Thread: Program for weight loss/toning

i read this weight/ cardio program in todays mind and body section of the papers. looking at it, the program is suited for people who want to loose weight rather than stack on muscle so i thought it would be great for me when i decide to get cut as it still has weights encorporated in the routine.

Cardio Program

• 12 min stationary interval bike ride: 30 sec fast, then 30 sec slow
  
• 12 min x-ski: find a level that you will be able to maintain at 60 steps per minute (i assume this is that stepping machine)
  
• 4 x 500m sprints on the rower with a 1:1 recovery
  
  Abs
• 2 minute bridge
• 1 minute plank each side
• 100 crunches

Weights (overall body workout)

1. Bench press: 2 sets 15 reps
2. Push ups: 2-15
3. Side lat raises: 2-15
4. Upright rows: 2-15
5. Prone row: 2-15
6. Mid row: 2-15
7. Bicep curl: 3-15
8. Tricep extension: 3-15
9. Step ups: 2-50
10. Standing lunge: 2-50
11. Standing squats: 2-50
    
12. Abs (same as cardio day)

like i said this is more for slimming down/toning bu the looks of it. thus i may give this routine a go one i finish my current program.

any thoughts about this program??? is the cardio too easy, the reps for the weights are way too high?

i should also point out that the weights and cardo are done on alternating days

What's the point in slimming down to a stick? You won't get massive off weights for the period your dieting for..
And you look A LOT better with the more muscle you have when low BF%

Originally Posted by Domo_87

Cardio Program

• 12 min stationary interval bike ride: 30 sec fast, then 30 sec slow
  
• 12 min x-ski: find a level that you will be able to maintain at 60 steps per minute (i assume this is that stepping machine)
  
• 4 x 500m sprints on the rower with a 1:1 recovery
  
  Abs
• 2 minute bridge
• 1 minute plank each side
  
• 100 crunches

Why????? Surely they're not suggesting that crunches will help you lose stomach fat?

And why an abs program for cardio anyway.

I wouldnt do this program for fat loss anyway.. Why work my ass off with that when i can just lose fat with a kick ass diet and sit home and play xbox all day... (hypothetical)

it looks like quite a 'nice' beginner program for a person with minimal fitness base - hence it being in the paper.
It is balanced in that it has core, cardio and resistance work, but I would imagine the target audience for this program is a female wanting to maintain existing small amounts of muscle and prevent age-related ass-droop, rather than a fit person wanting to shed the last few kgs of fat.

If you're on here and hanging out with the fitness geeks, i think you could probably design yourself a more tailored program to maintain muscle and lose fat. :-)

Originally Posted by jane_doe

age-related ass-droop

LoL if ever 4 words we're screaming out for an acronym, ARAD.

The program is similar in concept too one posted by Fadi a while back. Although Fadi's routine has the advantage of a structured increase in intensity: Lose Fat / Maintain Muscles

interesting, janes spot on about the target audience, cheers for the link tranquilo

Tranq, thats brilliant! ARAD, huh? Might have to start using it (as well as trying to avoid it!)