Routine Question

I have a question about my workout routine. I am 5'5, 22, and weigh about 147 lbs. I am hoping to get some input on my exercise routine to be sure that I am doing the right thing and/or be informed of some beneficial changes that I should make.

Typically workout 5 times a week at LA Fitness.

30 mins treadmill or elliptical, then 30-40 mins of weights alternating days between upper, lower, and abs, and then 30 mins on stairmaster.

1 x week I do a body conditioning class for 60 mins and 45 mins of treadmill/stairmaster

I have been doing this routine for about 2 months and I am not seeing the progress that I thought I would, so I am hoping that someone can tell me if I am on the right path or not.

I am working towards losing 10 lbs in a little over 2 months.

as always, I suggest new rules of lifting for women. Sounds like you are doing more cardio than necessary. I suggest doing your weights first and then treadmill or stairmaster for 30 min after that. Look into HIIT, that's better than steady state cardio.  I always feel like if I can go longer than an hour at the gym then I'm not working hard enough. If your body conditioning class is easy enough that you can do cardio for another 45 min maybe you should find a new class, try and make that class more challenging, or just work out on your own.

I agree that you are doing too much cardio. You are doing an hour per day on days that you lift and then once a week you are doing a body conditioning class which most likely has cardio elements to it, and an additional 45 minutes of cardio after you are done with the class.

My advice :

Do your weights first. You want all your energy available for that. Also, lifting puts your body into a fat burning state, so cardio afterward helps to speed up the process. Doing 20-30 minutes afterward is fine. When lifting do compound exercises using free weights. Avoid machines. Compound exercises involve multiple muscle groups so you end up getting a better workout in shorter time. Examples of these exercises are bench press, standing military, deadlift, squat, barbel row, pull-ups, chin-ups, dips, etc.. Split the exercises into two different workouts and switch off between them every other day three days per week. Example - Mon (workout A), Wed (workout B), Fri (Workout A), Mon (Workout B), etc.. Keep the weight that you are using heavy to where you can only do 8-12 reps.

Twice a week on non lifting days do HIIT (High Intensity Interval Training). This will speed up your metabolism and attack bodyfat much better than regular cardio. It involves switching back and forth between going as hard as you can with slower recovery intervals. So do a 5 minute warm up, and then for 20 seconds go all out @ 100%. Then go much slower for 60 seconds. Then keep switching back and forth between 20/60 for 15 minutes. Do a 5 minute cool down. At most you only want to do up 120 minutes per week of cardio. After that you risk losing muscle.

Original Post by vyperman7:

Twice a week on non lifting days do HIIT (High Intensity Interval Training). This will speed up your metabolism and attack bodyfat much better than regular cardio. It involves switching back and forth between going as hard as you can with slower recovery intervals. So do a 5 minute warm up, and then for 20 seconds go all out @ 100%. Then go much slower for 60 seconds. Then keep switching back and forth between 20/60 for 15 minutes. Do a 5 minute cool down. At most you only want to do up 120 minutes per week of cardio. After that you risk losing muscle.

 

 Just 5 minutes? I'd shoot for 10 at the minimum. Just last week I strained my right quad, because I only ran a half mile for warm-up then tried sprinting. Bad idea... Every one is different I suppose.

I second new rules of lifting for women. It's fabulous.

Original Post by bmx419:

Original Post by vyperman7:

Twice a week on non lifting days do HIIT (High Intensity Interval Training). This will speed up your metabolism and attack bodyfat much better than regular cardio. It involves switching back and forth between going as hard as you can with slower recovery intervals. So do a 5 minute warm up, and then for 20 seconds go all out @ 100%. Then go much slower for 60 seconds. Then keep switching back and forth between 20/60 for 15 minutes. Do a 5 minute cool down. At most you only want to do up 120 minutes per week of cardio. After that you risk losing muscle.

 

 Just 5 minutes? I'd shoot for 10 at the minimum. Just last week I strained my right quad, because I only ran a half mile for warm-up then tried sprinting. Bad idea... Every one is different I suppose.

That is what has been recommended on everything I have ever read about HIIT. I have never seen anyone recommend taking a 10 minute warm up before. However, if you feel that you need a longer warm-up take one.

Original Post by vyperman7:

That is what has been recommended on everything I have ever read about HIIT. I have never seen anyone recommend taking a 10 minute warm up before. However, if you feel that you need a longer warm-up take one.

I know and a lot of people get away with just a little warming up. I simply mentioned it because this past week 3 people I know have strained a quad from sprinting w/o warming up. Depends on the exercise being done too, IMO. Whatever works..

It probably has something to do with the colder weather and doing this outside in the AM, just after waking up....