Please critique my workout programme

[Onlyparty]

Hi there

I have recently joined the gym and have been going well so far.. I aim to get there 4 times a week which seems to be working for me, my personal trainer gave me a workout plan to do every time I go... I am already getting bored of it and I want maximum results and am a bit unsure that this programme is delivering that....

Anyway some info on me... I am a 26 yo female, was very active last year but due to some issues haven't really worked out property since last November. I am 80kgs and really want to loose about 15kgs and really tone up - I am mainly doing this to loose weight.

So here is the programme I was given (to do every time I go to the gym)

Any advice/criticism would be greatly welcomed, thanks

Treadmill 9 minutes (2 mins walk, 1 min run)

Abs - bike 30 reps / 3 sets

Leg press 20 reps / 3 sets

Seated row 20 reps/ 3 sets

Chest press 20 reps/ 3 sets

Abs - crunches 30 reps / 3 sets

Lunges 15 each side / 3 sets

Shoulder press 20 reps/ 3 sets

Lat pull down 20 reps/ 3 sets

Cross trainer 15 minutes at random levels

Also, my diet goes along these lines

Breakfast - Muesli/nat yoghart and banana

Mid morning - 2x corn thins with cottage cheese and tomato + piece of fruit

Lunch - pasta and salad or a ham sandwhich

Afternoon snack - either a soup in a cup or some carrot with hummous

dinner is usually steak stirfry on cabbage or soup or something low carb - I am trying to cut carbs after 5pm

[teamfatboy]

Heya, welcome

It sounds like you're ready for a more complex programme than doing the same thing every day, yes?

On your actual workout programme, it wouldn't be unreasonable, on a four-day split, to go something like:

Day 1 Legs

Day 2 Chest-triceps

Day 3 Shoulders-abs

Day 4 Back-biceps

Each day there'd be a few different exercises to do - a bit of variety, and something to shift the focus around the body. Each workout would likely run 45 mins or so, provide you keep the rests down to under a minute or two between sets.

Your diet looks like it really needs more protein in it - while your carbs aren't too bad, there's definitely room to add some chicken, beef or tuna, or maybe eggs. Also, a late-night sixth meal wouldn't hurt. Do you have any allergies/ intolerances/ preferences?

Have you tried protein shakes ? (the Horleys Ice sort of thing, avail in supermarkets) - they're a good way of boosting protein intake without gratuitous carbs.

If you're going to still pay a trainer, maybe you need to talk with them and see if they're able to change the way they train you to meet your needs - or if not, change trainers. What city are you in?

[Onlyparty]

Thanks for your reply Fatboy

Yes I think I am after a more complex programme, I know if I get bored (as I am slightly) then I will just lose interest.

I like the look of your breakdown, so just keep doing the same weights but on different days? What about cardio? I was thinking of doing maybe cardio one day weights the other? Or is it best to incorporate cardio with weights on the same day?

Do you think I should be doing more cardio? 25 mins of cardio ( broken up too) doesn't seem enough?

Would love to hear your views on this...

No I haven't tried protein shakes but would be keen to give them a go... when is the best time to have one? After a workout?

I don't like eating late at night, or before bed as I don't sleep very well so I think a sixth meal is out for me - Maybe I can replace the arvo snack of carrots to some tuna...

I am in Auckland city, I told my trainer what I wanted specifically (loose weight and tone up) - I didn't actually pay for him I got the first session free when I joined the gym! Otherwise I think I would have been a bit disappointed!

[marky65]

Just looking at the program that you were given looks like a starter and not too disimilar to one I started off on although I had a bit more cardio.

Your program looks more like a circuit type training to get the heart rate up.

You could do that for say 4 weeks and then change it after to what TFB suggested.

I would do something like that circuit for say Mon/Wed/Fri and do 20-30 mins of cardio after it. And then on Tues/Thurs and maybe Sat do another 30 mins cardio and have Sunday off.

That will give you a reasonable base to start do more specified weight training and should help knock off a few kg's in the process.

As for the protein shake, have that after a workout and then have another just before bed.

My 5 cents worth.

Good luck with the goals.... :nod:

[trainharder]

hi i personaly think when you are a beginner your body responds best to the workout schedule you have

as its been 4 weeks i would try it for at least another 2 or 4 weeks

then i would change it to a split of every body part 2 times a week so still 4 workouts in total

and do 2 exersizes for each body part

you will respond better to this than dividing up into a 4 day split at this stage

i think that is for intermediate and advanced.

if you vary the exersizes you wont loose focus and it will get enjoyable

after maybe 6 weeks keep the same routine with different exersizes.

i just think youl get better benefits with training each body part 2 times a week at this stage you get the best results as a newbie..