ShapeFit.com

[a05jwal]

this is long I know but I want to make sure I am on right track, so please let me know. My goal is weight loss and toning. So I am doing 6 meals with protein at each meal. trying to keep good food options, etc. Here are my work out plans for week, please tell me if I am on a decent track:

Sunday: Tae-Bo 55 minutes

Monday: am: 30 min step class
30 min CORE class (all abs / lower back)
PM: weights;
Chest: 2/12 push ups
Back: One arm dumbell rows 2/12
Shoulders: Dumbell upright rows 2/12
Biceps: Concentration curls 2/12
Triceps: 1 arm overhead dumbell ext. 2/12
Quads: Lunges w/ weights 2/12
Hamstrings: Deadlifts
Calves: Calf drops

Tuesday:
am: 20 minute pilate tape
pm: racquetball

Wednesday:
am: 30 min tae-bo
mid day: Core Class
weights:
Chest: Dumbell fly on ball 2/12
Back: front lat pull down 2/12
Shoulder: Machine shoulder press 2/12
Bicep: rope cable hammer curl 2/12
tricep: rope pull down 2/12
Quads: Walking lunge w/ weights
Hamstrings: hyperextension
Calves: Donkey calf raise

Th:
am: 18 minutes on stairmaster
30 minutes on treadmill (w/ inclines and declines)
pm: 20 min pilate tape

Friday:
pm: 45 min step class
30 min core class

Satuday:
18 min stairmaster (high intensity)
30 min treadmell (w/ incline and declines for high intenstiy)
weights:
chest: chest press 2/12
shoulder: military press 2/12
back: upper back machine 2/12
biceps: bicep machine 2/12
tricep: tricep machine 2/12
quads: leg press 2/12
hamstrings: lying leg curl 2/12
calves; calf machine 2/12


My ultimate goal is to lose fat/weight and tone up. I am trying to eat more sensible as well. i want to make sure my workout routine is okay and not going to cause bulky muscles, etc. Any feedback would be great.

[SarahPT]

When do you rest? Rest is critical. I really think you're doing to much. I think you would benefit from more quality workouts and more rest periods.

Sarah

[a05jwal]

Sundays I make optional. And I usually rest on those days.
Please let me know what would be better? What do you mean by better quality exercises? Also please look at my weight routine and tell me what you think.

Thanks

[swanso5]

yeah probably to much...try something like this:

mon - deads, row, push ups, shoulder presses, db bicep curls, close grip push ups (from knees if you have to)...then core class

Tuesday - racquetball

Wednesday: walking lunge, pulldown, db chest press, l lateral (search), db hammer curl, lying db tricep extention than tae bo OR core class

Thu - off or some light cardio x 30mins max

Friday - step or core class

Satuday - squats, seated cable row, incline db press, alternating db shoulder press, bb curl, tricep bench dips than 30min treadmill

sun - off

[a05jwal]

just curious - what is you do too much cardio? can that doing anything negatively? I don't get why doing cardio everyday would be bad?

[sammiller]

you need to give your body time to recover

[a05jwal]

I understand with resting for weight training, but don't a lot of people run everyday? I thought muscles just needed recovery from weights? I didn't realize that doing cardio daily would be a problem. What if I do keep cardio daily, is that doing anything negative to my body?

[swanso5]

raises cortisol making you fat and breaks down muscle making you weak...you need 1 - 2 days a week off a week no matter what you do

[sameey70]

In my opinion, you can do cardio everyday. I did note your goals, I recommend 30-45 min sessions if you do it everyday.

[babylu22]

I thought doing extra cardio was OK as well but I was told to not overdo it. I do 40 min of cardio on Mon. and Wed. Aerobics on Tues. and 20 min. on Thurs and Friday (on these 2 days, weights as well)
I have been told that is enough even though I feel I can do more but I am going to try to stick with what I do and hope everyone else is right!

[a05jwal]

i think everyone has their own opinion , but from almost all trainers I have heard from is cardio every day is okay as long as they are all not high intensity and shoot for high intensity 3-4 times a week and the other days maybe walk or something lighter. I also think everyone's body is different