Comments on this cardio/weights (in the same day :O) routine

Buffman

Buffman

Buffman

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Hello all been going to the gym for a while now and currently going 4 or sometimes 5 times a week, when at the gym I tend to do:
12 min run on treadmill at 10-14 kmh
Cross trainer 10-12 minutes
Rowing machine 10 minutes (normally get 2000m or more done, not a super fast pace)
another 12 min run on treadmill at 10-14 kmh
Step machine 10 minutes
Bike 5 mins on a relatively low resistance
(This tends to be the order I do it in, I at least do all the cardio then move onto weights)

Then on the same day I do some weights afterwards (all on machines):
Leg Press 3x10 140kg
Chest Press 3x8 45kg
Shoulder Press 3x8 35kg
Pulldowns like opposite shoulder press (cant recall name =/) 3x8 65kg
Seated rows 3x8 30kg
Laterall pulldowns 3x8 20kg
Laterall close grip push downs 3x8 20kg
Abdominal crunches 3x12 35kg

I may have got a few of these names wrong but if I'm looking to lose weight / improve fitness/strength does this seem a reasonable mix/amount of stuff to be doing? As I read that doing weights and cardio in the same day isnt great for muscle building but I'm not really too bothered about that.

Thanks for all comments/having a look ;).
 
If you're doing cardio with an aim to lose weight, aim to do it in the morning before you have had breakfast, as your body will have depleted glycogen stores so dig into fat stores. If you are setting yourself a target 1 hour of cardio a day (which you should be if you want to lose weight), don't split it over loads of machines, stick with one or two i.e. running and cycling. You will one get fitter and two your heart rate will stay up so you will burn more fat. If the prospect sounds tough, buy some pro plus.

Your routine is a bit of a joke, if you want to do a full body routine. Try chucking in the big compounds plus a couple of isolations i.e.
Bench
Squat
Deadlift
Shoulder Press

But you are likely to find a split routine a lot easier going and probably get better results. There are loads of routines ranging from 2-6 day splits, just google.
 
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Is the weights session straight after that cardio? If so bad idea, this just means crap performance with regard to the weights session.

If you want to lose weight/improve fitness/improve strength try a full body routine 3 times a week (weights) then factor in some cardio sessions when you find your weightloss halts.

For a decent start to what kind of weights you should be doing check out www.stronglifts.com
 
Im not saying stronglifts is immense or anything but it gets those new to it all familiar with compound movements they should be doing, a half-decent idea of good nutrition and dispells a lot of stupid myths.

Its a solid base for gaining a basic understanding and once the trainee feels comfortable they can move on. I dont agree with the gains quoted above either, seems like kack to me too
 
shez said:
If you're doing cardio with an aim to lose weight, aim to do it in the morning before you have had breakfast, as your body will have depleted glycogen stores so dig into fat stores. If you are setting yourself a target 1 hour of cardio a day (which you should be if you want to lose weight), don't split it over loads of machines, stick with one or two i.e. running and cycling. You will one get fitter and two your heart rate will stay up so you will burn more fat. If the prospect sounds tough, buy some pro plus.
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I cant really do it in the morning before breakfast as I've got to go to school, and I've tried before and I didn't really do that well. I will be changing my routine to have more Running/rowing and I might just get rid of the rest of the cardio stuff, though I'll see how it goes tonight after doing some running/rowing then playing football after.
 
shez said:
If you're doing cardio with an aim to lose weight, aim to do it in the morning before you have had breakfast, as your body will have depleted glycogen stores so dig into fat stores. If you are setting yourself a target 1 hour of cardio a day (which you should be if you want to lose weight), don't split it over loads of machines, stick with one or two i.e. running and cycling. You will one get fitter and two your heart rate will stay up so you will burn more fat. If the prospect sounds tough, buy some pro plus.
Click to expand...


When glycogen is depleted, the body metabolises amino acids stored in the muscles preferentially, over the triglycerides stored in adipose tissue.. There's no solid evidence that training in the morning before eating works. Also, beta oxidation (the oxidation of fat) is pretty inefficient and the reduction in body fat doesn't really occur whilst training, but rather when the body is recovering in times of calorific deficit. By offering this advice you're creating a heavily catabolic envireoment that will limit his growth potential heavily.

Caffeine puts a lot of strain on the heart when it is unfit and working hard. I wouldn't recommend pre-workout caffeine supplimentation to anyone, let alone people who're unused to heavy exercise.

If weight loss is your goal, rather than fitness, you'd be better off doing circuits and hiit.

Ant :cool:
 
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WantoN said:
When glycogen is depleted, the body metabolises amino acids stored in the muscles preferentially, over the triglycerides stored in adipose tissue.. There's no solid evidence that training in the morning before eating works. Also, beta oxidation (the oxidation of fat) is pretty inefficient and the reduction in body fat doesn't really occur whilst training, but rather when the body is recovering in times of calorific deficit. By offering this advice you're creating a heavily catabolic envireoment that will limit his growth potential heavily.

Caffeine puts a lot of strain on the heart when it is unfit and working hard. I wouldn't recommend pre-workout caffeine supplimentation to anyone, let alone people who're unused to heavy exercise.

If weight loss is your goal, rather than fitness, you'd be better off doing circuits and hiit.

Ant :cool:
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I'd like to improve my fitness first by doing long cardio sessions rather than HIIT, once I improve that I might try it though I don't think so. I don't take any supplements or caffeine either so I'm fine for that.
Today I did: 30 mins running on 10.5km/h, will prob. up this to 11-11.5 but running on a blister atm :(
25 mins rowing 5000m

I'm going to make a new program up at my gym (all progress is stored digitally) and put in prob 2 days of weights and 3 days of cardio.
 
shez said:
If you're doing cardio with an aim to lose weight, aim to do it in the morning before you have had breakfast, as your body will have depleted glycogen stores so dig into fat stores.
Click to expand...
:eek: Didn't know that will give it a go when I get my viper extreme through the post.
Morba said:
Muscle Gains. Legs, chest, shoulders & arms get bigger. Clothes feel different. People start asking questions. Some gain 25lbs the 1st month by eating lots of healthy foods while doing StrongLifts 5×5.

over 10kg in one month!
ok so he put 5% more bf on (about 4kg) but he is actually saying he put on 6kg+ of pure mass!
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I quite fancy giving the 5x5 approach.:cool:
 
Got a new routine set up and onto the digital system, I've noticed how weak I am with dumbells compared to the machines :O.
Workout 1:
30 min run on treadmill at 11 kmh (will prob. up this a bit)
Cross trainer 15 minutes
Rowing machine 25 minutes 5000m

Workout 2:
Rowing machine 10 minutes 2000m
Flat bench press 4x8reps 35kg
Flat bench dumbell flyes 4x8 8kg (Will up this but left arm is a lot weaker)
Dumbell shoulder press 4x8 reps at 10kg
Lateral raise stand 4x10 reps at 5kg
Lat machine: 4x8 pull @ 40kg
lat machine:reverse grip pull 4x8 50kg
Dumbell shrugs 4x8 20kg

(also not doing too high weights as one to get a good form)

Workout 3 (havent done this yet so weights could to change)
Rowing 10 mins 2000m
Leg extension 4x10 45kg
Half squat 4x8 40kg (is a full squat much better than this?,it just got put in as a half prob. cos most people dont do it fully)
Leg element curl: 4x10 40kg
calf raise: 4x10 160kg
standing arm curl with barbell 4x8 7.5kg
dumbells alternate arm curl stand 4x8 12kg
close grip bench press 4x8 35kg
close grip push down 4x10 17.5kg
Push ups 3x15reps
curls 3x20
flat bench leg lifts: 3x20
Oblique curls alternate 3x20

I dont know what a few of these are really so might have worded them wrong, planning to do cardio workout 2-3 times a week with the other two once each a week.
 
^TANK^ said:
:eek: Didn't know that will give it a go when I get my viper extreme through the post.
I quite fancy giving the 5x5 approach.:cool:
Click to expand...

5x5 is an excellent routine, I generally do it for squats and DLs.
bench seems to be a lot of 10x3!
 
20 rep sets? you nutter :p
supposed to be great when squatting though. think wardie used to do this.

10x3 is a good one, bang out 3 reps, rest, 3 more, rest etc etc :D
 
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