Workout Tips

T

timothyparuku

0
I am kind of fat and I need to get back in shape for bball in 6 months so I started a workout schedule.

Monday - Wednesday - Friday

30 Minute Cardio
Weights (Upper Body) (12-15 reps and 3 sets)

Tuesday - Thursday

Interval Training 100 miles
Weights (Legs, calfs, thighs) (10-11 reps and 2 sets)

Sunday

Skipping (20 minutes)
Plyometrics

P.S - I do sit ups and push ups and the "plank" position workout everyday for around 30 minutes before I go to sleep.

I read up on overtraining and can't really tell if this is considered over trainin.I am 16.
 
Post your diet.

Read the HIIT forum.
 
You would have to go into more detail about what you do.

100miles? typo?

This program does not allow you to get much rest. If you have not done much exercise recently training 6days a week will do you no good at all. Try 2days on one day off.
 
Yeah, what interval training do you do?

In terms of overtraining, if you are just beginnig then I would add another rest day in there, depending on what 30 min of cardio means... if it is at a lower "fat-burning" intensity I would not worry too much about it. At the same time, the most important thing is for you to listen to your body. If you don't, you will not know if you are overtraining or not.
If you really want to do your night workout every night I would do the ab stuff one night, push ups the next. You do need a little bit of rest... So after your arm workout (which by the way I would do WITH your legs, instead of spitting them up, on your low intensity days, then jsut the interval training alone on the other days) I would skip the pushups.

So, I advise you to repost what you do for interval... and the other cardio, and what your current (before this) activily level was, and when you started this.

Then read a bit on the HIIT forum.
 
After reading up all the great tips, I kind of made a new schedule.

Monday- Wednesday- Friday

30 minute cardio. (70-80 percent into target zone or something along those lines.)

Weights (Upper Body) (12-15 reps and 3 sets)

Push ups and plank lightly at night.

Thursday - Saturday

100 meters interval. 6 reps.
100 meters Uphill dash. 2 reps.
Weights Weights (Legs, calfs, thighs) (10-11 reps and 2 set

Tuesday

A brisk walk and light skipping.

Sunday

Rest

Diet.(usually)

Breakfast

Brancereal with skim milk
Tomato

Lunch1

Protein bar
Yogurt.

Lunch2

Peanut butter or just butter on whole grain bread.
Salad with dressing(minimal amount)

Pre-Dinner

Chicken Breast.

Dinner

White rice
Fish or meat usually.
Asian vegetables.
Soup

i try to stick to that diet most of the time but sometimes maybe a burger and something might slip in haha.

I split up my upper body and lower body stuff because I can only exercise before i go to school and i dont have much time. So the 30 min cardio is basically the run to get to the gym since thats how far it is.
 
I have the same problem in the morning w/ school. I have early AP classes that start at 7. So I wake up at 4:30, took me 2 weeks to get used to it but it really pays off. I get over a hour to workout, time to eat, and get ready. Try to do something like that, if you want a longer morning workout.

There is room for improvement on your diet. Switch the white rice with brown. When I eat salad I use salsa, good sub for dressing, a lot better for you. Personally instead of the protein bar I would mix some whey protein in with your yogurt. As you learn more you will find things you can sub in for better choices.

What do you drink? No sodas? A lot of water?
 
alot of water, and nothing else. I dont drink anything with calories.
 
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