Is running 5 miles and doing squats a good workout?

[Anonymous]

Diet wise this is what I've been eating:

banana
Kashi go lean cereal
eggs with spinach
raw almonds
smoothie:(kale, arugula, chia/flax/buckwheat/quinoa/millet mix, whey protein powder, strawberries, blueberries, almond milk)
clementines
apple
celery
greek yogurt
Lara bar
salmon or chicken with broccoli
avocado

It depends on the day but give or take a few things this is what I've been doing. I feel good but I don't see changes in my body. The part I hate the most is my belly fat. I also dont like my flat butt. I did 60 squats with 10 pound weights (15 in a set) after I ran 5 miles (i rested for a minute between each mile and ran about 10 mins a mile. Now I've showered and ate and everything and am about to do some crunches and ab workouts while i watch tv.

Updates

+1 y

Oh! and I also drink about 4 cups of green tea a day, my first one in the morning with a lemon wedge. And I drink chamomile before I go to bed. And about 5 bottles of water.

[WeaponZero]

If you can do 60 squats the resistance you're using isn't sufficient enough for them to be of any benefit to you at all. You need to be employing progressive loading, which means basically means you need to be increasing the weight steadily as you work out so you get fatigued after the same amount of reps. You want to get it to the point where 8-12 reps is what it takes to completely blitz the muscles temporarily and make you have to take a break.

Furthermore, if you're in a calorie deficit (eating to encourage fat loss), you won't add muscle. Fat and muscle both need a calorie surplus to grow.

Your "workout" (and I wouldn't call it that because at your level you NEED to be doing full body workouts, no strictly lower body stuff) seems like the weird byproduct of someone with ADD who can't decide whether they want to burn fat or build muscle and wants to get it all done in the shortest amount of time possible. Sorry but that's not how this works.

If you're at a healthy weight, then you need to focus on muscle building, NOT fat burning. Do the minimal amount of cardio needed to promote heart health, but otherwise you need to be focusing on strength training above all else. And you need to be eating higher calorie meals.

[AdamThomas]

The diet looks good. The training routine could be improved. You should always lift weights before running, not afterwards. The goal when lifting weights is obviously to build muscle, and to do that you need to lift heavy - you won't be able to lift as heavy if you've already tired yourself out running, so you won't build as much muscle. How hard are those squats? Do you struggle to get those last few reps or are they pretty easy? You should gradually start to add weight every workout they're challenging enough that you can only do 10-12 reps per set as that's the best rep range for building muscle, anything higher and. lighter than that will build less size and. more muscular endurance which isn't your goal at the moment. As for the running, as I often mention long distance running can raise your cortisol levels (stress hormone), and cortisol is catabolic (eats away at your muscle while helping you keep fat on) so it can be counter productive when you're trying to gain muscle and lose fat. For cardio you're much better off doing HIIT, tabata, sprints etc. Short but intense stuff rather than long distance.

[Anonymous]

All you going to do is make your ass smaller with cardio and adding squats.

[bdoran22]

OMG i wish i had your motivation. You will drop the weight. it just takes time. Eat right and work out. you will be in the thong bikini in no time!

[Dubhlann]

Sounds good, the only thing I'd say is you need to work on your upper body more. Need to have a nice balance.

[Anonymous]

Increase the weight you're squatting and lower the amount of squats you do. You shouldn't be doing more than 12 reps per set. I usually only do 8 reps in a set.

[TheOldMan59]

Running is good, your diet is good (except for the eggs). Squats are poor because you're only working one area of the body. Embrace your flat butt. I would like to.