Help with figuring out how much exercise to do

phoolonkirani

Hello. I was here awhile back and had lost 16 lbs. Life got busy again and I gained 6 lb back. I am now back on track and actually got a gym membership for the first time. I am not so concerned about the 6 lbs back but i have a goal of losing about 10 more lbs. i used to do the treadmill and weights before. I have some how increased the width in my shoulder. I measure weekly. I am wondering if anyone has insight on this. I am 40 ish with some premenopausal symptoms so wonderong if that could be a reason.
Wondering if someone can guide me as to what machines i shouls be doing. Want to target uper body- shoulders and chest if possible. Id like to spend an hour at the gym every day but want to spend the time well. Pls advise. Also i am trying out yoga. Kind of liking it. Not great for weight loss but how many days should i do yoga? Thanks for your help wise friends here!

spiriteagle99

Exercise is primarily for health andfitness, not weight loss. Do the amount of exercise that you enjoy and that fits your schedule. The usual guideline is 150 minutes of moderate intensity exercise each week for health, but you can do more if you want and if it doesn't cause pain or injury. Some people do yoga once or twice a week. Some do it every day. Some walk or run 3 - 5 days a week. Others do it every day.

crwoodry1

the more u exercise you do the you can eat just walking is a good about 3miles per hour

rheddmobile

Am I understanding that your shoulder width is greater so you want to do more shoulder exercises to make it smaller? That doesn’t work that way. In fact, the opposite is true. You can’t spot reduce fat - think of it as trying to drive using just the gallon of gas in the left front side of your gas tank. It won’t work, the gas is taken from wherever. However, you can spot target muscles with exercise to make them grow larger. If you concentrate on shoulder exercises you will have larger shoulders.

Theoldguy1

spiriteagle99 wrote: »

Exercise is primarily for health andfitness, not weight loss. Do the amount of exercise that you enjoy and that fits your schedule. The usual guideline is 150 minutes of moderate intensity exercise each week for health, but you can do more if you want and if it doesn't cause pain or injury. Some people do yoga once or twice a week. Some do it every day. Some walk or run 3 - 5 days a week. Others do it every day.

It's 150 minutes of moderate intensity aerobic exercise a week and at least 2 resistance training sessions that hit all bodyparts.

AnnPT77

Theoldguy1 wrote: »

spiriteagle99 wrote: »

Exercise is primarily for health andfitness, not weight loss. Do the amount of exercise that you enjoy and that fits your schedule. The usual guideline is 150 minutes of moderate intensity exercise each week for health, but you can do more if you want and if it doesn't cause pain or injury. Some people do yoga once or twice a week. Some do it every day. Some walk or run 3 - 5 days a week. Others do it every day.

It's 150 minutes of moderate intensity aerobic exercise a week and at least 2 resistance training sessions that hit all bodyparts.

But IMO someone who hasn't worked out much before, or hasn't in a long time, would do well to work up to that amount gradually, especially if starting reduced calories at the same time. The sweet spot during weight loss is exercise that leaves you feeling energized for the rest of your day, not exhausted.