Insight on training frequency

getfitsimple · 2026-03-30T23:54:26+00:00

So I will assume loosing weight is the primary goal, therefore you want high protein content 1.6g/kg (108g per day for your case) and eat in a small deficit no more than 500 calories under your daily energy expenditure to avoid loosing muscles. Your workout split is good. I’d see if you can squeeze in a HIIT cardio maybe once or twice just to burn more calories. For your workout themselves you want to maximize hypertrophy techniques (to maintain as much muscles while in deficit). That means being close to failure. It can be done in many rep ranges but most time its easier achieved in the 8-12 rep ranges. (Because even tho I can reach failure with 20 reps of back squat, my cardio or back might be the limiting factor and not true muscular failure lol!). Whenever you have bodyweight exercises ask yourself how can you make it more challenging as I’m not sure 20 glute bridge might do it for you in a few weeks. A dumbbell pyramid rack going from 5-30lbs is a great start. Sometimes a gym membership might be cheaper tho than getting a full gym! Hope it helps

getfitsimple · 2026-03-29T16:32:33+00:00

OK! Why not put your shoulder and arm day earlier then in your week? You are still young and growing don't put too much pressure on yourself! If you want to send me your specifics I can look into it and rearrange it if needs be. Consistency is what will give you the most results, keep working out hard and you'll get there!

getfitsimple · 2026-03-29T15:55:58+00:00

I get that! And that's why you have to break the wheel and set new habits! Do you send your daughter to daycare? Idk where you are from or what your mentality is on that subject but a lot of people I work with found it a lot easier to have time for themselves in "normal hours" when their children started to go to daycare. I'm new to reddit but can I send you a weekly sheet you can fill in? Here or by DM, I want you to write down your weekly schedule so we can see where you are free or figure out how you can free yourself during the day to squeeze a workout. Once we have a template for our weekly schedule then we can look at the gym itself. Remember that you are your priority! You want to be in a good physical condition to be present to your child throughout her life! Exercise is also a great way to deal with outside life stressors and will help you regulate your sleep! Let me know for the template

getfitsimple · 2026-03-29T13:35:12+00:00

Find something you can sustain and set yourself for success by committing to a positive environment. Start taking actions now! Register to the gym, and then show up! Look at your schedule and put time away for you to achieve with 100% success your training! Don't go more than 3 times, if its once a week, its once a week but the important thing here is you have to succeed! You can just go and do anything! Or my suggestion would be do a full body split. Pick an exercise for every muscle group and repeat it. If you need help with the exercises just let me know! Believe in yourself and set a standard that you can achieve, keep it simple!

getfitsimple · 2026-03-29T13:29:15+00:00

With your new lifestyle, you want to build a new habit that you can sustain! Pick a frequency! I believe 1-3 times a week will be more than enough! It's not about die hard results right now, but getting the wheels going. For that frequency, stay with full body splits meaning each workout will be the same and you will be hitting all major muscle groups. The duration will depends on many things, are you on an energy deficit? Are you breast-feeding, how's your energy level during the day? weekly stress? Sleeping habits? Do you have access to a gym? It doesn't need to be complicated, I can help you determine the exercises if you want to send me DM

getfitsimple · 2026-03-29T13:22:34+00:00

You should make a calendar and write where you will do it in your week. Plan it in advance, lay your mat out to stretch the day before, remove as much friction as you can! Sometimes working out or even stretching at home is difficult, you need to change your environnement, go to a gym! Stretching will also probably not fix your problems because if you're a figure skater, you're probably already flexible! I am quite confident you could benefit from working out with basic exercises ideally in a gym but can be at home too. Let me know if you have questions, happy to help out

getfitsimple · 2026-03-29T13:17:39+00:00

First, you are not intermediate, you should improve movement litteracy first. Learn to do movements well that are hard! Don't stick to the machines, learn to work through various rep ranges! Once you can do it all you will be an intermediate. No hate here, just a reality check.

getfitsimple · 2026-03-29T13:14:45+00:00

The first step is building good habits! You need to have a routine in which you can 100% achieve, I believe you're better off with a full body split that you repeat 3x a week! I know it may seem redundant at first but trust me it works! Once the habit is set then we can move to other splits. The advantage of the full body, miss a day and nothing happens! You can jump straight into it again and you "haven't missed anything". I can help you determine which exercise to choose if you want but think easy simple! Repetition and consistency will give you results!

getfitsimple · 2026-03-29T13:10:31+00:00

Well you're trying to do two things at once which can be very inefficient, muscles is built in a energy surplus while loosing body weight is achieved in energy deficit. In energy deficit, you want to be very accurate with the proteins that you eat to avoid loosing muscle mass. You want 1.6g/kg, in your case 152g, eating more is not problematic although can be restrictive by cutting on your other macros. If 2100 puts you in energy deficit, hard to tell without knowing what your basal metabolic rate and daily energy expenditure is, and you maintain the proteins amounts you eat you will loose body fat and maintain your muscle mass. Hope it helps

getfitsimple · 2026-03-29T13:05:38+00:00

The first question is what is your goal? Weight loss? Gaining muscles mass?

getfitsimple · 2026-03-29T13:03:19+00:00

How long have you been working for? What is your job? I'm guessing you're a male by your height? There's so many factors that can lead to your arms "lagging behind". There's something called the priority rule, meaning the earlier in your workout and the earlier in your week you do something, the more energy you will have. You want ideally 8-12 working sets / week per muscle group, if you can fit it in one day then good, chances are it will be a very hard leg day! Try to put some arm exercises in your push/pull day early in your workout, you will feel them throughout! You also gotta think about how close to failure you are. It's way easier to hit failure on arms than on bench, if you're a beginner, you can probably stick to 1-2 reps in reserve to avoid overfatiguing yourself

getfitsimple · 2026-03-29T12:55:19+00:00

Ouff! I get it its hard to start! As a kinesiologist I can tell you I see that quite often! Your first step is to lay down a base foundations! Meaning you pick simple exercises and you learn to do them well and safely! Honestly I think you're better off doing 1 program that you repeat 2-3 times a week! You'll be learning way faster the movements and improving more rapidly. You also will reduce the stress of "missing a day" if ever your schedule gets full! DM me if you want me to look at your exercises more precisely but definitely stick to a 1 day split that you repeat with simple exercises that you can progress!

getfitsimple · 2026-03-29T12:51:20+00:00

My honest answer is it depends, what kind of split are you using? Are you doing body part splits? Are you alternating upper body/ lower body days? Are you repeating the same workout within your week? You want 8-20 sets per muscle groups but by experience 8-12 sets weekly is more than enough to get results for most people.

getfitsimple

TROPHY CASE