New to this forum

 Hi All,

 I’m new to this forum. I’ve been lurking for a while, but finally decided to ask my question. I currently workout 5 days a week; I do cardio everyday and lift every other day. My cardio consist of walking on the treadmill for 45mins to an hour and I lift for about 45 mins. I feel this is a good start, but when I lift I just move from machine to machine, and don’t necessarily work a specific muscle group.  

 

How do you split up your days? And what muscle groups do you work, and on which days.

 

Thanks for you input

Welcome. You could alternate upper body and lower body days or push and pull days. When I lifted 6 days a week, I did a bi/tri day, chest/back/shoulder day and a leg day. Now I do mostly cardio, stretching and core work. Whatever works for you.

Welcome! When I am lifting, I like to use a Split routine. Monday Shoulders & Triceps, Tuesday Back & Abs, Wednesday off, Thursday Chest & Biceps, Friday Legs & Abs.

Stick around and keep us posted on your progress~

welcome... there are a number of different ways to create your routine, but the bottom line should be a goal and a plan.  first identify a goal, and second craft a plan to acheive that goal.  the goal can be as simple as build lean muscle, or as aggressive as running marathons or more.  as far as weight training, i have a 3 cycle rotation and i typically get 4 days of weight training in a week.

day 1) 60 min of chest/tri
day 2) 60 min of shoulders/bicep/upper back/lats
day 3) 60 in of core/legs

Weight lifting is my main focus. I normally do 60-90 minutes a day with some cardio after.
Monday Arms
Tuesday chest
Wednesday shoulders
Thursday back
Friday rest day
Saturday legs
Sunday rest day

I mix running, hiking and weight training--and the weight training comes from P90X and P90X plus.  I also mix in the yoga and Kenpo routines from P90X as well--just to keep the old body confused and the mind interested (I bore easily!).

My routine is simple--I only have an hour a day 5-6 times a week to workout (not counting hikes on the weekend...to me, that is just fun, even though it is a "workout" it doesn't feel like it).  One day I do cardio (running, Kenpo or some other cardio routine via DVD) and the next day is weight training a specific area--upper body, core or lower body.

I'm not nearly as hard core as some of these folks (or maybe I'm in denial??)--I strive to be like them one day!

Kim

 Thanks everyone for tips. 

Welcome and glad you posted!

Totally agree with Mcarthur, good to have a goal and then a plan to meet that goal.  I am working toward a 25K in May followed by my first Marathon in October, so I am focused on building my running distance, endurance, and speed.  I generally run, M-W-Th, with a long run on Sat.  Tues and Fri I cross train, usually the ARC Strength Training program combined with weights and strength exercises focused on Core/Abs and upper body.  Usually, Sundays are a complete rest day for me.

I try to always stretch before my runs, as well as after, with some abs work as part of my post-run stretch/cool down.  It's working for me.  Both my distance and speed are improving each week.  And, I am absolutely lovin it.  

As I am at my goal weight, I am really about maintaining.  With my increased running, I've actually had to increase my caloric intake so I don't lose any more.  This is a "problem" I thought I would NEVER have.

One last point, I do recommend spending both the time and money to get a consult from a trainer.  Most gyms have somebody who will work with you.  You can also check with your Surgeon to see if there is an Exercise Physiologist recommended.  In my case, my trainer has worked with other WLS folks and is both a Tri-athlete and Tri-athlete coach, so he was extremely helpful in not only working on my Marathon Plan, but fully understanding some of the issues related to a post RNY/WLS individual.  He had some great advice related to carbo loading before a long run, as well as hydration and replacements (No/Low sugar GU, fruit) during a long run.

Get all the advice you can.  Try some different things and determine what is going to work for you.

Good luck and continued success on your road to health and wellness!  Mike