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Topic   Workout Advice Needed - 45 minute sessions

emoryarts
GameTZ Subscriber 450 Trade Quintuple Gold Good Trader Gold Global Trader (7)
* 12-Nov(#1)
For the foreseeable future, I'll only have time to workout during my lunch break, which gives me 45 minutes max each day. I have a routine in place but I'm looking to get the most out of my time if there's anything I should reconsider. I'm currently wanting to focus on weight loss and upper body strength. I have a membership at Planet Fitness and below is the current daily routine in order of how I complete them.

10-15 minutes of rowing for core workout/warm-up (~2500 meters).
10-15 minutes of machine workouts (arms one day, chest the next, etc).
5-10 minutes of sprinting->walking on the treadmill for cool-down.

Any advice on other workouts or how I can maximum my exercise routine? I know there's the "30 minute room" at PF but I'm not sure if that's for me, unless I hear otherwise. I feel like the rowing/treadmill cardio is more beneficial for weight loss, even if it's only a small amount of time, but I could be wrong. In the near future, I might be able to free up enough time for a solid hour+ but for now, it's going to have to be a 30-45 minute daily session. Thanks in advance!
philliesphan
Quadruple Gold Good Trader This user is on the site NOW (3 minutes ago)
12-Nov(#2)
Full body workouts with minimal breaks. Switched to this from a push, pull, legs routine to test it out. It's killer and if you do it right, you basically incorporate cardio into your lifting sets. Lifting is more beneficial to weight loss than strictly cardio. Not only that, but you'll build strength, which fulfills both of your goals.

For example, do one set on a machine and take a 1 min break, then do the next set. I typically do 8 workouts in one session, but since you only have 45 min, I'd cut it down to 4-5. Start with lighter weights then work your way up. Choose a weight you can do 4x12 or at least 3x10. Any other questions, feel free to ask.
KCPenguins
Gold Good Trader
* 12-Nov(#3)
As a "skinny kid" in my early 20's, this is what worked for me. I started of doing push ups until I couldn't anymore. I then repeated that. Then I repeated that. I did that until I could 50+ real pushups in one setting. I did cardio, about 45 minutes every other day.

After that I went to opposite muscle groups with cardio. To start I worked extending muscles one day (weights), retracting the next (weights), cardio the 3rd. ~30-45 minutes each day. Repeat (pushing the second half of the week), rest the 7th day. This was pretty extreme. I got many comments about bulking up (no supplements), and my body fat was ~3%.

I'd suggest not pushing this hard. I had some periodic elbow and knee issues. Doesn't PF have free consults?
Kblazer883
Silver Good Trader Has Written 2 Reviews
13-Nov(#4)
The best thing you can do for weight loss is to limit your calorie intake. Also, outside of weight-lifting push-ups are great for upper body strength. Even if you do them on your knees to start you will be surprised at how fast you gain strength and muscle tone.
Scott
GameTZ Gold Subscriber Quadruple Gold Good Trader Global Trader - willing to trade internationally Has Written 1 Review
* 13-Nov(#5)
I've been going to Planet Fitness too. Here's my schedule:

Day 1 - shoulders/chest/triceps
Day 2 - cardio
Day 3 - back/core/biceps
Day 4 - cardio
Day 5 - legs

You could flip day 3 and day 5 if you don't like working your upper body muscles so close together. I just like doing legs before my rest days. I know you said you wanted to focus on upper body strength, but you don't want to neglect your legs entirely. Not from a gym bro "don't skip leg day" kind of attitude or anything. It's just that some of the biggest muscles in your body are in your legs. Working them will increase overall muscle growth, which increases testosterone and overall calories/fat being burned.

On the muscle days, I do a 5 minute warmup on the elliptical to get my heart rate up a bit, then I hit every machine they have that targets those muscles. If your PF has the MTS machines (MTS Chest Press, MTS Shoulder Press, etc), I highly recommend them over the regular ones (Chest Press, Should Press, etc). Could just be personal preference, but I seem to benefit from them a lot more.

I always have my phone on me when I workout. I have a page in OneNote where I keep track of how much weight I'm doing on each machine. That way, I don't have to take 30 seconds each time I get to a new machine either trying to recall from memory, or testing out different weights until I find what feels right. When I finish my sets on a machine, if I feel like it's gotten easier, I'll put a little * next to it, which tells me to up the starting weight next time. I also keep track of the machine settings (like seat height, back adjustment, etc) so that I don't have to re-figure those out every time.

If you want to add a 6th day, then do another round of cardio.

emoryarts
GameTZ Subscriber 450 Trade Quintuple Gold Good Trader Gold Global Trader (7)
13-Nov(#6)
Thanks for the input thus far! Yeah, I might try and give the pushups idea a try, I've heard this is a very beneficial routine to have. George Takei does 100 a day and I feel pretty confident he could beat my ass at age 80+.

@KCPenguins - Yeah, I suppose I could try that again. Originally I had a meeting with one when I joined and told them about my upcoming limited schedule and he basically told me to "find more free time to commit", which wasn't really helpful.
Scott
GameTZ Gold Subscriber Quadruple Gold Good Trader Global Trader - willing to trade internationally Has Written 1 Review
13-Nov(#7)
Edited my post after you commented FYI

emoryarts
GameTZ Subscriber 450 Trade Quintuple Gold Good Trader Gold Global Trader (7)
13-Nov(#8)
Yeah, I submitted my comment before I saw/read yours originally, haha.

Great information. I have an iPod Shuffle I use but I think you're onto something with the notes on your phone, because I'm starting to have that issue of remembering what's what. I'll give that a try and see how it does. So, is it the general consensus to split up your workouts based on days (like your schedule) versus having a mix of everything each day (how I do it now)?
Scott
GameTZ Gold Subscriber Quadruple Gold Good Trader Global Trader - willing to trade internationally Has Written 1 Review
13-Nov(#9)
emoryarts wrote:
> Yeah, I submitted my comment before I saw/read yours originally, haha.
>
> Great information. I have an iPod Shuffle I use but I think you're onto something
> with the notes on your phone, because I'm starting to have that issue of remembering
> what's what. I'll give that a try and see how it does. So, is it the general consensus
> to split up your workouts based on days (like your schedule) versus having a mix
> of everything each day (how I do it now)?

I think so. I used to do it more like you described. When I switched to the schedule I'm on now, I noticed a huge difference. Fat-burn and muscle gains just seem to come easier this way.

dustin11
Double Gold Good Trader Global Trader - willing to trade internationally
* 13-Nov(#10)
Best workouts for the time you have is took into HIIT workouts, they're great for maximizing workout volume for short periods of time. What I've found with alot of people when they just do the standard "lower body one day, upper body the other" type of workouts is that they get stuck in ruts and burn out from boredom.

I would be careful with information such as "eat less calories" because calories doesn't tell you the entire story. One example I often use is that you can either drink 3 12oz cans of pop or eat 1 chicken breast and 2 cups of broccoli, same caories but which do you think your body is going to be able to use to not only help build muscle but also lose fat? "Calories in vs calories out" is an extremely overly simplistic way of looking at a diet because what macros you consume is far more important.
KCPenguins
Gold Good Trader
13-Nov(#11)
emoryarts wrote:
> @KCPenguins - Yeah, I suppose I could try that again. Originally I had a meeting
> with one when I joined and told them about my upcoming limited schedule and he basically
> told me to "find more free time to commit", which wasn't really helpful.


That's garbage. 45 minutes was plenty of time for me. Most weight sessions were 30-35 minutes. Cardio sometimes would go an hour. I didn't have the best diet, but I eliminated soda (pretty much all caffeine) in college, and didn't drink much alcohol.
sa330206
450 Trade Quintuple Gold Good Trader
14-Nov(#12)
I always incorporate one of the "big 4" in my workouts (barbell bench press, standing overhead press, dead lift, barbell squat). That should get you to sweat and burn some calories.

Day 1 - Chest/Triceps (Barbell Bench)
Day 2 - Back/Biceps (Dead Lifts)
Day 3 - Grip/Abs
Day 4 - Shoulders/Triceps (Standing Overhead Press)
Day 5 - Legs/Biceps (Barbell Squat)
Day 6 - Off Day

Definitely watch some YouTube videos for some of these exercises like dead lift and standing overhead press though, you can really get hurt if your form is wrong. Good luck with your workout goals!
Huh
GameTZ Subscriber 250 Trade Quintuple Gold Good Trader Global Trader - willing to trade internationally
18-Nov(#13)
Burpees. Just do burpees.

5x10
3-5 min breaks between sets.


lpeters82
GameTZ Subscriber 250 Trade Quintuple Gold Good Trader
18-Nov(#14)
Huh wrote:
> Burpees. Just do burpees.
>
> 5x10
> 3-5 min breaks between sets.

I'd start here ^^^ because you don't need to join a gym. Mix in some pull-ups so you hit your back a bit more, cherry pickers for your abs, and running for cardio.
dustin11
Double Gold Good Trader Global Trader - willing to trade internationally
* 18-Nov(#15)
Burpees are great. They were designed back in the 1930s to assess a person's overall fitness. When done in large sets they will tax your entire body and are one of the best low impact cardio movements you can do. Much better than pushups or sit-ups alone since those primarily only work smaller specific muscle groups.
Huh
GameTZ Subscriber 250 Trade Quintuple Gold Good Trader Global Trader - willing to trade internationally
18-Nov(#16)
dustin11 wrote:
> Burpees are great. They were designed back in the 1930s to assess a person's overall
> fitness. When done in large sets they will tax your entire body and are one of the
> best low impact cardio movements you can do. Much better than pushups or sit-ups
> alone since those primarily only work smaller specific muscle groups.

Preach it, Dusty
Scott
GameTZ Gold Subscriber Quadruple Gold Good Trader Global Trader - willing to trade internationally Has Written 1 Review
19-Nov(#18)
dustin11 wrote:
> Burpees are great. They were designed back in the 1930s to assess a person's overall
> fitness. When done in large sets they will tax your entire body and are one of the
> best low impact cardio movements you can do. Much better than pushups or sit-ups
> alone since those primarily only work smaller specific muscle groups.

What does "low impact" mean, in this sense? Like, it doesn't put much strain on your joints and stuff like that?

Kblazer883
Silver Good Trader Has Written 2 Reviews
19-Nov(#19)
EclipseLion wrote:
>
>
>
The stew looks tasty. I think I may try that just for the taste. If flatulence ensues, I will direct my wife to you for chastising.
dustin11
Double Gold Good Trader Global Trader - willing to trade internationally
19-Nov(#20)
Scott wrote:
> dustin11 wrote:
>> Burpees are great. They were designed back in the 1930s to assess a person's overall
>> fitness. When done in large sets they will tax your entire body and are one of
> the
>> best low impact cardio movements you can do. Much better than pushups or sit-ups
>> alone since those primarily only work smaller specific muscle groups.
>
> What does "low impact" mean, in this sense? Like, it doesn't put much strain on your
> joints and stuff like that?
>
>

Yeah, low impact on the joints and low risk of injury since no part of the movement puts you in a compromised position.
Scott
GameTZ Gold Subscriber Quadruple Gold Good Trader Global Trader - willing to trade internationally Has Written 1 Review
19-Nov(#21)
dustin11 wrote:
>
> Yeah, low impact on the joints and low risk of injury since no part of the movement
> puts you in a compromised position.

I never do a ton of burpees because after about 20 or so I start to have a pretty uncomfortable feeling/pain between my shoulder blades. Am I using bad form? Or is that something that will strengthen and go away over time?

dustin11
Double Gold Good Trader Global Trader - willing to trade internationally
19-Nov(#22)
Scott wrote:
> dustin11 wrote:
>>
>> Yeah, low impact on the joints and low risk of injury since no part of the movement
>> puts you in a compromised position.
>
> I never do a ton of burpees because after about 20 or so I start to have a pretty
> uncomfortable feeling/pain between my shoulder blades. Am I using bad form? Or is
> that something that will strengthen and go away over time?
>
>

Probably doing it wrong, possibly with your elbows flared out too far so try to keep your elbows to your side throughout the movement. I have really bad muscle tightness in my shoulders and a lot of pain and limited mobility associated with it, and I can do buprees until I pass out without feeling a single bit of pain. Does it hurt when you do knee pushups?
Huh
GameTZ Subscriber 250 Trade Quintuple Gold Good Trader Global Trader - willing to trade internationally
19-Nov(#23)
Just take your time with the motions.

EclipseLion
GameTZ Subscriber Triple Gold Good Trader Global Trader - willing to trade internationally
* 19-Nov(#24)
Kblazer883 wrote:
> EclipseLion wrote:
>>
>>
>>
> The stew looks tasty. I think I may try that just for the taste. If flatulence ensues,
> I will direct my wife to you for chastising.

Click "Show more" to read a more in depth meal plan

Also was told the recipe is missing carrots 🥕

Sam
Quadruple Gold Good Trader Has Written 5 Reviews
22-Nov(#25)
lift some weights

-the management
theyrhere
GameTZ Subscriber 250 Trade Quintuple Gold Good Trader Has Written 2 Reviews
24-Nov(#26)
Sam wrote:
> lift some weights
>
> -the management


Lift heavy and lift often - ancient proverb

Topic   Workout Advice Needed - 45 minute sessions