Mon- Abs workout(20mins), TABATA (rowing machine).
Tues- Weights (Bicep, tricep, shoulders, chest, back) for 1hr.
Wed- Abs workout, TABATA (Rowing Machine)
Sat- Abs Workout, Tabata (Squats, jumping jacks)
Is this considered over training?
Im particularly wondering about the workouts from Mon-Wed. Tabata Rowing machine, the next day weights, and next day Tabata Rowing machine.
I personally don’t think it looks like a lot at all. However it really is dependant on you. How do you feel? How is your nutrition and sleep?
try it out and see how you feel. thats the only way you’ll know
Are you kidding? Okay 3 things.
Why do you have three ab days and only 1 day for the rest of the body?
This is only a 4 day per week program, unless you have a massively physically demanding job or are simply in very poor condition, how is this going to be over training when many guys and gals on this board train 5-7 days a week?
Why are you doing this?
Answer these questions and we’ll see where it takes us.
Thanks for your reply Sanshin.
I do Abs workout 3 times a week as i treat my abs like any other muscle and i allow them time to rest in between working them out. I think my Abs workout are fairly spread out during the week as i do them on Mon, Wed, Sat.
I dont give myself only 1 day rest, i give myself 3days rest during the week, thurs, sat, sun.
Yeah this is a 4days a week program, but im not sure if your familiar with TABATA? its an intense training method and its very taxing on the body, it is very brutal. It is only advised to do Tabata 2-3 times a week.
Infact some say that if you can do it 4 times a week then your not doing it right.
Its a very inntense training method created in Japan by a sports scientist and its the fast way to burn fat known to science.
It is backed up by scientific studies, and it is confirmed as a world class training method.
People tend to do long low-intense cardio sessions 4-5 times a week to help with weight loss and to increase endurance, but the thing is, doing Tabata 3 times a week is way more benificial for fat loss and improvements in endurance than long low intensity jogging for 1hour 4-5 times a week.
This is why i dont need to workout 5-6times a week.
I am doing this to reduce body fat and increase my fitness levels.
Yet the original participants in the Tabata study did them 5 days a week.
What’s boggling my mind is you don’t train your legs. 4 minutes of Tabata squats isn’t leg training.
Yeah the participants in the Tabata study were all OLYMPIC speed skaters. Im not an Olympic athlete, my fitness levels is no where near that of an Olympic athlete, lol. I’v only been training since november, so doing Tabata 3 times a week is ideal for someone with my fitness levels.
And regarding working out my legs… Correct me if im wrong, but doesnt using the rowing machine workout the legs?
Just make sure you determine how much you should do by following what YOU’RE capable of, not what others are limited to do. A lot of people think that doing a Tabata once a month is enough. When I did them for fat loss, I did them 4-5 times a week and I wasn’t doing them wrong. Rest and food determines how much you can handle with any routine.
Anywho, I meant like squatting, DLs… you weight train your upper body, but I don’t see a BB squat in the routine at all.
Oh right, cos sometimes on my rest days i feel like my body can do another session of Tabata, but i’v been told and iv read that Tabata should not be done on consecutive days. I have so far adhered to this “rule”.
But If your suggesting that I can do them on consecutive days then i will do so, depending on how my body feels.
Thanks for that advice.
Yeah the lack of workouts i do on my legs is a bit of a concern for me. When it comes to my weights session i do tend to completely focus on my upper body, as i think its an area which needs the biggest improvements.
So, when it comes to working out my legs i just do that by using the rowing machine.
I also do hill sprints sometimes, which does help workout my legs big time, but i admit i dont do them enough, and hill sprints are something i do wish to include more often in my weekly workout schedule.
If your body can handle Tabatas on consecutive days, then I say go for it. Definetely not every day, but start off with 4 Tabatas a week for a little while and if you feel good after a while, add another Tabata session if you like. I can’t stress enough to make sure that you eat enough and rest well. Extreme calorie deficits and 5 hours a sleep a night will only hurt you.
I would advise you to add a leg day doing BB squats, DLs, lunges, etc. Since fat loss is your goal, you’re only doing yourself a disservice by not training them enough.
If you do decide to add a leg day, stick with just 3 tabatas a week to see how your body will handle a new weight session. Then go from there.
[quote]Digital Being wrote:
Thanks for your reply Sanshin.
I do Abs workout 3 times a week as i treat my abs like any other muscle and i allow them time to rest in between working them out. I think my Abs workout are fairly spread out during the week as i do them on Mon, Wed, Sat.
I dont give myself only 1 day rest, i give myself 3days rest during the week, thurs, sat, sun.
Yeah this is a 4days a week program, but im not sure if your familiar with TABATA? its an intense training method and its very taxing on the body, it is very brutal. It is only advised to do Tabata 2-3 times a week.
Infact some say that if you can do it 4 times a week then your not doing it right.
Its a very inntense training method created in Japan by a sports scientist and its the fast way to burn fat known to science.
It is backed up by scientific studies, and it is confirmed as a world class training method.
People tend to do long low-intense cardio sessions 4-5 times a week to help with weight loss and to increase endurance, but the thing is, doing Tabata 3 times a week is way more benificial for fat loss and improvements in endurance than long low intensity jogging for 1hour 4-5 times a week.
This is why i dont need to workout 5-6times a week.
I am doing this to reduce body fat and increase my fitness levels.[/quote]
Okay fair enough, my problem wasn’t the frequency, I actually agree with that, my problem was that having a day were abs is your only resistance training just doesn’t fit. Yes, your doing Tabata, I’ll get there, but honestly if your goal is fat loss you need more days of total body resistance training, one just won’t cut it.
Yes I am familiar with Tabatas, I’ve done them for periods of time 3 days per week they did not get there own day, I used them as a finisher. Yes I did them right. I am not saying you need 5-6 days per week, but you need more balance in your programing. What I see is alot of cardio/ES work (rowing and tabata), and little resistance work. Seek a better balance.
Good goals both, just need a better match on the methods and again a more balanced approach.
Check out “Hierarchy of Fat Loss” by Cosgrove I think, its here in the archives.
Good Luck
[quote]Digital Being wrote:
Infact some say that if you can do it 4 times a week then your not doing it right.
Its a very inntense training method created in Japan by a sports scientist and its the fast way to burn fat known to science.[/quote]
Fat metabolism was not measured in the original study.
I think the fastest known method for fat loss is liposuction.
No, Tabata’s goal was to improve athletic performance, but it doesn’t mean that Tabatas aren’t good for fat loss; I’m positive that anyone who did Tabatas consistently can attest to that.
OP why dont you fix your diet for fat loss? I’m sure you probably eat like this (no offense) so fix your diet and you wont even have to do nearly any cardio to lose fat
6’ and 147lbs??? What the fuck!?!? reduce bodyfat? you’ve gotta be kidding me
#1 Greg, must you always be a fun-sucker? 
#2 OP, that is pretty small. Why don’t you just focus on weight training, and do HIIT once a week if you really want to. You don’t need to be a stick before putting on muscle.