Could you evaluate my routine to see if I am on the right
track or how I can streamline? I am 30, 140lbs, don't know body fat but have ab and
shoulder definition.
I don't know if I am doing too much or too little. I eat a vegan diet. This all home training no gym. I usually 3 sets of each with 12 reps (or try to do so).
Although sometimes I do supersets to mix it up. I start
with lighter weight to heavier. I have lost 65lb in the last year, now my goal is to have a
great physique.
Congratulations, that is AWESOME that you lost 65 pounds in
a year.
You have made the #1 mistake of most people who see a
personal trainer's advice. Your goal of having a "great physique" is too
vague.
When someone tells a trainer vague information it is
impossible for the trainer to come up with specific advice. What some people consider a great physique, some will
consider excess, etc. etc. etc.
The reigning Mr. Olympia Jay Cutler has a great defined
physique as well does the man in the other picture. They both also have ab
and shoulder definition.
This is advice from a personal trainer to anybody seeking
the advice of a personal trainer. Be specific as possible and remember, a
picture says 1,000 words!
It may be a good idea to get an Accu-Measure skinfold caliper for measuring your body fat
percentage. They are very cheap (around $20) and can be a valuable tool
for checking your progress in your workout program.
Back to your Exercise Program
Lets assume you are not trying to be the next Mr. Olympia
and are looking for a little muscle mass and increase definition along with your
new slender physique.
Your exercise program looks very good. You have
weights at home which is very important to keep your metabolism up. Your
exercise selection has most of the basic weight training exercises and you work
your full body. It is very important to get those basic exercises in any
workout program.
The lack of core and abdominal exercises is one thing you
could add. Add a couple core exercises and perform them 100% properly each
time. Improved core strength will not only help you look better and
tightening your waistline, it will improve your posture and help your body
improve neuromuscular efficiency which will make all your weight training more
effectively work your muscles. Here are the best core exercises
In order to avoid training plateau changing up your workout
program is important. While, "if it ain't broke, don't fix it" does apply
to your current situation, your current regimen won't give you results forever.
Change your exercise order, amount of rest in between sets, training split, and
cardio periodically to keep getting results.
If you look to put on muscle, running 24 miles a week may
be too much. If you continue the routine which helped you lose 65 pounds
you may be exercising too much, burning too many calories and eating to little.
Take that into consideration when you reassess your program.
As a vegan, you must also make sure you get enough protein
in your diet. A great site for vegan fitness is RobertCheeke.com
Robert is an accomplished vegan bodybuilder and wellness speaker.
