym, use the Smith machine for them. Be sure to engage your abs for each exercise.
Be sure you include a post workout shake that includes maltodexterin to aid with recovery. If you don't have a protein powder with malto, chug a small glass of juice after the shake (yuck, but it works).
This is version of a Waterbury program that I tweaked just a bit to be more girl friendly. Try that for 4-6 weeks, with your cardio plan, and good eating, you'll get results.
WATCH YOUR CARBS. On off or cardio alone days try to stay under 50g/day. That will help the hips.
d.
I would suggest something along these lines. It's 4 days, rather than 3, but you should be able to complete each day in about 45-50 minutes.
Day1
Bench Press
Seated Row
Pull Up (or chin ups, or lat pull down if you can do a pull or chin)
DB Military Press (standing)
DB Push up (narrow grip, knees if you have to)
Day 2
BB back squat
Reverse crunches
DB deadlift
Roman chair leg raise
Cable kickbacks
Day 4
Incline DB press
DB bent over rows
BB curl
Skullcrushers
Bradford Press
Day 5
Front squat
Single leg dead lift
Dead bug variations
Single leg glute raise or ham glute raise on incline bench
Bridge
Your gonna notice you have no machine work here
You may not be familiar with all those lifts, but if you google them you will be able to find them all. I can't suggest the weight to use, but lift as heavy as you are able to get thru 3 sets of 10, each exercise. Don't be scared of the heavy weight, it's going to help you burn the fat, and you're not going to get big. Toning is a bit of a gym myth, muscle either grows larger or shrinks, it doesn't shape or tone.
If you have trouble with squats, or you are alone at the gym, use the Smith machine for them. Be sure to engage your abs for each exercise.
Be sure you include a post workout shake that includes maltodexterin to aid with recovery. If you don't have a protein powder with malto, chug a small glass of juice after the shake (yuck, but it works).
This is version of a Waterbury program that I tweaked just a bit to be more girl friendly. Try that for 4-6 weeks, with your cardio plan, and good eating, you'll get results.
WATCH YOUR CARBS. On off or cardio alone days try to stay under 50g/day. That will help the hips.
d.