Please critique workout schedule

Other info:

Objective - To lose 5kgs of fat in next 5 months

Diet - Don't really count calories, but limit carbs consumption to 2 cups of
muesli with skim milk and 1 cup of rice each at Lunch and Dinner. Mid meal
snacks are made up of 1 whey protein shake and 1 piece of fruit. I aim to
control my diet by tracking progress, and adjusting food intake. Will
consider calorie counting if I get stuck.

Also take 1 Multivitamin, 1 Salmon Oil, and 1 glucosamine capsule a day.

npne said:

Objective - To lose 5kgs of fat in next 5 months

Diet - Don't really count calories

They count, whether you count them or not. You're better off knowing
where you're at.

http://www.fitday.com

npne said:

Mon - Mid Morn - Free weights Chest & Back - BP, Incl BP, BOR, Asstd
Chinups, Hyperextensions, DB Flys, Weighted Crunch.
Mon - Evening - Cardio Boxing class (45 mins)

Tuesday - Mid Morn - FW Arms & Shoulders - Preacher curls, BW Dips,

Mil

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Press, Upright Rows, Lateral raises, Hammer curls, DB Curls

Wednesday - Afternoon - Spin class 45 mins
Wednesday - Evening - BB Squats, BB Deadlifts,

Thursday - Mid Morn - Free weights Chest & Back - BP, Incl BP, BOR,

Asstd

Quoted message said:

Chinups, Hyperextensions, DB Flys, Weighted Crunch.
Thursday Evening - Yoga class 1 hour

Friday Mid Morning - FW Arms & Shoulders - Preacher curls, BW Dips,

Mil

Quoted message said:

Press, Upright Rows, Lateral raises, Hammer curls, DB Curls

Saturday - Morning - Body Attack class 1 hour, followed by Yoga class

1

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hour.

Sunday - Rest day

All weights are Low Volume High Intensity - 1 warm up set (50% of

workout

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weight) followed by 2 workout sets.

Supplements:
Pre & Post weights shakes with whey protein concentrate &

maltodextrin in

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skim milk. Post workout shake has half teaspoon L-Glutamine and 1

teaspoon

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Creatine Monohydrate (Creapure).
GNC Mega Tribulus 2 weeks on 1 week off.
L-Carnitine 1 hour before cardio (till I run out which is soon).

For how many months have you been doing this?

Mach

PS. If your objective is just loosing fat, I'd advise increasing your
protein intake, reducing your calorie intake, and walk an hour or two a
day in a high tempo.

npne said:

Mon - Mid Morn - Free weights Chest & Back - BP, Incl BP, BOR, Asstd
Chinups, Hyperextensions, DB Flys, Weighted Crunch.
Mon - Evening - Cardio Boxing class (45 mins)

Tuesday - Mid Morn - FW Arms & Shoulders - Preacher curls, BW Dips, Mil
Press, Upright Rows, Lateral raises, Hammer curls, DB Curls

Wednesday - Afternoon - Spin class 45 mins
Wednesday - Evening - BB Squats, BB Deadlifts,

Thursday - Mid Morn - Free weights Chest & Back - BP, Incl BP, BOR, Asstd
Chinups, Hyperextensions, DB Flys, Weighted Crunch.
Thursday Evening - Yoga class 1 hour

Friday Mid Morning - FW Arms & Shoulders - Preacher curls, BW Dips, Mil
Press, Upright Rows, Lateral raises, Hammer curls, DB Curls

Saturday - Morning - Body Attack class 1 hour, followed by Yoga class 1
hour.

Sunday - Rest day

All weights are Low Volume High Intensity - 1 warm up set (50% of workout
weight) followed by 2 workout sets.

I can't say there's really anything to like about this arrangement.
It's ambitious to a certain extent, but I doubt you'll be doing anything
but spinning your wheels, muscle/strength-building-wise. Upper-body
work is too frequent (even at low volumes, your direct arm/shoulder work
will suffer from being too close to your chest/back work, especially if
you don't try to manage intensity better), and lower-body strength
training too infrequent. You probably won't get much out of your Yoga
classes either, for that matter.

What the hell are "Body Attack" classes?

-Adam

npne schrieb:

Quoted message said:

Mon - Mid Morn - Free weights Chest & Back - BP, Incl BP, BOR, Asstd
Chinups, Hyperextensions, DB Flys, Weighted Crunch.
Mon - Evening - Cardio Boxing class (45 mins)

Tuesday - Mid Morn - FW Arms & Shoulders - Preacher curls, BW Dips, Mil
Press, Upright Rows, Lateral raises, Hammer curls, DB Curls

Wednesday - Afternoon - Spin class 45 mins
Wednesday - Evening - BB Squats, BB Deadlifts,

Thursday - Mid Morn - Free weights Chest & Back - BP, Incl BP, BOR, Asstd
Chinups, Hyperextensions, DB Flys, Weighted Crunch.
Thursday Evening - Yoga class 1 hour

Friday Mid Morning - FW Arms & Shoulders - Preacher curls, BW Dips, Mil
Press, Upright Rows, Lateral raises, Hammer curls, DB Curls

Saturday - Morning - Body Attack class 1 hour, followed by Yoga class 1
hour.

Sunday - Rest day

All weights are Low Volume High Intensity - 1 warm up set (50% of workout
weight) followed by 2 workout sets.

way too much exercise, you must be overtrained as hell

Quoted message said:

What the hell are "Body Attack" classes?

Short explanation, its a bunch of people doing the energizer bunny routine
pretty much non-stop for about 45 mins, with a cooldown and conditioning
exercises at the end.

The long version:

Body Attack is a group exercise program that activates the energy systems.
Body Attack is a pre-choreographed 45-60 minute workout using high intensity
interval conditioning. Three cardio phases place demands on your aerobic
stamina and anaerobic strength. Each phase is laced together by specific
strength endurance work that provides active recovery and conditions the
whole body. A Body Attack workout is where agility meets music, and you
experience reflex with rhythm. Predictable pre-choreographed exercies ensure
your success. There are no surprises, just progressive movement.

Appealing to men and women, Body Attack is ideal for anyone with moderate
fitness levels who is seeking an athletic challenge. Participants can expect
high impact, high heart rates and rapid change of posture. Orchestrated
activity at its best, this class provides unique physical and mental
challenges for participants and instructors. It's simple, it's effective and
it's here now.

how the class works..

track 1 - Warmup Track - To get class warm and mobile. To increase ROM with
a 'low to the ground' feel.
typical moves - back taps, squat taps, walking back & forward, hamstring
curls, knee repeaters.

track 2 - Mixed Impact Track - To move between low/medium impact to high
impact. Bigger ROM.
typical moves - jogging, squats, side taps, double step curls.

track 3 - Aerobic Track - To start to 'train' using big moves with
directional changes.
typical moves - knee lifts, astrides, jacks.

track 4 - Upper Body Conditioning - Increase strength and endurance. Active
aerobic recovery. Recovery for legs.
typical moves - push ups, pointer extensions, crawls.

track 5 - Running Track - Phase 2 begins. Get the HR back up into the
training zone.
typical moves - running based pattern movements

track 6 - Plyometric Track - To Move into a higher CV gear [previously split
room track]
typical moves - ice skaters, squat jumps, high knees

track 7 - Interval Track - To reach the highest CV training zone so far in
the class
typical moves - jacks, running kicks, knee lifts

track 8 - Lower Body Conditioning Track - to recover aerobic systems using
moderate or high intensity recovery moves.
typical moves - lunges, squats, squat taps

track 9 - Agility Track - Phase 3 begins. To explore direction changes,
reaction times and balance.
typical moves - 3 step runs, flick kicks, running, theme moves.

track 10 - Power Track - the 'Everest track' maximum calorie burner due to
pre-fatigue from the previous peak tracks.
typical moves - kicks and knees 'nuclear powered'

track 11 - Core Conditioning Track - to increase functional core strength
typical moves - crunches, pilates based abs work, reverse crunches

track 12 - Cooldown Track - to recover the working muscles and bring the HR
back to rest
typical moves - stretches