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Is my gym routine good? Watch

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    Hi guys,

    Can you please let me know if my gym routine is good, or what improvements I should make?

    My gym routine:

    1) Cardio (60 minutes)


    • 20 minutes on treadmill (high resistance walking or jogging)
    • 20 minutes on cycle
    • 20 minutes on cross trainer


    2) Strength and power
    Then I spend about 45 minutes on the weight machines such as leg press, pulldowns, pull ups and dips, chest press, etc.

    3) Sit ups and weights
    • I start doing 50 crunches and 50 leg raised crunches.
    • Then I do curls using 4 - 6 kg dumbells.
    • Finally, I pick up 10 kg weight bar, do some squats and then lift the 10 kg weight above my shoulders (25 reps).


    Done.
    That was my gym routine, sometimes it can be too much to do in one gym session. I spend about 2-3 hours in the gym.
    Please let me know if theres any improvements I can make or anything.

    Thank you.
    Naveed Nawaz
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    you don't need to spend 2-3 hours in the gym.

    What are your goals?
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    I would say it really depends on what your end goal is - you do a fair amount of cardio which can sometimes be counter productive to gaining mass (which I assume MIGHT be a target as you also do some weights).

    I'd say the end result of this regime is that you'll be quite lean and athletic looking.

    I think, to be honest, you do too much. You could probably break down your 60 minutes of cardio into 25 minutes of high intensity interval training and get the same benefit from it. I'm not sure on your frame, but 10kg squats seems faaaairly light, maybe you're just starting, but I'd imagine you should be lifting more.

    In summary, you could probably condense this and get the same benefit, but it all depends on what your end goal is.
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    An example is Strong Lifts 5x5 programme - that involves like 20/25 minutes in the gym at most, and you should see some of the results people get from that. But again, it depends if you're training to get big, to get strong, or to get fit. Although compound lifts generally do all 3.
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    What are your aims?

    Be as descriptive as possible if you want good advice.
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    you're burning all kindz of muscle, all kind...
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    My aims are to have a fit, strong, athletic body. I like watching boxing so I try to train myself like one. I watch alot of Amir Khan and Floyd Mayweather training videos to inspire me.
    I am a type 1 diabetic so I am normally a slim guy, but I do eat a healthy diet.
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    just terrible lol

    get on a proper beginner full body weights routine like ICF 5x5, babylover's starting strength, stronglifts 5x5 etc, do cardio in your off days, and if you still want to do cardio on days you lift then always do it after weights, these is Zero point to spending 3 hours a day exercising unless you're a professional athlete or training for a specific thing e.g. marathon, doing all that you will burn out fast
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    (Original post by Naveed-7)
    My aims are to have a fit, strong, athletic body. I like watching boxing so I try to train myself like one. I watch alot of Amir Khan and Floyd Mayweather training videos to inspire me.
    I am a type 1 diabetic so I am normally a slim guy, but I do eat a healthy diet.

    i would recommend getting on a good strength and conditioning programme that also implements some oly lifting . What you are doing at the moment seems very un-functional and boxers don't train like that.
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    You're not training much like a boxer at all to be honest.

    I'm not trying to be harsh but pretty much every single part of your training is wrong. Give up the gym machines.

    Your cardio should mainly consist of skipping. Buy a rope and do rounds of 2 minutes with a 30 second break. Besides that, do a good 3-5 mile road run a few times per week.

    For strength and power, you should be doing lots of plyo circuits and bodyweight movements. Burpees, squats, squat-jumps, clap-pushups, pullups, etc. If you want to lift, oly lifts will be most beneficial (clean and jerk).

    Besides all that, if you're gonna train this way why not go to a boxing club and actually box. If you trained as above you'd be doing all the boring parts of training and none of the good parts! Plus you'll get a lot more cardio workout out of those good parts too. (bag work, pad work, shadow-boxing, sparring)
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    If you're more just going for the aesthetic look, be aware it's fairly difficult to bulk up and cut fat at the same time, you need to have your diet pretty much perfectly. Suggest you give us your currently eating habits, it accounts for like 70% of body changes.

    But yes you're overtraining and lift weights before cardio so you're fresh (lift more) and use up glycogen so when you do cardio you will burn a bit of fat as well. This will only really work for cutting; to bulk forget the cardio and just lift, and eat more protein. Then to cut; lift then do HIIT/steady state running on alternate days after lifting and eat a calorific deficit. Still take in loads of protein.
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    (Original post by Naveed-7)
    My aims are to have a fit, strong, athletic body. I like watching boxing so I try to train myself like one. I watch alot of Amir Khan and Floyd Mayweather training videos to inspire me.
    I am a type 1 diabetic so I am normally a slim guy, but I do eat a healthy diet.



    do you want to gain weight or lose it?

    weight =[fat/muscle]
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    (Original post by Naveed-7)
    Hi guys,

    Can you please let me know if my gym routine is good, or what improvements I should make?

    My gym routine:

    1) Cardio (60 minutes)


    • 20 minutes on treadmill (high resistance walking or jogging)
    • 20 minutes on cycle
    • 20 minutes on cross trainer


    2) Strength and power
    Then I spend about 45 minutes on the weight machines such as leg press, pulldowns, pull ups and dips, chest press, etc.

    3) Sit ups and weights
    • I start doing 50 crunches and 50 leg raised crunches.
    • Then I do curls using 4 - 6 kg dumbells.
    • Finally, I pick up 10 kg weight bar, do some squats and then lift the 10 kg weight above my shoulders (25 reps).


    Done.
    That was my gym routine, sometimes it can be too much to do in one gym session. I spend about 2-3 hours in the gym.
    Please let me know if theres any improvements I can make or anything.

    Thank you.
    Naveed Nawaz
    pretty awful routine tbh
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    (Original post by ROONEY-9-MUTD)



    do you want to gain weight or lose it?

    weight =[fat/muscle]
    I want to gain weight. I want to have a body that has strength, power and speed all combined.
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    (Original post by ttankzhang)
    If you're more just going for the aesthetic look, be aware it's fairly difficult to bulk up and cut fat at the same time, you need to have your diet pretty much perfectly. Suggest you give us your currently eating habits, it accounts for like 70% of body changes.

    But yes you're overtraining and lift weights before cardio so you're fresh (lift more) and use up glycogen so when you do cardio you will burn a bit of fat as well. This will only really work for cutting; to bulk forget the cardio and just lift, and eat more protein. Then to cut; lift then do HIIT/steady state running on alternate days after lifting and eat a calorific deficit. Still take in loads of protein.
    Yes, I am going for an aesthetic body.
    I eat one egg and milk in the morning. Or cereals like weetabix, granola, or fruit and fibre.
    For snacks, I eat quite alot of peanuts, which also have protein. I also eat fruit such as banana, apple, peaches, oranges and grapes.
    I also eat one yogurt a day.
    For my main meals, I eat one chapatti and chicken, lentils or vegetable curry with water.

    After gym, I also have a protein weight gain bar, which also helps me gain muscle and recover.
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    (Original post by Naveed-7)
    Yes, I am going for an aesthetic body.
    I eat one egg and milk in the morning. Or cereals like weetabix, granola, or fruit and fibre.
    For snacks, I eat quite alot of peanuts, which also have protein. I also eat fruit such as banana, apple, peaches, oranges and grapes.
    I also eat one yogurt a day.
    For my main meals, I eat one chapatti and chicken, lentils or vegetable curry with water.

    After gym, I also have a protein weight gain bar, which also helps me gain muscle and recover.
    Right... So if you're trying to bulk that's not enough, and depending on how much you snack if you're trying to cut it's probably too much. If you're just starting out do one or the other (probably better to bulk up first). In that case lift only, don't bother with the cardio; get protein shakes (they digest faster and are cheaper than bars), eat like 4 eggs in the morning, eat a ton of protein (sack the vegetarian stuff). Drink loads of milk; up to a gallon a day.

    Do that for a few months, then diet and cut down on fat.
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    (Original post by Doob)
    pretty awful routine tbh
    I dont know why some people think my workout is awful because I have been getting some good results doing my workout. But I thought I might need to do some tweeks.

    Ive been working on my chest, shoulders, stomach, legs and cardio.

    But I am still thinking about considering some of the suggestions some people have been giving.
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    If you've just started working out, anything will give you results, but I promise you they won't last and they're not nearly as good as if you went with a specialised free-weight training routine. What you're doing is getting stronger on, for example, the chest machine. You're not actually getting stronger.
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    (Original post by Naveed-7)
    I dont know why some people think my workout is awful because I have been getting some good results doing my workout. But I thought I might need to do some tweeks.

    Ive been working on my chest, shoulders, stomach, legs and cardio.

    But I am still thinking about considering some of the suggestions some people have been giving.
    leg and chest presses dont work for 'power' , compound movements like squats and bench pressing would do far more for power than using machines.
    There is a reason you see MMA fighters and olympic sprinters doing these movements, and not using machines.

    You dont really tell us anything about your results either, how much weight are you adding to each exercise every week?

    Theres no need to be spending 2-3 hours in the gym either, you dont really tell us your goals. If you want to be gaining muscle 1-1.5 hours in the gym is more than enough.

    Why wouldnt you use a proper routine?
    You are a beginner, your entire body is weak, you shouldnt be wasting time doing curls and 10KG shoulder presses.

    I was like you, I had a similar routine but with more volume, I was on it for 9 months and made alright progress, despite working out almost everyday.
    But i could of made far better gains i went on a proper routine, dont make the same mistake, because believe me, you dont know how to make a proper workout routine.
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    how long have you been training? What is your height and weight?

    What weights are you doing on leg press/chest press etc? How many chin ups/pull ups can you do?

    Trying to see what progress you've made because your routine looks gash tbh. Do weights and cardio on different days. Spend 3 days per week doing a proper strength routine with mainly barbell compound movements.
 
 
 
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