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Workout Routine - 3/31/2006 3:00:13 PM

Jetpilot2112

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Joined: 3/24/2006
From: Florida
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Okay, guys - I think I figured out a workout routine. Every day I'm doing treadmill for fat loss and then about 15 minutes worth of abs work. Then, depending on what day it is, I do the following: M/W/F is preferred muscle group (upper body) and T/R is secondary (lower body). This will allow for 48 hours of muscle recovery and weekends off.

What do you guys think?

< Message edited by Jetpilot2112 -- 3/31/2006 10:30:48 PM >

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RE: Workout Routine - 4/1/2006 2:01:08 PM

danmirage

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For Losing Fat
http://www.discussbodybuilding.com/For_Losing_Fat/m_111175/tm.htm

There are 3 key factors that will insure regualr results
Metabolic meals..see the post
Appropriate resistance training (C the post)
Appropriate cardio (after the resistance training) (C the post)

I would prefer a
Upper - Monday/Thursday
Lower - Tuesday/Friday
Set up so you have the day of rest..basically drop the wednesday.

Resistance training Work outs 40 mintes max.
Cardio start with 20 minutes 4x a week (after the workout)

treat the abs like a muscle and train them with 3 sets of 12-15 weighted crunches. with either the upper OR lower body. forget the 15 minutes of abs. unless you are competing in an ab endurance event! does not do anything!

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(in reply to Jetpilot2112)

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RE: Workout Routine - 4/2/2006 8:30:39 AM

Jetpilot2112

Posts: 10
Joined: 3/24/2006
From: Florida
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Ok, thanks Dan!! Smile

Why is it important to do the cardio AFTER the workout? I've seen many people make references to that rule of thumb, but I don't understand the reasoning behind it.

Also, my estimate on 15 minutes of abs work was too large...i just threw that in there. I do 3 or 4 sets of 10 reps of weighted abs work. It's a machine where you sit and lock your elbows with your arms extended, then push and rock forward, crunching your abs. I typically do 3 sets of 10 reps at 150lbs. I've seen good results so far.

Drop wednesday? What about dropping the weekends? Any ideas on that as well?

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As of:
2/06 - 195lbs/21%BMI
3/06 - 182lbs/17%BMI

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RE: Workout Routine - 4/2/2006 8:53:02 AM

danmirage

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Joined: 11/20/2005
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quote:

This will allow for 48 hours of muscle recovery and weekends off.

Yes, Wednesday and weekends off is great.

The reason for the after resistance training is simple...if you did it just before your body would use up the glycogen stores you need for training..after resistance training the cardio helps to circulate and clear out waste by products from the training and since the body has already used up the glycogen stores and you will now be training in an aerobic manner...you get right down to fat burning. Very exciting.

Abs...sounds good...I suggest doing some other ab work...vary all your trianing..again read the part about variation in the post...if you want continuous results you need to vary your training consistently.

_____________________________

My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm

Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

(in reply to Jetpilot2112)

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RE: Workout Routine - 4/2/2006 3:57:07 PM

Jetpilot2112

Posts: 10
Joined: 3/24/2006
From: Florida
Status: offline

Awesome!
Thanks - I'll try to change it up from time to time. I really like doing a fast walk on the treadmill so it will be exciting to see some fat come off at a faster pace.

As for other ab work, I do crunches and cross-crunches at home on my aerobic bench.

I have a scrawny chest though...I can use machines that target the pecs, etc...but how do I gain muscle around my ribs and on the mid to lower front part of my chest?? Smile

_____________________________

As of:
2/06 - 195lbs/21%BMI
3/06 - 182lbs/17%BMI

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RE: Workout Routine - 4/2/2006 8:27:53 PM

danmirage

Posts: 6020
Joined: 11/20/2005
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First, post you entire routine...

Second, since you are going to train less...and hopefully eat better...you should see results!

_____________________________

My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm

Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

(in reply to Jetpilot2112)

Post #: 6