fitness advice, please???

Question

I don't seem to be seeing any results and aren't really enjoying my workouts... And just wanted to see if anyone can assist...
This is my usual fitness week:
Tuesday 7-8pm: Mixed discipline marial arts (self defence with high CardioVascular workout)
Friday 7-8:30pm: Gym 45mins CV and 45mins Weights and machines (Bike, x-trainer and rowing machine)
Sunday 9-10:30am: Gym (as above)

The rest of the week I do exercises at home (roughly about 15-30mins): pushups, abs work, free weights, etc (anything that doesn't need exercise equipment or can be done in the home environment)...

And I just don't seem to be getting anywhere... No real weight loss or body shape change... Been doing the gym and home stuff for about a year and the martial arts only a couple of months...

Answer 1

It seems you're aiming for a leaner physique as opposed to the muscle bound frame. The best advice i can offer is mix your routine up. You should stick with the same routine for no more than 8 weeks as your body gets used to the way it is working.

On any CV workout, the worst thing you can do is plod along at the same speed for however many minutes. If you're running, run for a minute, then try sprinting or very fast running for a minute, and drop back to more of a jog and so on, same with the rower, hard for 250m, gentle for the 250m etc....it's a great way to train, burns calories, and really shapes your body.

At the gym, try jumping from machine to machine without a break, but not on the same muscle group. (eg, 3 sets of bar bell curls interspersed with 3 sets of maybe skull crushers or another tricep excercise). If you want to tone, but not really build, try 12+ reps on each set with a slightly lighter weight for the first 8 weeks, then change it to more building for the next 8, where by you increase the weight but lower the reps to 6-10 max on each set. By the next higher rep sets, you'll be able to lift that bit more and the toning should really show.

Make sure you keep good form doing weights, it helps strengthen the tendons, and prevents core damage. If you want to try another way of working, do pyramids. Find the max one/two rep weight you can do for one exercise then drop it down in weight. (Ie, bar bell curl 50kg, then 40kg, then 30kg etc....by the time you're lifting 10kg your muscles will be struggling to perform one rep). Finally, not wanting to drone, but i know i've said number of reps, but overall, it's working to muscle failure which is most important, it fatigues the muscle, and with a healthy diet, the difference should show soon enough.

Don't lose heart, it maybe just that the skeletal muscle is building first, and the rest will come with patience.

Answer 2

Not knowing your body type I would assume the biggest problem is in your diet. You can work out all day but if you are not eating correctly then nothing is going to happen. Do some research on bodybuilding plans since they are the best at cutting your body fat and feeding your muscles, that and since you still eat alot you won't be starving.

If that's not the case then it could be an issue of not pushing yourself hard enough. The same routine every day will quickly stop being effective and you are just wasting your time. Start pushing your limits to see what your body is capable of and changing your routine to new exercises and styles.

Answer 3

Two things:

(1) You need to adjust your training regimen. For starters, you need to do strength training for no more than 45 minutes per session three times a week (roughly every other day) to give your muscles the proper muscle-building stimulus without overdoing it. Secondly, DO NOT do cardio and strength training on the same day in the same session -- it makes both workouts less effective. Finally, with the exception of your martial arts class, DO NOT do cardio for more than 30 minutes at a time -- any more than that and you risk burning muscle. Try exercising at a higher intensity for those 30 minutes instead. If you want to lose more fat, try high-intensity interval training (HIIT). A typical HIIT workout looks like this: After warm-up and stretch, do a 30 to 60 second "sprint" followed by 60-120 seconds of "low pace" exercise. That's one set. Start off with 8-10 sets and work your way up to a 30 minute workout.

(2) Your diet will make you or break you. Not only do you have to watch your caloric intake, you also need to be sure you're eating the right foods. Since you're pretty active, if you multiply your weight by 15 you'll get a rough idea of how many calories you need to consume per day to maintain your current weight. So if you want to lose one pound per week, cut back on that by 500 calories per day. WARNING: NEVER go below 1,800 calories per day -- that's a starvation diet, and it'll really screw up your metabolism. As for what to eat, a lot of it is common sense -- avoid fast food, junk food, soft drinks, and stuff with processed flour, sugar, partially/fully hydrogenated oils, and high fructose corn syrup. Instead, go for lean meats, eggs, nuts, fresh fruits and vegetables, whole grain breads/cereals/pasta, and lowfat dairy products. I emphasize eggs and nuts because they're high in monounsaturated fat, which is VERY good for you. Your body needs it to metabolize certain vitamins, it helps you lose weight, and it also helps to keep your cholesterol levels where they need to be. Olive oil is another good source of this fat, so use olive oil wherever and whenever possible.

Good luck!

Answer 4

I try to work out 3 times a week. At first I thought that it would be hard cause I have not picked out a workout partner. For the past 3 mnth's I have been working out on my own. Listen to music....buy yourself an ipod and when your tired of your music change it.Take a class. Write down your daily exercise and check it out in a couple of weeks and change your exercises up a bit. Free weights are my favorite. Have a protein shake after each workout too. MMMMMM Delicious and what better way to turn your fat into muscle than to have protein..:) :)

Answer 5

keep up the martial arts cause that will help with cardio. try doing your workouts at home on tuesday/ friday/ and sunday and do your workout routine on monday wednesday thursday and sat. keep going with the cardio maybe run and ride bike 2 days a week and stair step and walk up hill 2 days a week. change your weight routine up a little every other week. for example dont do the same weight lifting excersises. and make sure you focus on one body part at a time.

if you want to get more results quiker than that go to the gym every day and workout at home on the weekends

Answer 6

You don't mention your diet? Your diet is most likely the reason you aren't seeing the changes you want to see.

Protein, in the form of lean chicken, turkey and fish! I think you should be lifting three times a week at least. If you want muscle you need less cardio, more resistence training. Good luck!

Answer 7

It is not just a matter of fueling your exercise. If you want to build muscle you will need to throw protien into the mix.

Answer 8

Are you eating properly. You need the right fuel to make muscle. Good luck