What can I change in my workout regimen to get better results? Am I doing anything wrong?

Question

Right now my workout regimen consists of 40-45 minutes of fast walking/moderate aerobics and 20 minutes of light weight lifting and calisthenics 5 days a week. I have noticed some results, but I've been doing this for a little over a year, and I'm still at about the same weight. Along with my workout, I've been watching what I eat. I'm sure if I become a bit stricter with my eating habits, things will progress, but is there anything that I can change/ incorporate into my workout plan to get better results? I would love some advice from a professional on this if at all possible, but any help would be greatly appreciated. Thank you!!

Answer 1

Something you can think about doing is changing up your routine. If you're doing the same routine every day you work out, it may be your body has "adjusted" to the workout and progress has slowed. Try different types of cardio exercises instead of what you normally do. Also, try doing shorter, more intense cardio sessions. And throughout the week, change up your routines, so that one day you do a slower, more paced workout, and the next day you do a faster, more intense workout.

Another thing you could try is doing weights first, then aerobics. This will again stimulate and challenge your body and you should see some response from that. Also, try going a little heavier with weights and try different lifting exercises and workout types. Assuming you're a woman, don't worry about gaining a lot of bulky muscles, since women just don't have the testosterone levels for that. The good thing about doing weightlifting is that you're body is metabolising even during rest.

It's been shown that more meals per day is effective for keeping excess bodyweight down. Just be sure to reduce the portion size of your meals. And get plenty of rest!

If you can afford it, try using a personal trainer. They can help give you good ideas and will help gear your workouts toward your goals, as well as keep track of your progress.

Good luck!

Answer 2

Try tiring out your Biceps by first doing several sets of Rows with heavy weight. I prefer the Bent Over Barbell Row, since you can use a good heavy weight. That will get your biceps pre-exhausted, so that your curls do a better job of finishing them off. Consider throwing in a set or three of chin-ups at the very end, and you should feel a big difference. Even with that, you might not get the same soreness that you used to - but you should still be able to get stronger. The truth is the Biceps just aren't that large of a muscle anyway, they are just there to support your Back - so gains in size/power will always be a bit slow after a point.

Answer 3

If what you are doing is not getting you the results you want you might want to move up to something like Tae Bo where you do more vigrous aerobic type workouts. If you can get through an advanced Tae Bo workout you will know you are getting progress even before it's visible. Most people notice results within a couple weeks.

Answer 4

Yes, start adding to the weights. You will build muscle by adding to the weights, muscle burns calories.

Alternate....everyother day spend 40 minutes lifting and 20 minutes cardio.

Also change the type of cardio you are doing, if you use treadmill, go to stairstepper. You body gets more efficient when you do the same exercises, so it burns less calories.

Answer 5

That's actually a good thing. But here's the thing, if you want to lose weight, start jogging more and stick with light lifting. But if you want to become bulky you'll need to add weight to lifting as well as increase your protein intake. But still remember to keep a balanced diet on you. The same weight thing I think is that if your growing muscles and keeping your weight the same, your the same because your exersicing which is keeping off the fat but putting in the muscle and apparently your doing it equally so you don't lose any weight. Just follow my steps and test your diet with more protein (Seafood to keep fat off) and lift weights. But if your looking to lose weight, just start jogging now!

Jalapeno10 :)
P.S.- GOOD LUCK! :) Hope this helps :)

Answer 6

read tips on some great workout programs and more on this site to help you more