need to lose 40 pounds...please help!

[SexxxyLatina]

I've been working out since the end of March. Four times a week.. about an 60-90 minutes of weight lifting and 30 minutes of cardio, ab exercises and plenty of stretching. Problem is my weight really isn't budging. The only difference that I feel in my body is that I have more energy and I'm much stronger than when I first started working out. The gym I go to is pretty pricey and I can not afford personal training there. I get my work outs from this site and from my boyfriend who has been working out for a few years.

This is a typical routine for me

Mondays-biceps & triceps

3 sets 10-15 reps of each exercise

BICEPS
alternate incline dumbbell curl
macine preacher curls
standing bicep cable curl
standing one-arm dumbbell curl over incline curl

TRICEPS
tricep pushdown with a straight bar
tricep pushdow with a rope attachment
knee on bench kick backs
machine tricep

Tuesdays

BACK
bent over two dumbbell row with palms in
row machine
wide grip front lat pulldown
close grip reverse lat pulldown

CHEST
incline dumbbell flys
decline dumbbell flys
incline chest press
decline chest press

(i use to do cable cross but bfriend said that was an exercise for men??)

Wednesday

SHOULDERS

front dumbell raise
side lateral raise
standing dumbbell press
front incline dumbbell raise

FRIDAY

LEGS

leg extensions
squats (holding 15 lb dumbbells)
lunges (holding 15 lb dumbbells)
leg press
seated leg curl
inner and outer thigh abductor

Can anyone PLEASE please revise this routine for me.. Is there anything I shouldn't do.. should do? Also, should I do supersets to lose weight? I've heard that helps you lose weight? I need to lose about 40 pounds.. my arms and legs are disgustingly flabby. Please help!!!!

[gixxer_751]

whats your diet like? i suggest more time on cardio and adjusting your diet, what your eating and when you eat may be the problem. as always, drink water often, helps keep something in your stomach so you dont overly indulge during lunch or dinner.. just my .02$

[gountilfailure0]

well i lost alot of weight myself and if ur not losing obviously u need to drop calories some more and up cardio maybe focus more on ur diet and cardio

[gountilfailure0]

weight training does speed up metabolism as u eventually get muscle but the fat u have weight training will not burn it off its all in the diet and cardio get to where u want then focus hard on weight training

[empresscat]

When was the last time you took a break? And when was the last time you changed your routine?


Also - 60-90 minutes is a long weight workout. Typical recommendation is 45-60 minutes. If you're doing 30 minutes of cardio on top of that, you may be overtraining. Scaling back on time (after a rest) and coming at it with more intensity may help... but as noted above, the key in any attempt at weight loss is diet. Your diet has to be dialed in for the fat to come off... if you've lost weight, you may have simply reduced your caloric need to be equal with your intake, and dropping a couple hundred more calories could be what's needed.

[smdiskin]

Originally Posted by empresscat

When was the last time you took a break? And when was the last time you changed your routine?


Also - 60-90 minutes is a long weight workout. Typical recommendation is 45-60 minutes. If you're doing 30 minutes of cardio on top of that, you may be overtraining. Scaling back on time (after a rest) and coming at it with more intensity may help... but as noted above, the key in any attempt at weight loss is diet. Your diet has to be dialed in for the fat to come off... if you've lost weight, you may have simply reduced your caloric need to be equal with your intake, and dropping a couple hundred more calories could be what's needed.

Agreed 60-90 mins of weights is too long... I also suspect that if you are actually doing what you say you are that your rests between sets are far too long.... if you are doing 3 sets of say 12-15 reps each exercise should take no more than 5 mins... so eight exercises which is approximately what you are doing should take about 40 mins.... this will up the intensity somewhat for you. Also make sure you are lifting sensibly heavy....

e.g. the workout I did today.... Chest and triceps
20mins warm up on elliptical stepper... it was cold... it's winter here...
Bench press 1x 15x 90, 1x 12x 100, 1x 10x 110, 2x 8x 120, 1x 8x 100
Flat flyes 1x 15x 27, 3x 12x 35
Incline DB press 4x 12x 45
Incline Flyes 4x 12x 27
Dips 3x 10x bodyweight
Cable Flyes 3x 12x 25
Cable Tricep Press Down 5x 10-12x 100
Cable tricep Extension 4x 10x 60
Bent over DB tricep extension 3x 10x 15
Weights took under 55mins... I don't rush the lifting but I only take 30-60 seconds between sets.... it fairly gets the heart going and you leave the gym like a rag.... So from stepping into the gym to leaving showered and clean, worked out stretched etc... less than 90mins ... and even with my bodys want to desperately hang on to every little bit of fat and I am slowly losing it and getting good definition....
Hope this helps...

P.S. some wpople say you should take up to 90 sec between sets... it is really an individual thing... I recover very quickly between sets and the short rest works for me, btu I see some people taking 5 or 10 mins and that is daft as your muscles cool down so much, so for most of us who are not doing a sport that requires this type of break and have also time constraints in our lives, it is impractical... the above type of programme works well for me, but I will admit is not for everyone, and I am making good gains... e.g. with reference to todays workout... I am actually getting visible chest muscles and therefore a cleavage (bit on the flat chested side....)

[gountilfailure0]

cardio after a workout would only be possible for overtraining if she was doing legs before the cardio