The reason you are probably not seeing very many results is because you are doing too much cardio in comparison to weight lifting. I weight lift 6 days a week and hardly ever throw in any cardio (which i really should). Try switching it up and bit and doing more weight lifting. What i personally do (and have found that works beautifully) is i set each day for something; for example
Monday: Chest and biceps
Thursday: Back and triceps
Saturday: Biceps and triceps
For me, personally, i love to lift weights and have never loved me body more because i am super toned. Let me know if you want all the different exercises i do for each day! Hope this helped!
I am usually at the gym for 2 hours, but that typically includes some yoga and sitting in the sauna. So, probably about an hour to an hour and half. At the moment i am only doing lifting and at the moment i am doing heavy weight, but i switch it up every two weeks and will do light weight.
So for legs. I do two days a week and one day is light weight and very strict form and more reps whereas the other is heavy weight less reps.
Squats: 4 sets of 15 reps
Leg press: 4 sets of 12 reps (on this you want to go down very slow, trust me you'll feel the burn!)
Calf raises: 3 sets of 15
Leg extension: 15 reps, 12 reps, 10 reps
Seated calves: 4 sets of 10 reps
Hamstring (any machine): 4 sets of 15 (hamstrings are VERY important when you are working out your legs, make sure to always throw them in because you can really injure yourself if your quads are getting strong and your hamstrings are not. You don't want to be imbalanced.)
That would be a light weight day which is fine and really great when you are just getting started. You will feel what is best for your body and you might end up being quite sore!
I was wondering what your workouts were planned like for the other days if you dont mind! :)
moday: chest & biceps: bench press 3 sets of 12, straight bar curls 4 sets of 12, incline bench 3 sets 15, standing dumbbell curls 15, 12, 10, decline bench 16, 14, 12
Tuesday: Legs: up top
Wednesday: shoulders: side raises 3 sets 10, front raises 3 sets 10, any traps machine (or 45 lbs weights at the sides) and do 3 sets of 15 with 15 second holds at the end, dumbbell shoulder press 15,12,10.
Thursday: Back & Triceps: I really don't know the name of any of the back machines, but when i go to the gym today i will re add it for you!
Friday: Legs: Same
Saturday: Biceps & Triceps: Use the ones from the other days!
Just be aware that when you do the same exercise day after day your not giving your muscles any rest and it can slow down the growth of them. Although the rest of this is great advice!!
Shields by the case is a cheap high cal food: khadrawi are the best imo!
A great post from one of the masters on body building on HCRV here:
And a great talk by another master of body building on a HCRV diet:
you need to stop using the smith machine and practice your technique with freeweight and an empty olympic barbell first... machines have their place maybe but the smith machine squat takes all the hard work out of the equation..especially if you want that sexy core and to stimulate the maximum muscle fibers