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Anonymous
>>171716 BAD IDEA. Seriously, you want a log for the opposite of this. The core principle of working out is, as>>171716stated, progressive overload and general adaption syndrome. You need to shock your body with new things or it will adapt and you will see diminished gains.
As far as your routine goes, I see a couple good and bad things. First, your cardio isn't high enough intensity. If you want to lose fat in any considerable fashion, you need to increase the intensity. Try what they call HIIT (High Intensity Interval Training). What you do is hit cardio hard for a period, then slow, and go back and forth. This helps keep your heart rate very high over a longer period than you could maintain if you sprinted without a break. Do it something like 30 seconds sprint, 1 minute jog, etc...
After that, decide what kind of muscle you want to build. Lifting some random weight will do very little if you don't consider your body's strength and your goals. Find a weight that you can only lift one time before you are exhausted and this is your one rep maximum (100%). Conversely, a weight you can only lift 12 times equates to about 70% so you can do the math. 50% and 70% are the magic numbers here. Below 50% of this and you are doing nothing but cardio, there is no worthwhile hypertrophy going on here (muscle tearing). 50%-70% is creating Sarcoplasmic Hypertrophy (lean, toned muscle), and 70%-100% created Myofibrillar Hypertrophy (bulked, large muscle). So, if you want to tone, lift in the 50-70 range, if you want size, lift in the 70-100 range.
Next, overtraining. Everyone seems to overtrain when they start out. You should be hitting each muscle so hard that it's sore for the next couple days when you work out. After it's sore, do not touch that muscle until it recovers. The best way around this is to break your week into days like - Shoulders, Back, Chest, Legs, Arms, etc...
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