I need a workout plan that includes elliptical machine?
Do I need to train each part separately if I am doing elliptical for a 500 calories a day, right now I am doing the following 3days a week:
500cal on treadmill running
3 chest exercises 3sets each 15rep
3 back exercises 3sets each 15rep
1 abdomen exercise 3sets/15rep
biceps and triceps an exercise each of 3sets/ 15rep
I am 5’7 feet tall and weight 75kgs (163 lbs), my goal is to lose more 6-10 more kgs, but I feel like my workout is losing effictiveness. I also tend to get carried away when adjusting wieghts and end up overworking myself not to mention that my impact on the treadmill is so powerful that It made two squeak out. can you please tell me whats the right thing to do?
As far as cardio goes, you’ll see more progress if you mix it up a bit. I made myself several cardio routines so that I have something to follow – it helps keep you interested and keeps your workouts effective! Write it down and take it with you to the gym so you know what you’re doing. Here are some examples:
Workout #1 Treadmill for 15 minutes – change incline every 3 minutes (ie. 0:00-3:00 minutes, incline 3; 3:01-6:00 minutes incline 6; 6:01-9:00 min, incline 4; 9:01-12:00 min incline 6; 12:01-15:00 min incline 2); Elliptical for 15 minutes – change level every 3 minutes (same times as above with levels 5, 10, 5, 15, 10, 2.)
Workout #2 Elliptical for 10 minutes, Bike for 10 minutes, Treadmill for 10 minutes – change incline or level every 2 minutes.
Workout #3 One machine (ellptical, treadmill, or bike) for 30 minutes – easy incline/level for 2 minutes, hard incline/level for 3 minutes, easy for 2 minutes, hard for 3 minutes, etc.)
Mix up your routines like this every time you work out and you will start seeing results again!
Good luck!!