Lets Try this again.

[moka183]

Since the last time I posted here, I have been changing up my workout and trying new things for the past three months. I'm looking for what will work best, since I have not lost a single pound since I started my new work out. I've tried doing more weight training, incoroporated jumping rope, and not eating carbs after a certain time. Its frustrating, but I am still trying. I keep a food and exercise journal daily. Recently someone had suggested that I do my cardio after my work out in order to loose fat. This is an example of what I started to do. I would like any suggestions and comments. Thank you.

One of the days:
3x20 Shoulder Press dumbell 10lbs,
3x20 Front Arm Raise with Squats,
3x20 Tricep kickback 5lbs,
3x20 Tricep curved bar 30lbs,
3x20 Tricep Overhead 10lbs,
3x15 Chest Fly Machine 30-40lbs,
3x15 Chest Machine 35lbs,
3x20 Chest Push35lbs,
20 Minutes Running.

A typical workout:
3 Minute Jump rope warm up,
The following in 3 sets:
2 Minute Jump Rope,
20 Step Up back kick 12lbs,
20 Step Up side kick with squat,
15 Open Chest fly 12lbs,
15 Dips,
10 Push ups,
20 Glute Exercise,
20 V-Sit Ups.
25 Minutes Life Fitness Machine.


I go to the gym 5-6 days out of the week. (24 years old, Female) I try to also incorporate a one hour long cardio class. Your input is appreciated. I hope I am on the right track.

 

[theleip]

Here is the problem, you are lacking proper structure and understanding of the fundamentals for training. That is okay, but it is something you need to fix.

It is good that your are trying to incorporate resistance work, but if you do not incorporate it properly and with the right diet you aren't going to get anywhere. One you can't spot reduce, now I realize you didn't say you wanted to, but obviously you have a problem with your triceps or else you wouldn't be burning them out like that. In fact I feel incredible pain in my chest and triceps just looking at this routine.

You need to do full body work 2-3 times a week.
Pick compound movements for each muscle group, one exercise, 3 set 10 reps. That is it.

You need to also make sure your diet is right, if you would like to post that up, feel free.

In the meantime I highly recommend doing some research on proper programming, using pre-made programs, or look into getting a good trainer to provide you with those programs.

 

[moka183]

Thanks L.P. Its just that some trainers have suggested to me working only 1-2 muscle group a day and do cardio afterwards. I was also thinking it was overkill. I am still adapting to these new changes like only doing cardio after my workout.

As for my diet I have also changed it about a month and a half ago.

Average about 1400-1500 Calories/day
7:30AM Protein Shake right after my workout (20 grams)
9:00AM Go Lean Kashi Cereal with Soymilk
12:00PM Lunch is normally salad with some kind of carb. Sometimes grilled chicken/fish sandwich.
3:00PM Protein Shake (20grams)
7:30PM Dinner is grilled chicken or fish with stir fry vegetables
9:30PM Protein Shake (20grams) before bed time.


On weekends I eatout sometimes (I do indulge). Averaging a bit more calories but still trying to stick to not eating carbs for dinner or afterwards. I do have a glass of wine or a cocktail on the weekends. I'm trying to curb having an alcoholic drink with some kind of diet soda.

 

[theleip]

What is your current weight and stats?

Once you get your training worked out you need to look towards you diet. Seems to me there is a bit of guesstimating going on there. Usually where I find guesstimating, I find frustration.

There is nothing wrong with having some cheats but you must realize losing fat is about creating a caloric deficit (though a smart one). If you aren't in a negative energy state, you aren't going to lose fat. You may be canceling out our your hard work during the week on the weekends.

Who wants to keep trying so hard when no getting results? No one! If you tighten things up for a little while and achieve your goals then you go on with your life being able to indulge here and there but while watching as you go.