Opinions/discussion please!

Shari325

In April, I was very limited physically due to my size and lack of conditioning and dealing with arthritis related joint issues (possibly a form of RA). I was diagnosed with several health issues (prediabetes, high cholesterol, high triglycerides, to name a few) and testing continues to determine the joint pain issues.
In early April, I got sick and tired of being sick and tired, and got serious about changing my eating habits. I could not workout due to pain and weakness, so I began attending physical therapy. I have consistently lost 3# a week and I am now able to use the treadmill, elliptical or stationary bike and have begun some strength training. I am still unable to work, so I cannot afford a gym membership at this time. But, I do have some equipment at home - elliptical, treadmill, BowFlex, stability ball, resistance bands, and a few small "girly" dumbbells.
My routine has been 20-30 minutes of cardio 4-5 times a week as warm up, followed by alternating days of upper and lower body strength training. My goal is to lose weight and gain strength.

My question: Is this the best routine to meet my goals, or should I increase/decrease the cardio, add more strength training?
Thank you,
Shari

Chief_Rocka

Post your entire routine if you want to see if anything can be tweaked/improved, but at 75 lbs lost at a 3 pound per week clip, you should be giving other people advice.

Shari325

Post your entire routine if you want to see if anything can be tweaked/improved, but at 75 lbs lost at a 3 pound per week clip, you should be giving other people advice.

Thank you, but most of that weight was lost without exercise. I don't want to continue that, for lots of reasons... I'm enjoying working out (SHOCK!!) but I want to work as efficiently as I can. I have a lot of fat yet to lose, and I have a very weak core. What will burn the most fat and produce the most strength?

Generally, Monday - Friday I do some form of cardio - elliptical, treadmill, or stationary bike - for 20-30 minutes followed by strength work. One of those days I don't do any strength and will go for about 45 minutes. I wear a heart rate monitor and adjust my effort to a level that keeps my heart rate at 65-70% with intervals to 70-80% max.

I alternate strength between upper and lower body 2x each week.
Upper body using the BowFlex I do: (usually 3 sets of about 15 reps - weight to fatigue)
Bench Press
Fly
Shoulder Press
Lat Rows
Triceps Push Down
Bicep Curl
Resisted Crunches on a stability ball
and I'm working on Push Ups (currently I can only do elevated ones) and Planks

Lower Body using the BowFlex I do: (usually 3 sets of about 15 reps - weight to fatigue)
Leg Extension
Hip Adduction
Hip Abduction
Leg Kick Back
Hip Thrusts (no weight as of yet)
Lateral Band walk
Squats (body weight only)
Lunges
Resisted Clams


Any suggestions or advice appreciated.

Shari325

Any suggestions?

heybales

The right amount of deficit will burn the most fat. Too much can include muscle mass, especially if not enough protein to assist retaining.

The lifting will also burn fat during repair/recovery if done as a good heavy for you workout.

I'd leave out intervals prior to lifting so you can lift as heavy as possible on fresh muscles.
Being tired with lifting because muscles are tired, is very different response to tired with lifting because the load was heavy for fresh muscles.

Response to former is to increase glucose stores to endure longer next time, to latter is to increase strength to handle the load better.

I'd leave out intervals the day after so muscles can recover as best as possible. Keep the cardio in the lower Aerobic HR zone for best recovery. There's actually a name for the best zone that's been around before the fad name came in for the fat-burning zone. It is called the Active Recovery zone. Enough to get blood flowing and healing, but not so much to add additional load to muscles trying to repair best.

Now is the time you have the chance of actually getting newbie lifting muscle gains while having excess fat.
That won't be available later, so I'd suggest get the most out of the lifting since it sounds like you'd desire that body recomposition while losing fat.

Sarauk2sf

Sorry, missed this earlier.

You mention that you want to gain strength. How much of a focus is this vs calorie burn (for the strength training)?

Shari325

Sorry, missed this earlier.

You mention that you want to gain strength. How much of a focus is this vs calorie burn (for the strength training)?

Sara, I also apologize for not seeing your response earlier...
I'm not sure how to answer your question. By calorie burn, are you asking if I desire to burn more calories so I can have more calories to eat, or are you asking if I desire to burn more calories to burn more fat?

I think I'm on a good eating program, I have no desire to change that at this time (1600-1800 calories a day and I'm satisfied with this). I have almost 80# still to lose, so fat burning is a significant consideration. However, I am losing at the rate of about 3# per week so I don't think I want to try and increase my calorie deficit any more. My scale indicates the first 75# loss has decreased BF 6% and increased LBM 3%.

So, to answer your question (I think), I am more interested in increasing strength (particularly core strength) than I am interested in increasing fat burn. I think I am burning fat well, but I am still very weak.

Hope this helps.

Sarauk2sf

^^thanks - that explains exactly what I was wanting to know. I will get back to you re your routine shortly.

Shari325

Thank you Sara!
I'll watch for your reply.

Shari

ETA: I have purchased a small set of adjustable dumbbells (5 - 50#) as my reward for losing 75#. Those were not included in my equipment list above.

Shari325

Bump - 48 hours

The more I have been learning, the more I realize, I really have no idea what I am doing and my current program is probably considerably lacking. Your help is greatly appreciated.

PikaKnight

Curious - are you bench presses done laying down? Or is this more of a chest press movement where you sit up?

And are you doing any sort of warm up sets when you first start the strength workout? Or just hitting your working sets (the 3x15)?

Sarauk2sf

Bump - 48 hours

The more I have been learning, the more I realize, I really have no idea what I am doing and my current program is probably considerably lacking. Your help is greatly appreciated.

Thanks. We are hoping to get caught up this weekend.