I have half an hour, help ;)

Koldnomore
Koldnomore Posts: 1,613 Member
in Fitness and Exercise
Hi everyone,

Hopefully I can get some help here. I have a gym at my workplace. It's a TINY gym. There's one smith machine/squat rack (sorry I don't know the exact name) a bunch of dumbbells a couple ez-curl bars, a few benches (just the benches, no way to hold weight bars) an assisted pull-up thing and some other 'leg machine' monstrosity that takes up half the floor. The rest is cardio stuff and the area where they do zumba etc.

I have half an hour 3 days / week - I can't get there any earlier as this is the first bus from my home. I can't stay late as I have family commitments. In order to gain this half an hour I have to give up my morning walk (4km / 45 min) and those calories which I would have earned from it. My fitbit has estimated this at @ 300 calories (I think its closer to 150)

Up to this point I have been trying to do the following routine:

5x5 squats
5x5 deadlifts
5x5 benchpress
5x5 dumbell rows

My question is this.. Is there a better routine that I can do either daily or every second day that would give better results - bearing in mind the lack of equipment in the gym and also should I go 5 days / week instead of just 3 AND also if I was eating 1800 (gross) before all this working out and I have now lost at least 3 days / week walking fast for 30-45 min should I be dropping my intake to compensate or not?

Thanks!

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    thedailyhiit.com/bodyrock.tv
    angrytrainerfitness.com
    bodyblender.com
    lovingfit.com
    nerdfitness.com

    all of these have great at home workouts- that are hiit style- or as many rounds as possible type workouts. easily can be squeezed into 30 minutes.
  • Fullsterkur_woman
    Fullsterkur_woman Posts: 2,712 Member
    Good for you for getting in the strength workouts! I wouldn't do 5 days a week. I'd just do the walking on the other two days and then do something on the weekend like Jo has indicated. Or maybe long walks on your days off (with your kids if those are your family commitments-- getting them in the habit of being active now will pay off later!). I remember taking evening bike rides around the neighborhood with my older aunt and uncle who didn't have kids yet or going for little walks with my grandparents. Make it a family thing!
  • Koldnomore
    Koldnomore Posts: 1,613 Member
    thedailyhiit.com/bodyrock.tv
    angrytrainerfitness.com
    bodyblender.com
    lovingfit.com
    nerdfitness.com

    all of these have great at home workouts- that are hiit style- or as many rounds as possible type workouts. easily can be squeezed into 30 minutes.

    I have checked the sites and found some possibly useful info on nerdfitness, the angry trainer seems to be a paid service that you have to sign up for, bodyblender.com is not loading, lovingfit is not my style at all and thedailyhiit.com/bodyrock.tv is giving me a page not found. I'm guessing some of your links are out dated. Thanks for trying.

    Does anyone have any advice regarding the second part(s) of my question?
  • JoRocka
    JoRocka Posts: 17,525 Member
    thedailyhiit.com is definitely an active site- just google the daily hiit and it should come right up.

    Angrytrainer should still have some videos listed on you tube


    if you can lift 1 x 2 times a week and then do some sort of HIIT style work out with weights you'll be alright.

    I'm not really sure about the second part of your question.. if you are trying to lose weight- you need to eat at a deficit- the deficit doesn't care if it comes from reduced calories or from extra workouts.

    you can stop working out all together if you want- as long as you eat at a deficit - you'll lose- so I'm not really sure what you are trying to get at.
  • Koldnomore
    Koldnomore Posts: 1,613 Member
    you can stop working out all together if you want- as long as you eat at a deficit - you'll lose- so I'm not really sure what you are trying to get at.

    I had my calories worked out to 1800 to lose about 1/2 lb per week. This calculation was taking into account my walking 5 days / week. If I am only walking 2 days a week then my deficit should shrink by about 450 calories / week or about 90 calories every day that I don't walk. Since I am only losing .5/week that's almost my whole deficit. Its possible that the half hour of weights will make up that missing deficit but I am not sure.

    I would really just love to have a good number to NET but unfortunately my activity is all over the place during the week so some days I would only be able to eat about 1200 - which is really hard for me to do but I really miss being able to earn extra calories from walking on those days when I do a lot of it.

    I might just go back to NET 1200 and see where I end up... It's a toss up right now.

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