Fitness Freak Question

[janie1234]

Hello. I would really appreciate your advice on losing those last 10 lbs of body fat. I'm sorta stuck. I switch and change my workouts every week to 2 weeks to keep things changing. I eat clean. I do cardio 4 days a week and lift 3 days. I split my workouts a lot and will do cardio in the morning and weights at night. Thanks in advance.

 

[Fitnessfreakk366]

Can you give me an example of how your week looks with workouts? You may be changing things up too much. You really need to stick to a consistent rotation for at least 4 weeks then change it. I usually do 8-12 week rotations before I change the way they are done.

 

[janie1234]

Hi. Thanks for the response. Well typically my workouts look like this

Monday-run-legs
Tuesday-30 minute cardio (Cathe)- bicep,triceps
Wednesday-run-legs
Thursday-30 minute cardio (Cathe) -chest,back
Friday-run-legs
Saturday-30 minute cardio (Cathe) shoulders
Sunday-rest

What I typically change often is the cardio type. Kickboxing, circut training, step, ballet conditioning. Every 4 weeks I'll change my weight routine, sometimes it will be heavy less reps, or light and more reps.

Do you feel circut training and interval sprints is a better way for me to get cardio?
How long do you reccomend training one body part?
I hate to count calories I just eat and stop eating when I start to feel full. I eat whole grains, veggies, lean protien, fruits, and occassionaly red meat.

Thanks so much!

 

[Fitnessfreakk366]

Hi. Thanks for the response. Well typically my workouts look like this

Monday-run-legs
Tuesday-30 minute cardio (Cathe)- bicep,triceps
Wednesday-run-legs
Thursday-30 minute cardio (Cathe) -chest,back
Friday-run-legs
Saturday-30 minute cardio (Cathe) shoulders
Sunday-rest

What I typically change often is the cardio type. Kickboxing, circut training, step, ballet conditioning. Every 4 weeks I'll change my weight routine, sometimes it will be heavy less reps, or light and more reps.

Do you feel circut training and interval sprints is a better way for me to get cardio?
How long do you reccomend training one body part?
I hate to count calories I just eat and stop eating when I start to feel full. I eat whole grains, veggies, lean protien, fruits, and occassionaly red meat.

Thanks so much!

I honestly think you are working out too much and you are doing too much cardio. Especially your run/leg days. There is no need to work legs three days a week. You are overtraining for sure. That is why you are not seeing any changes.

I think you need to something more like this for a while:

Monday: Chest & Triceps
Tuesday: Cardio (1 hr. max)
Wednesday: Back, Biceps
Thursday: Cardio (1 hr. max)
Friday: Shoulders, Abs, 1/2 hr. cardio
Saturday: Legs
Sunday: Rest

I think you need to try this for about 4-8 weeks and see how it goes. I use to do cardio as much as you did and never got anywhere with it. Once I worked two body parts a day and lowered my cardio the changes I had were outstanding. Go heavy with your weight training and see how that goes.

 

[janie1234]

Thanks soooo much Debbie. You know I didn't realize that I worked out so much till I was writing it down. Thanks a lot I'll give that rotation a try. How long to you work out each body part though?

 

[Fitnessfreakk366]

Thanks soooo much Debbie. You know I didn't realize that I worked out so much till I was writing it down. Thanks a lot I'll give that rotation a try. How long to you work out each body part though?

I will do each workout no longer than an hour. Over an hour with any workout is overkill. If you have workouts like Gym Style or Slow & Heavy, use those for the specific body part days I've outlined. They work well with this kind of breakdown.