Weight & Fat Loss | Workout program -- ok??


I've been working out for about 4 months now and
I've lost about 25 pounds.. But I'd like to start getting
a more well defined work out program (hopefully
to stimulate more/better muscle growth). I've found
that I am (for the most part) still lifting close to the same
weights that I started with...

Right now, my workout is structured as follows:
- a 4 day workout, weights and cardio alternating
day 1 - biceps, triceps, shoulders, stomach, chest
and 20 minutes of x-trainer
day 2 - 20 minutes x-trainer and 40 minutes swimming
day 3 - Quadriceps, hamstrings, calves, upper arm,
lower back, 20 mins of x-trainer
day 4 - same as day 2

on the x-trainer I will typically go until my heart rate
reaches the 'cardio' rate.. (around ~160 bpm)

Could someone please give me some advice on how to
improve or make my workouts more effective?




Posted by Reply
Myfit Expert
78 Posts
9/14/2004 12:05:06 PM
Congratulations on losing the 25 pounds. In regards to your routine and weight usage, you seem to have reached a plateau. I recommend that you change your routine every 2-3 months. It seems that muscle gain is your goal. I would try lowering the amount of time you spend doing cardio work to twice a week (Day2+4). Cut cardio from your day 1+3. If you can only afford to do resistance training twice a week, you could stick to working out the same muscle groups. However, try doing different exercises than what you have been doing. The exercise database is filled with them. If you can, try to fit in a third day of resistance training. In regards to your diet, make sure that you are getting plenty of protein. Serious muscle builders aim for 1.6-1.8 grams of protein for every Kg you weigh. Good luck!

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