Am I working out hard/long enough?

aaassshhhhh

Hey everyone!

So, I am on the weight loss/fit journey and have so far lost 20 lbs since mid December. I eat Paleo (well, pseudo-paleo.. I don't cut out all dairy), and I work out 6 days a week. I'm concerned that I am not working hard enough at the gym (even though I feel like I am.. I could probably go for longer). I understand that it takes time to see significant results, but I feel like I should be further along. I have coupled training for my first 5k with working out for weight loss.. so I run a 5k everyday (started with a time of 45 mins, and recently ran my lowest time at 36 mins and 30 secs!!) and lift. I generally focus on one muscle group a day and I try to lift heavy because I've read in a million different places that lifting is essential to burning fat.. plus I just want to be a strong, bad *kitten* chick!

The problem is, I never feel like I'm doing long enough workouts. I follow all these fitness blogs/instagrams where these girls are working out for 3 hours a day.. Frankly I don't have that kind of time during the week. However, if that's what I need to do to reach my goals I will try to make it work. My husband keeps telling me that I am doing what I need to do and it's all in my head, but I want to make sure I am maximizing my efforts.

Any thoughts on this?

jzammetti

It almost sems like you are overtraining - our muscles need rest days between weight workouts -and compound full-body lifting is better than isolating a muscle group. Have you read the book, New Rules for Lifting for Women? I recommend it

I have been doing the trainig in that book for 4 weeks and have lost almost an inch on each of my three major areas - stomach, hips and thighs - with 3, 50 minute workouts each week

aaassshhhhh

It almost sems like you are overtraining - our muscles need rest days between weight workouts -and compound full-body lifting is better than isolating a muscle group. Have you read the book, New Rules for Lifting for Women? I recommend it

Overtraining? Wow, I have definitely been feeling like I'm not working hard enough. I haven't read that book but I will definitely check it out. Also, I am so confused about full-body lifting vs muscle isolation. I have seen so many conflicting theories behind both that I just kind of feel like it's a matter of opinion. I've done both, and the isolation seems to be working better for me. Also, part of the reason I do isolation is to give my muscles a rest day.. So on arms day, my legs/abs/whatever are resting.. does that count??

wikitbikit

You will meet your goal of losing weight by eating at a deficit, with or without exercise. The goal of the cardio should be primarily cardiovascular health.

It actually sounds to me like you may be working out too much, but I'm no expert on that.

aaassshhhhh

You will meet your goal of losing weight by eating at a deficit, with or without exercise. The goal of the cardio should be primarily cardiovascular health.

It actually sounds to me like you may be working out too much, but I'm no expert on that.

Well, as far as the running, I'm definitely not going to stop that. I love running and in addition to weight loss/fitness, it's also a major stress reliever. So, does that mean I should be lifting less?

ahh! It's all so confusing.

susiepet

Hi

Yes - if you work out only one group of muscles the others are resting....

It sounds as if you're doing enough to me - maybe what you need to do is mix things up - do you do any cardio other than training for your running? You could try rowing, cycling etc - I'm sure if you did a spin class you'd think you were working!
And, generally, I doubt that exercising to the point of exhaustion is a great idea - but only you know just how much "extra" you could do. If you're breathing hard and sweaty though, that would be a good indication you're on the right track!

BTW - 20lbs is a great result since mid-December so congratulate yourself!

Good luck
Sue

lizziebeth1028

No one should feel they need to work out for 3 hours a day for general all around fitness. Most of us don't even have that kind of free time. One hour (give or take a little) done efficiently is all the time you need to get a great work out in.

AQ3107

You are fine seriously. 5K a day with a day of rest in a week isn't overtraining.
5 k is only 3 miles

wikitbikit

Again, I'm no expert, and I'm mainly replying so that the topic stays live and people who know better than I do will come and chime in, lol That said:

It sounds like you are trying to lose weight, get fit, and build up strength all at the same time. It seems to be working and you don't feel overwhelmed, and that's good. My understanding is that the benefit of weight training comes in the rest more than the action, so it's not something you can really rush... and I get the feeling that by asking if you're doing 'enough,' what you're kind of asking is 'Can I do more to get it done faster?' I think that overall, the answer to that is no.

You didn't mention anything about how much you eat, so I hope that you are adequately fueling yourself for all of your exercise. That's just as important as doing the work!

JustJennie1

3 hours a day is a long time to workout, unless you're training for a fitness or body building competition.

My gym workouts are 75 minutes to 90+ min and consist of 30 min. cardio then an an 45 to 75 min of lifting. I also work one muscle group a day alternating legs and abs every other day along with whatever else I worked (yesterday was chest and abs for example).

If exercising the way you are is working for you then I don't see any reason to stop or change your workouts.

aaassshhhhh

Hi

Yes - if you work out only one group of muscles the others are resting....

It sounds as if you're doing enough to me - maybe what you need to do is mix things up - do you do any cardio other than training for your running? You could try rowing, cycling etc - I'm sure if you did a spin class you'd think you were working!
And, generally, I doubt that exercising to the point of exhaustion is a great idea - but only you know just how much "extra" you could do. If you're breathing hard and sweaty though, that would be a good indication you're on the right track!

BTW - 20lbs is a great result since mid-December so congratulate yourself!

Good luck
Sue

Hey! Thank you for the help! I am definitely out of breath and sweaty when I'm done.. hahah maybe the fact that I feel like I'm not doing enough is all in my head!

aaassshhhhh

No one should feel they need to work out for 3 hours a day for general all around fitness. Most of us don't even have that kind of free time. One hour (give or take a little) done efficiently is all the time you need to get a great work out in.

Thank you! That's basically what I do; about an hour and a half of busting my buns and pushing myself!

aaassshhhhh

Again, I'm no expert, and I'm mainly replying so that the topic stays live and people who know better than I do will come and chime in, lol That said:

It sounds like you are trying to lose weight, get fit, and build up strength all at the same time. It seems to be working and you don't feel overwhelmed, and that's good. My understanding is that the benefit of weight training comes in the rest more than the action, so it's not something you can really rush... and I get the feeling that by asking if you're doing 'enough,' what you're kind of asking is 'Can I do more to get it done faster?' I think that overall, the answer to that is no.

You didn't mention anything about how much you eat, so I hope that you are adequately fueling yourself for all of your exercise. That's just as important as doing the work!

Actually the food is one thing I'm having problems with. Apparently I am not eating enough calories.. but I am never hungry. So I am working on that! And yes, you are probably right that part of it is wondering if I can do more to speed up the process. I didn't think of it that way until you said it. haha Thanks for the help!!

MG_Fit

No one has that kind of time. How long do your lifting routines look?

kdiamond

I work out one hour a day. Quality over quanity.

Reason why you're running 6 days a week? I'd perhaps cut down on that and refocus on a more structured lifting plan. When you lift your muscles need recovery time to rebuild, so by all of the running you're doing you are probably breaking down the muscle you are trying to gain. Does that make sense?

_JamieB_

Hey everyone!

So, I am on the weight loss/fit journey and have so far lost 20 lbs since mid December. I eat Paleo (well, pseudo-paleo.. I don't cut out all dairy), and I work out 6 days a week. I'm concerned that I am not working hard enough at the gym (even though I feel like I am.. I could probably go for longer). I understand that it takes time to see significant results, but I feel like I should be further along. I have coupled training for my first 5k with working out for weight loss.. so I run a 5k everyday (started with a time of 45 mins, and recently ran my lowest time at 36 mins and 30 secs!!) and lift. I generally focus on one muscle group a day and I try to lift heavy because I've read in a million different places that lifting is essential to burning fat.. plus I just want to be a strong, bad *kitten* chick!

The problem is, I never feel like I'm doing long enough workouts. I follow all these fitness blogs/instagrams where these girls are working out for 3 hours a day.. Frankly I don't have that kind of time during the week. However, if that's what I need to do to reach my goals I will try to make it work. My husband keeps telling me that I am doing what I need to do and it's all in my head, but I want to make sure I am maximizing my efforts.

Any thoughts on this?

You definitely don't need to workout for 3 hours a day!! You are the only one that knows if you are pushing yourself hard enough, if not then pick it up and push yourself!!

aaassshhhhh

3 hours a day is a long time to workout, unless you're training for a fitness or body building competition.

My gym workouts are 75 minutes to 90+ min and consist of 30 min. cardio then an an 45 to 75 min of lifting. I also work one muscle group a day alternating legs and abs every other day along with whatever else I worked (yesterday was chest and abs for example).

If exercising the way you are is working for you then I don't see any reason to stop or change your workouts.

Thank you! that makes me feel a lot better. That's generally how long I work out! Actually it's close to my routine!

lilacinfinity

Try some interval training instead of just running straight 5km.
That'll really get your heart rate up, and will improve your 5k time amazingly well : )

Lt_Starbuck

I see my best results with 4 one hour sessions in the gym per week and about 2 additional hours of cardio per week. so .. im at 6 a week and I only do more than that for fun, progress and fitocracy points.

You dont have to kill yourself for hours to get in a good workout. Work harder in that time slot? yeah - but you dont have to go longer. If you're asking yourself if you need to up your intensity or not... then you do.

mandiam

maybe instead of focusing on one muscle group per day, focus on all of them by trying out some crossfit workouts.

aaassshhhhh

No one has that kind of time. How long do your lifting routines look?

I generally do cardio for about 35 mins and then lift for another 40ish.

Cr01502

Sounds like you're trying to do too much at once.

Look into an organized strength training routine.

That coupled with cardio (30 min) 2-3 times a weeks is really all you need for "all around" fitness.

If you're trying to lose weight eat at a deficit.

_DaniD_

How overweight are you? 20 lbs since December sounds fantastic to me..

aaassshhhhh

How overweight are you? 20 lbs since December sounds fantastic to me..

I am 5'4 and currently 187. I started at 207.

aaassshhhhh

Sounds like you're trying to do too much at once.

Look into an organized strength training routine.

That coupled with cardio (30 min) 2-3 times a weeks is really all you need for "all around" fitness.

If you're trying to lose weight eat at a deficit.

I mean, I do do an organized strength training, I think? I have certain days that I do certain things.. I'm not sure If i know what you mean.

mmapags

I work out one hour a day. Quality over quanity.

Reason why you're running 6 days a week? I'd perhaps cut down on that and refocus on a more structured lifting plan. When you lift your muscles need recovery time to rebuild, so by all of the running you're doing you are probably breaking down the muscle you are trying to gain. Does that make sense?

This! If you are interested in improving your running, find a program for that. It will involve distance runs, pace runs and speed runs for example. But to just keep running the same distance 6 days per week has a huge diminishing rate of return and the possibility of repetitive stress injuries.

Less and more varied running and more lifting.

dixiewhiskey

Coming from a girl who trains pretty much everyday - I NEVER spend more than an hour at the gym and my alternative to running is to do HIIT. I find running for long periods of time like that is boring and a waste of time - I prefer short, sweet and effective aka HIIT. Try that instead and cut down the long runs to a couple of times per week. I do some workouts at home with lifting including using my own body weight, dumbbells then I go to the gym to use the heavier weights.

Anyway, I started off the year at 181lbs and I'm now hovering between 167-168lbs, I've also reduced by body fat percentage by 6%. You sound like you are on the right track.. be patient. Don't forget to measure yourself or take photos - that really helped me to see last month that I was actually losing fat/weight.

michelle_00

I very rarely work out longer than an hour.