Quote:
Originally Posted by beeshoney1
Hi Guys
This is what my workout schedule looks like, let me know if you recommend any changes
Monday
Upper Body Weight Training
20 Minutes HIIT after
Tuesday
5 minutes on abs
30 min on elliptical
30 min on treadmill
Tuesday Evening
20 minutes Pilates - does wonders for my abs
Wednesday
Lower Body Weight Trianing
20 minutes HIIT
Thursday
5 minutes on abs
30 min on elliptical
30 min on treadmill
Thursday Evening
20 minutes Pilates
Friday
Upper Body Weight Training
20 minutes HIIT
Saturday
50 minutes Pilates
Jump Rope/Jog/Treadmill - whichever one I'm in the mood for
Sunday
Rest.
If I train my upper body twice in one week, I train the lower body twice the following week. I just changed my routine from a schedule of Shoulders/Chest on Monday, Legs on Wednesday and Back and Arms on Friday
I use mostly dumbbells and barbells.
So what do you think of the program I am now following?
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My personal suggestion would be to add a second leg day and do upper twice and lower twice a week. Hit your legs VERY hard with higher volume weights than your upper body, which still means HEAVY lifts, but heavy given you are going to do 5 sets of 15. You should feel your legs for DAYS.
Upper, stick to shorter sets – 3 sets of 6-8 reps, again, as heavy as you can given the reps.
I think you are doing too much cardio to get much fat burning – cardio isn’t actually all that great at it. It burns some while you’re doing it, but the fatburning stops once it’s done. You will get an increased metabolic rate if you lift hard and heavy – and since legs are such a large muscle group, the harder you hit them, the better they will work as fat-burning engines for the rest of the day, and even into the next day.
Make sure you are lifting hard (with breaks, of course! This isn’t a circuit!) for ¾ of an hour to an hour for each of your lifting days.
If you can still do 20 mins of HIIT after leg day, you aren’t working them hard enough.
How about Monday and Wednesday do your legs, Tuesday and Friday do upper, keep your Tuesday and Thursday Pilates classes, do HIIT after upper body on Friday, and do another HIIT on Saturday, first thing in the morning on an empty stomach (OR with only a small amount of really fatty protein (ie an egg) so it doesn’t glycolyze) and ditch the Saturday Pilates.
Monday: legs
Tuesday: upper, pilates
Wednesday: legs
Thursday: Pilates
Friday: upper, HIIT
Saturday: am HIIT
Sunday: even HE rested.