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Your Workouts Reviewed: Cardio Knockout

Our experts assess a reader's cardio-heavy routine.

Everyone's got a workout of their own—your "go-to" routine. But is your "go-to" routine good enough? We asked our Men's Fitness Facebook friends if they had a killer routine to share and subject to the scrutiny of our readers. The big catch? Our team of training experts also review it, critique it and tweak it if necessary.

Workout Submission

Sam Haney Men's Fitness Facebook Friend

"Here's my workout. I'm still fat/un-toned. Any tips would be much appreciated. Cheers." ‎Monday: 3-mile run to boxing gym. Hour and half workout there includes: smashing the bag, press-ups, pull-ups, sit-ups 2-mile run home. Tuesday: 4-mile run followed by the gym.. All over body workout. Hour and half of sit-ups, press-ups, pull-ups and weights. Wednesday: Swimming. 50 lengths Thursday: 12-mile bike ride followed by my personal gym. Boxing bag. Pull-up bar, sit-ups press-ups. Friday: Climbing indoor/outdoor.

Expert Assessment #1

Rob Sulaver C.S.C.S. is the owner and founder of BandanaTraining.com Follow Sulaver on Twitter @BandanaTraining

Pros: You wanna get lean and you're doing a shit-ton to get you there. Your commitment is commendable. Your routine is not. Cons: Stop training like a triathlete. Long-duration cardio is the fourth best way to get lean and who the hell wants to come in fourth place? First place is a solid nutrition plan. You're going to have to take a look at your diet—there's no way around it. The next step: heavy weight training. Ditch the pre-workout run and bike, and use that energy to move some serious weight at least three times per week. The third step would be high intensity interval training (H.I.I.T.). In between lifting days, get after some hard intervals (boxing is a badass and effective form of interval training. Keep that.) Comments: If you really love to run/bike/swim for miles and miles, then by all means go for it. Just don't pretend that it's an effective way to get shredded. Good luck, brotha.

Expert Assessment #2

Dan Trink C.S.C.S., CPT is the Director of Personal Training Operations at Peak Performance NYC and the trainer in our 8-Week Fitness Transformassacre Follow Trink on Twitter @TrinkFitness

Pros: Well, you're training five days per week which shows great commitment to your goals. And I love incorporating boxing as a type of interval training as it is fun and effective. Plus, when done correctly, it adds a rotational element to your training, which is a movement pattern most people tend to neglect in the gym. Cons: Unfortunately, there are a lot of things to pick on in this program. First, you are spending way too much energy on what we call LSD—long, slow, distance cardio. Not an effective or efficient use of your time. The resistance training portion of your program seems a bit wishy-washy; a few pull-ups here, a few sit-ups there. You need to create a specific plan that focuses more on the first principle of strength training—progressive overload. Making things more challenging from week to week by adding weight or reps will ensure you are getting stronger. If you give your body the same challenge every time you train, it has no reason to adapt. Bottom line: keep doing things the same way every training session and you'll look the same after every training session. Comments: Ditch the cardio for a while. Find a great strength training program that has progression and stick with it for a few weeks. You'll be amazed at how your body changes. And, though this is 'your workout reviewed,' you may want to take a look at your nutrition as well. Even if you get on a great strength training plan it's tough to out-train a crappy diet.

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