Workout Routine

Question by Laura
Posted on November 04, 2008

I do change my routine every 2 weeks. Basically I try to increase my weights slightly every 2 weeks. Every 2 weeks I change from doing one rep of 15, heavy weight. to 2 reps. of 10 lighter weight. My aerobic activity I change by either using different types of machines, amount of time spent on each along with a different resistance. I am beginning to look more toned, although I still have a long way to go. My real problem lies in focusing on the 5 mini meal a day broken up into protein, complex carbs and fat. I know that I don’t judge my calories right and I am getting better at that. I try to only have food in my house that is healthy so that I’m not tempted. I know that you don’t have information about diet but if you would please let me know if there is anything I may be missing in regard to my workouts. Thank you

Kristi's Answer

Kristi Tuck, BS, ACSM is a certified Health/Fitness Instructor through…Read Full Bio

Hi Laura.

Remember that Amy can assist with your diet and nutrition questions and you should be congratulated for continuing your program and working on the things that you see as barriers to your weight loss challenges.

As for your workout routine, I would recommend that you change your program in the following way.

Three days a week of strength training on non-consecutive days.

The first day include 8-10 exercises that incorporate your entire body. These exercises should be performed so that you are completely fatigued at the end of 10 repetitions and you should repeat each exercise three times. (3 sets of 10 repetitions)

The second strength day, you should do the same exercises, but in between each exercise incorporate a 2 minute session of cardio (running stairs, jumping rope, jogging in place, treadmill, bike etc) at maximum intensity.

The third strength day increase your repetitions to 15 reps for each exercise.

As for your cardio program, you can do the same type of training. One day train at a moderate pace, 60-75% of your maximum heart rate for 45-60 minutes. The second day of cardio should be at a higher intensity (75-85% of your maximum heart rate) for between 30-35 minutes. And, your third day of cardio should be an interval training session where you alternate high intensity work with recovery time. After a 5 minute warm up, begin with 1 minute of high intensity work followed by a three minute recovery period for a total of 20-25 minutes.

As you know, there is no magic bullet for weight loss. It is a constant effort of hard work and determination that will eventually pay off with a healthier, more energetic life. The ideas that I have presented are simply an alternative to the program you are currently executing. Having someone monitor your program is a highly effective way to assist you in reaching your goals.
Good luck with your new routine and let me know how it goes.