I'm an 18 year old female, and goals are to lose fat, and gain muscle. I want to be lean, but definitely more muscular than slender, so main focus has been on weights. I'm about 15 or 20 pounds overweight, though, so losing fat is important to me. I usually eat 1500-1900 healthy calories per day, 120-140 of protein, 200-240 of carbs, and 20-40 of fat.
Three times a week I do the following:
3 sets of 15 reps - deadlifts, bent over rows, shoulder presses, chest presses, tricep dips, and dumbbell flyes
3 sets of 10 reps - lateral raises and lunges
30-60 - crunches, left and right oblique crunches, cycles, and leg lifts
Sometimes, I do squats and cardio as well, though I've cut the cardio down to 35 minutes or less. Would it be more beneficial to do the cardio on days I'm not lifting?
I use two ten pound dumbbells, because that's the heaviest I have, but brother's offered to lend me his fifteens. If I'm looking to build strength, should I switch to less reps of the heavier weights, even if I can only do 5-8?
Does this seem like an effective workout routine to reach goals? Are all muscles getting enough work? Any suggestions?
Thanks, guys. =]
Is routine appropriate?
Moderators: Boss Man, cassiegose
Re: Is routine appropriate?
Thank you for the reply.
I realize crunches and situps are supposed to be harmful if done too often or incorrectly. I actually don't do situps, because it hurts tailbone. I do the alternative exercises they listed, like planks and bird dogs, as part of stretching, but I've never noticed a difference; they don't feel like they're strengthening abdomen and arms usually get tired before abdominal muscles.
What about standing exercises, like abdomen twists or knee lifts, like in the tae-bo videos?
I realize crunches and situps are supposed to be harmful if done too often or incorrectly. I actually don't do situps, because it hurts tailbone. I do the alternative exercises they listed, like planks and bird dogs, as part of stretching, but I've never noticed a difference; they don't feel like they're strengthening abdomen and arms usually get tired before abdominal muscles.
What about standing exercises, like abdomen twists or knee lifts, like in the tae-bo videos?
Re: Is routine appropriate?
Do you recommend them over crunches or standing exercises, even so?
Sorry for all the ignorant questions, by the way. I'm just pretty new to exercising for muscle and strength, rather than just fat loss, and I want to make sure I'm doing it right.
Sorry for all the ignorant questions, by the way. I'm just pretty new to exercising for muscle and strength, rather than just fat loss, and I want to make sure I'm doing it right.
Re: Is routine appropriate?
Cool. Thank you.^^
I think I'll keep the cycles then and replace straight crunches with russian twists, which I've done before, but not regularly.
What's a standing man? I couldn't find it on google.
I think I'll keep the cycles then and replace straight crunches with russian twists, which I've done before, but not regularly.
What's a standing man? I couldn't find it on google.
Re: Is routine appropriate?
Oh, I would love to get a weight machine with one of those, or a gym membership if I ever could. They look like really good exercises.
I forgot about leg lifts; I'll definitely keep them for middle abs.
Thank you for the advice. =]
I forgot about leg lifts; I'll definitely keep them for middle abs.
Thank you for the advice. =]