I live in India and I am doing GYM.

For 3 Months I took Personal expensive training, but later I was unable to afford that now they are harassing me.

Suddenly as I stopped paying those extra bucks according to them my body ability has been reduced in one day and now they are asking me to do less workout. Do you undersrtand what I am saying? This is harassment.

Can you please guide me to plan a work out as per my needs and fitness requirement.

I am focussing lot on legs and shoulder. As far as I know Shoulder is done with Leg excercises.

I want a weekly plan Like Monday, Wednesday and Friday - Leg+Shoulder Excercises

On other Day other things that are left should be divided equally such as Triceps, Biceps, Chest etc whatever is left should be wisely didvided in Perfect Combination in other 3 days : Tuesday, Thursday, Saturday

I daily do 1000 abs in different combinations + Other floor Excercises such as rope Jumps etc.

I would appreciate your help in this regard.

sorry to hear about the trouble you are having my friend.

Are you still training at a gym? We need to know so we can best assit you.

also, how much protein, carbs, and fat are you eating a day?

what is your bodyfat and weight?

Hi everybody,

My details:

1. Age -30
2. Height- 5 feet 7 inches
3. Weight- 79.5 Kgs
4. Bodyfat %- (no idea)
5. Goal (Muscle Gain, Weight Loss, Strength Gain, etc) -Weight loss but no muscle loss.
6. How long you have been exercising- 3-4 months
7. Daily calories - cannot calculate but is limited. I mean i feel they are perfect
8. Daily macros in grams (protein, carbs, fat) - same answer as above.
9. Injuries or restriction- None

My question is I am doing some 30 minutes of cardio which includes brisk walking, jumping, etc. and then my weight training for each body part on one day. so that 6 days of my exercise will have 6 different body parts worked out including cardio on all days. I think my belly is not going inside/loosing fat as it should be though i lost some 5 kgs in 2 months. So is my approach wrong. Meaning should it be only cardio session or first weights and then cardio or whatever? Or let me rephrase my question - For loosing body fat and weight, should cardio be done first or weight training or no cardio on weight training and vice versa.

Thanks for your help

Shahid

Hey man.

Generally it is best to do cardio after lifting, so that you have as much energy as possible for your weight training. But if you are solely focused on losing fat, you could consider doing your cardio first thing in the morning fasted.

You could also think about doing more circuit based weight sessions, instead of only muscle splits. This would mean doing an exercise for different upper body, lower body, or total body muscles, to get a greater calorie burn and increase the likelihood of fat loss.

For cardio, you should also do some HIIT as well as your walking and jumping.

Losing 5k in 2 months is a pretty awesome effort! But you really should figure out exactly how many macros you are having each day if you can. Try typing the foods you eat into Google to get their nutrition information.

Hope this helps!

Jordan

Thanks Jordan, that was really understandable. Okay, I am going not to do muscle splits now, rather circuit based sessions. Do you happen to have any video or workout plan for these circuit trainings?

Sure @mdshahidlatif25, here are some...

You can also just make up your own, plus if you join Musculer Strength as a platinum member, you will have access to LOADS of other great routines and exercises! Use the promo code FREEFITNESS for a free one month trial.

Jordan

Hey @mdshahidlatif25 seems like you got some good info from @JoeHurricane. Circuit training will definitely help you get on the right track and you can see all the circuit training videos with downloadable PDF's in the WORKOUT section as a PLATINUM member. use the promo code FREEFITNESS for one month free to check it out.

Now, as far as cardio. Try to do it after your weight training and as far as numbers 7 and 8, those are totally unacceptable answers. You need to take 20 minutes right now and log your food and see what your daily macros are. You will be wasting your time until you figure that out, PERIOD. The reason being is because if you are not eating enough protein you will not be able to maintain your muscles, let alone build more and if you are eating too much carbs you will stay fat. There is a reason why we say diet is most important my friend.

IT is much easier to track than it sounds. Watch the video on the @mealplan page to help you get started and if you go PLATINUM, my meal planner comes with an easy to use app that will help you track everything.

You are definitely on the right track and we will do our best to help you, but I fear you will give-up if you don't see results and you won't see the kindof results you are looking for unless you figure out your macros. #HTH