Is my workout plan correct?

A

Aciek

New member
Hi!
I've been exercising for over a year and a half. For the first year I used to run regularly 3-4 times a week. For the last half year I've been using ergometer. I had gynecomastia surgery at the begining of August and so I had to stop exercising which eventually led to increase in weight. I want to shed these additional kilos so I prepared a workout plan yet I don't know if it is correct.

The workout plan is simple. I'm going to exercise 5 times a week with days off on Monday and Friday.

Monday: Day off
Tuesday: Ergometer, (10 min of rowing/3 min of rest) x3, tempo: 21 strokes per minute, 2:07/500 metres
Wednesday: Ergometer, (10 min of rowing/3 min of rest) x3, tempo: 21 strokes per minute, 2:07/500 metres
Thursday: 45 minutes of running
Friday: Day Off
Saturday: Ergometer, (10 min of rowing/3 min of rest) x3, tempo: 21 strokes per minute, 2:07/500 metres
Sunday: 45 minutes of running

Because of the month-long break I had to make, rowing is quite challenging to me. Running slightly less but still requires some effort.

Is that workout plan correct? Will it be effective in losing weight?

I would be very grateful if you shared your thoughts on this.


P.S. Something about me:

Age: 20
Height: 178 cm
Weight: 79.1 kg
BMI: 25
Body fat: 15,6%=12,3kg


Thanks in advance,
Maciek
 
Hi, your workout plan seems to be okay. If you want to lose weight (and perhaps build muscle), than you can do the following: Do simple workouts that require less than 45 minutes but that make you sweat in cups. For example, within 10 minutes, do as many pull ups (or chin ups) as you possibly can. The key in losing fat is in dieting, sleeping, and sweating a lot. Doing a variety of exercises in the shortest amount of time while burning out is probably the most efficient way to losing weight.
 
Try and do sets of 5x5. Check that it is a weight that you simply area unit troubled to urge up that fifth time. Your workouts ought to be no a lot of then 30-45 minutes. Any more then that then you are not operating onerous enough. Take terribly short breaks between reps. And eat.

You are operating too several variety of muscles in one set. You must be doing Triceps/ Chest. Biceps/ Back. Then legs and on your fourth day do abet of every cluster. Then rest your fifth day.

Remember your skeletal muscle grow 2xs as quick and take up a lot of space of your arm then your skeletal muscle. Trick to obtaining massive arms is functioning your skeletal muscle terribly onerous.
 
Judith said:
Try and do sets of 5x5. Check that it is a weight that you simply area unit troubled to urge up that fifth time. Your workouts ought to be no a lot of then 30-45 minutes. Any more then that then you are not operating onerous enough. Take terribly short breaks between reps. And eat.

You are operating too several variety of muscles in one set. You must be doing Triceps/ Chest. Biceps/ Back. Then legs and on your fourth day do abet of every cluster. Then rest your fifth day.

Remember your skeletal muscle grow 2xs as quick and take up a lot of space of your arm then your skeletal muscle. Trick to obtaining massive arms is functioning your skeletal muscle terribly onerous.
Click to expand...

This is really bad advice. Full body workouts are superior to splits for weight loss. Also higher reps are better suited for weight loss as they cause greater GH output.
 
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