I'm hoping someone can help me maximise the benefit of my workouts.

I'm working out 10 times a week. Once in the morning and once in the afternoon.

Twice a week in the mornings I workout with a trainer - we do upper body work then lower body the next session. In between these my own schedule is to warm u pon the treadmill for ten mins then I start the alternative workout so if I do upperbody one day I'll lower the next. Upper body is squats, lunges, walking lunges, dumbell swings, machine work for the legs like leg press etc, and for upper body some upper back exercises lats, pull down, free weight exercises.

The afternoons I do mostly cardio - 10mins on the treadmill and I change the incline a fair bit, then 10 on the elliptical then another 5 on the rower. Today I started doing 15mins on the rower, finished at 3km.

I'm aiming for losing about 5kg by June, is this achievable in regard to what I'm doing above?

thanks
Zena

how much is 5k = to in pounds?

It's about 11 lbs.

Yes that's right - I'm not sure if its realistic?

what is your diet like? the end of june or the beginning of june? i would shoot for a 1/2- 1 pound a week to be reasonable and if you happened to lose more, thats an added benefit. whats the rush?

lol a major event for me haha...

no my diet is good generally speaking - egg white omelette in the morning, sometimes with mushrooms sometimes with spinach morning is a piece of fruit with some almonds - lunch is usually a chicken salad or smoked salmon sandwich using rye bread with lots of greens, tomato onion. Afternoon snack is similar to morning snack, tho it might be yogurt with some seeds and some honey or a wholegrain crispbread with some cottage cheese, maybe avocado and tomato....ocassionally have some wholemeal pasta with homemade basil pesto or tomato and garlic, sometimes lean grilled lamb.

Dinner is similar to lunch except without bread potato or pasta, and lots of fish - salmon is a real favourite tho I had marlin last week which is just delicious, and always with a salad. My calorie intake throughout the day is no more than 1300cal.

I know it sounds crazy but I'm starting shapeworks only for a month I promise but I'm in the middle of switching houses and househunting, so instead of ruining my hardwork figured I'd better off having a shake - and like I said its only for a month. Gives me the change that I need as well, as I don't have too much time in the next three weeks to spare to prepare good meals.

And yeah until 10th June...I thinking I should up the rowing a little bit? I love the workout it gives me as long as I don't strain myself (this is the reason I joined the forum, which is excellent btw, as I want to make sure my form on the rower is correct).

That's awesome that you're willing to dedicate that much to it right now, but just be sure you're not putting yourself in a position to burn out or overtrain because those are probably the two biggest risks... I stopped doing doubles when I noticed that my intensity was dropping for both workouts because it was just too much to commit to mentally; I'd rather push 110% in 1 workout than half ass two a day.

Rowing is an awesome way to get cardio in and, in my opinion, is probably the best form of cardio for burning fat, although I prefer to do 30 minute treadmill sessions over the row since I'm usually pretty beat up from my weight days to really get as much out of the rowing machine as I potentially could.

From what I'm reading though, it seems like if you keep this up through June, your 5kg goal seems viable... I'm guessing you'll at least get close, but June 10th really isn't tha far away... Your results are also going to depend on your current condition (although if you're even able to do two-a-days, I'm guessing you're in at least 'adequate' shape) and your intensity during those workouts, so just make sure you're actually pushing yourself.

One other word of caution, get your body fat measured and determine your lean body mass from that, then figure out if your goals are realistic, if losing 5kg means you're going to have to shed muscle to be in the healthy range you should adjust your goals... unless you've got to weigh-in for a boxing or wrestling match, losing muscle mass shouldn't be a goal unless you fully understand the implications...

id rather shoot for losing less and hope for losing more so 11 pounds seems like alot to me for 1 month.
i would listen to your body and be careful like clifford says b//c you may go into overtraining. ask someone at the gym-qualified person to show you how to use rower or google rowing and look at pics for proper form.

Ok got it -I'm going out tonight so have to be back on later or tomorrow. I've got 64pounds excess to lose and weigh 194pounds, I'm only 5" lol so there's not match for me around the corner just yet - I'll also ask my trainer about the overtraining tomorrow, or just do it until the end of the month and then get back to once a day sessions after?

How's your diet? Are you eating clean?

Remember, you can't out-train the dinner table.

One of the greatest statements out there...

Had a 65 year old guy at church that I've helped coach some and after he finally wrote down what he was eating each day for a week we saw that his food was one of his biggest issues.

Cut out the soda & the ice cream (4x's a week 4 servings each time) and he's dropped 30+lbs to date... all without really working out.

Last night it was 170gr grilled lamb with 1 cup of chickpea salad - this has tomato, onion, cilantro and some spices and of course the chickpeas. I don't drink soda/ junk at all. I have a small handful of almonds after my workouts.

I'm doing the rower quite well now - doing 3km in 15 mins or just under so I'm quite happy with how far I've come. And as for over training, I'm going to the gym twice a day until the end of the month then scale it back to once a day. If i find that I can' do the intensity in the afternoon the way that I do it in the morning, I'll probably stop earlier anyways.