Wanting to make sure I'm maximizing my efforts
I'm 5'11", 200lbs. I have a 34" waist (and some of those pants are getting a tad tight) and wear a 42R jacket (and my suits are starting to pull at the stomach a bit). I'm looking to strengthen my heart and lose the belly while toning up.
I started working out earnestly about 9 days ago. I'm doing 5 days on, 1 day off right now and will soon be going to 6 days on, 1 day off. I alternate between two workouts as follows:
30 intense minutes of resistance intervals on the eliptical, going from peak heart rate (170bpm) to 155 and back again throughout the workout.
20 min. on the treadmill at max incline, from 2 - 3mph as my heart rate dictates.
I then rush off to the weight room before my heart rate decreases too much...
I do 3 sets of 12 of each of the following:
Lat pulldowns, shoulder press, chest press, back rows
I follow that up quickly with some jumping jacks to get the heart going again, and then do 5 reverse situps and then 2 sets of 20 crunches, followed by cruches to total fatigue.
45 intense minutes of an interval program on the eliptical (I randomly choose from the different interval programs each time so I don't "get used to" one particular program.
Rush off to the weight room...
3x12 squats; leg presses to total fatigue; 3x12 hip abductors and hamstring curls.
I've been very good about eating healthily, more carbs earlier in the day, protein mid day, and protein and veggies at night.
I still haven't lost anything... I seem to be getting some tone and I definitely have to work harder than when I started to get my heart rate up, but I'm still at 200lbs where I started. Am I doing anything wrong, or should I stay the course and wait for the results to come?
You are doing quite a few things wrong - but don't worry, 9 days probably did not do too much damage.... :-)
My suggestion: have a look at some of those books Books | Thor Falk and come back with more specific questions. There is just too much you should change. So just two quickies:
1/ more rest - one day on, one day off is enough, really! You want to do more, do stretching or pilates on the off day
2/ weight loss comes from the diet, not the gym - read Gary taubes or mar sisson
It looks like your off to a good start.
It is ok to rest 3-4 minutes between exercises, especially during an intense training sessions, in fact, this is actually good for you and will help you in the long run. It will take time to see results, but remember if you can keep your health eating habits, keep getting to the gym, you will see results.
Resistance training is the best way to lose weight. You should try doing 4-6 resistance exercises in every workout, such as
hi-box step ups
If you have anymore questions please ask.
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