Advice on Workout Routine

[jackyflores56]

Hi guys! I'm a 17 female 5'6 and 182 lbs. I reccently started working out on Jan. 9.
I go to the gym on Mondy, Wednesday, and Fridays. Monday would be cardio for 30 mins and working on weights. The weights include biceps and triceps. Wednesday and Friday would be an hour of cardio. I walk the treadmill for 4 mph and 5% grade and keep it consistent the whole time. I also recently started the squat challenege and I am on day 3 of 60 squats.
I know progress is suppose to be steadily slow as well with the proper nutrition. I just wish to know is this is a good workout routine?
goal is to slim down to at least 130lbs and build/tone muscles.

I'd appreciate any advice, tips, additions, or changes to routine to help improve. Thank you!

[Boss Man]

Hi Jacky good to talk to you.

Firstly be proud of the commitment to yourself at such a young age, as some people your age start throwing their lives away on bad choices and I'm proud of you for what you're doing .

Secondly the way you're doing things at the minute is too random, because it seems like you're missing out areas of the body that will require work like the shoulders, chest and back

As for the training you could do a schedule something like this, which is all body weighted.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Pec deck, 2 sets, 10 reps

Bent over rows, 2 sets, 10 reps

E-Z Bar curls, 2 sets, 10 reps

Tricep pressdowns, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day.

In relation to what to use, go for the smallest barbell on the squats and deadlifts and the smallest on bent over rows.

Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.

Go for 2 plates to begin with on pressdowns and on E-Z bar curls, use the bar with no weight to being with.

Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.

You could tag some cardio on the and of the sessions for say 20-30 minute,s but use something like an exercise bike, as this will probably be the most likely type of cardio to limit additional impact on the fatigued muscles.

Hopefully that all makes sense and remember it's your right to be as strong as you want to be and nobodies right to tell you you shouldn't lift or it's wrong for females to be strong, because female strength is normal, and often natural, healthy and beautiful .

GOOD LUCK and if you need anything else, let us know and please do keep us updated okay, we always, always like to hear about how people get on.

[jackyflores56]

Thank you

If you don't mind me asking, may I please know the benefits from this? Am I training full body? Will this help me lose wieght as well as tighten and tone muscles?

[musculArgirl2]

i do inclines on treadmill too. Although speed is slower. I do mine in intervals though. it's a program i have that varies the speed and incline but you could do it too your self manually every 2 minutes or so. I took a weight loss class once and that's all the class was doing on treadmills was intervals.

there was also a strength training class too.

[Boss Man]

If you don't mind me asking, may I please know the benefits from this? Am I training full body? Will this help me lose weight as well as tighten and tone muscles?

No Jacky I don't mind at all . You're training the whole body as it's best to do that. Some people do use training splits I:E 1-3 muscle areas per time, over 4-5 days per week, but this will help and building muscle actually burns an extra 45-50 calories per day for every additional lb you gain, so being stronger could really be beneficial for the long-term, in old age and also to help you lose weight.

[adam28143]

Training is important, but nutrition is (IMO) more important. To slim down to 135, you need to consistently create a caloric deficit. In order to lose a pound of body fat, you must create a caloric deficit of 3500 calories. Therefore, if your goal is to lose a pound of fat a week (I wouldn't do anymore than that), then you must eat 500 calories fewer than your maintenance level each day. To achieve this, I'd recommend using a calorie counting app, such as MyFitnessPal, to track your caloric intake.

[Boss Man]

Many hyper obese people can lose 3-4 lbs of fat a week, before anything else becomes muscle.

Many people in the overweight or obese category can and should be aiming for 1.5-2lbs a week, this depending on whether they gain some or any muscle.

So there's definitely no need to be cautious and aim for 1lb of weight loss a week, but it is a requisite as you say, to cut 500 calories a day from the diet, in order to lose 1lb of fat per week.

[alina123]

Hey Jacky,
Well i'm using a routine similar to what boss man said. I use this app called Complete Fitness-
https://play.google.com/store/apps/deta ... sroutines2

I have been using the bikini model workout and the elliptical trainer routine.
You can try it out. As I can see you are only focusing on weights for your arms that's a big no-no. You should workout your whole body.
You don't want to get muscle imbalance do you.

Alina

[TotalCoaching]

Congrats on sticking to a workout routine for many months. That's certainly a good place to be. I echo the comments from others. Getting in good shape (and staying there) requires a combination of healthy eating and exercise. Losing a pound or so a week is a good, healthy goal. One of the main problems many people have is staying motivated especially since weight loss tends to be slow and gradual, and not as dramatic as they may assume. Keep exercising, eat a healthy diet and you'll get there. Good luck!