I’ve been working hard at it and have lost 25 pounds in the past 8 weeks. My work out needs a bit of a change. I do the elliptical every day about 40 minutes and then alternate between upper body and lower body workouts. My question mainly is that because I’m trying to lose weight, and I’m heavier on the upperbody than lower body, should I include them at all?? I’ve put down below what I’m doing, I’m doing these fairly easily now but if I do need to do it what else should I do? Btw 10kg is 22 pounds.
At the moment this is my lower body workout:
leg press:15 reps on each one
30kg
40kg
50kg
60kg
glutes: 15 reps on each one
20kg
25kg
30kg
leg extension: 15 reps each one
15kg
20kg
25kg
abductor: 15 reps each one
25kg
30kg
35kg
leg curl: 15 reps
15kg
20kg
25kg
abductor:
30kg: 15reps
35kg: 15reps
40kg: 10reps
Squats:
25 reps - 6 breaths every 25 then repeat this until 150 squats.
I think upper/lower split is ideal for anyone wanting to loose bodyfat or increase muscle.
However I think that the way you are doing it is not maximizing the opportunity that you have. You could rotate it something like this:
upper A
bench
Row
Lower A
Leg Press
Adductor
Abbductor
Upper B
OHP
Pulldowns
Lower B
Squat
glutes
Leg Curl
you could work 3 days per week alternating
Upper a
Lower a
Upper b
then next week
Lower b
Upper a
Lower a
and so forth. It would bring you some variety while performing the exercises you like to do and still doing the cardio that you need to burn the fat off.
As you lose fat you will lose it all over and the last places to lose will be the hardest. This is completely independant of how you train. How you train will affect the muscles underneath the fat and that will be much slower relative to your fat loss. Your lower body contains the largest muscles so you have the best opportunity to build muscle, burn fat and work your heart by doing lower body exercises. Do not be concerned that doing lower body exercises will in any way impede your efforts to reduce body fat.
