Certified Personal Trainer Here! Looking For Help?
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Sorry MFP wouldnt let me quote there! My current routine is -
-Gym (i use cross trainer mainly for 20 - 30 mins and then bike or treadmill for 10 min) and then fixed weight machienes for about 15 mins (usually do 2 sets of 15 reps) i do this about 3 times a week
- Running / jogging - i try to run about 3 times a week, at the moment it is for about 30 mins but i am working on improving this!
- walking - i also walk the dog on our usual route (about 2.5 miles) everyday.
I hope this is ok, i have tried to talk to the gym instructors about it but they are rubbish, they dont give me any advice,i even had to ask a fellow gym user how to use the machines when i started as wasn't even given an induction!
You do way too much cardio. Trim it down. And you need to lift more weights; not machines. Try kettlebells or some freeweights and cables. Research it, and apply it. The problem with machines is that its not intense enough; you sit down to do an exercise....
The key is to engage as much muscles as possible, for someone with goals like yours, because the more you engage in an exercise the higher your metabolism goes for a short period even after your workout. Follow a nutritious diet with a caloric deficit, and stick with it on a consistent basis. You will see results.
You told this person she does way too much cardio......what happens if ( like me) you LOVE cardio. I enjoy spending an hour on the treadmill or eliptical and take zumba 3xs a week. I dont want to give that up i like the way it makes feel. I do use the weight machines at the gym and am just starting to get into the free weights and body exercises. Is it a problem though if i want to do as much cardio as i do? I have 30 lbs left to lose.
I'm curious about this as well. I love spending time at the gym on the recumbent bike and treadmill, occasionally elliptical, go to Curves for their circuit machines and doing Zumba classes as often as possible. At the moment, working on gym weight machines and free weights haven't won my heart yet, so cardio keeps me in the exercise game.
OP, I also want to add my thanks for offering your help on this site.
My advice is this: do your cardio; but you shouldnt spend ALL your time doing it. The only benefit cardio has is improving your heart and blood flow. And heres the thing; you only burn calories during the workout; and if you do cardio too long your body will use MUSCLE as an energy source. Whats muscle do? Burns fat ALL DAY LONG.
Weights increase your metabolism not only during the workout, but AFTER it. This is why I recommend it. I did no cardio on my last cut and got down to 6% bodyfat.0 -
OKay,
First I'm gonna give you my stats to see what i can improve. I'm 209, 5foot5, and I'm fairly active. I've been diong MFP for a little over a month and I love it. Just this week, I've added weight training into my 30-45 minutes of cardio (I try to go about 3 days a week). So here's the problem:
My work is primarily seasonal but 9 times out of 10, I'm on my feet alllll day. When work gets busy (I usually walk at about 3.5 for about 10 hours a day) , there are days I'm lucky to eat at all. Do I still need to work out around this time? What kind of food can I eat aound this so that I'm not eating 200 calories in a day?
P.S. I'm also usually carrying 15 loads off/on during the day
Oh, and thank you so much for your help! This is a really nice thing to do
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Thanks!0
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"My advice is this: do your cardio; but you shouldnt spend ALL your time doing it. The only benefit cardio has is improving your heart and blood flow. And heres the thing; you only burn calories during the workout; and if you do cardio too long your body will use MUSCLE as an energy source. Whats muscle do? Burns fat ALL DAY LONG. -"
If you do cardio for too long your body will use muscle as an energy source - WHY WOULD YOU PERPETUATE THIS HARMFUL MYTH, Certified Trainer.
The only thing that causes the body to canibalise muscle is by starving the body, crash diets, bad nutrition and disease. If you are looking to help then perhaps you should explain processes more thoroughly. I personally would love to see your "cardio destroys muscle" scientific studies supporting this claim.0 -
what is the truth about eating your exercise calories? Should you or not. I was always told that the choice is up to you?0
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"My advice is this: do your cardio; but you shouldnt spend ALL your time doing it. The only benefit cardio has is improving your heart and blood flow. And heres the thing; you only burn calories during the workout; and if you do cardio too long your body will use MUSCLE as an energy source. Whats muscle do? Burns fat ALL DAY LONG. -"
If you do cardio for too long your body will use muscle as an energy source - WHY WOULD YOU PERPETUATE THIS HARMFUL MYTH, Certified Trainer.
The only thing that causes the body to canibalise muscle is by starving the body, crash diets, bad nutrition and disease. If you are looking to help then perhaps you should explain processes more thoroughly. I personally would love to see your "cardio destroys muscle" scientific studies supporting this claim.
Your right; cardio doesnt burn muscle directly. But doing cardio for an extended period of time will burn an extreme amount of calories; leaving you in a severe caloric deficit for the day; AKA "starving the body" and preventing the body from rebuilding any muscle tissue at all.
My process was to scare people away from the damn treadmills, ellipticals, bikes, get off their *kitten* and do something challenging in the gym. Thats the only way theyll see results. You can only do so much on a treadmill before your body gets used to it. You can only go so hard on the elliptical before your body gets used to it. Life starts at the end of your comfort zone.0 -
what is the truth about eating your exercise calories? Should you or not. I was always told that the choice is up to you?
Depends if your caloric goal is set to maintenance or to lose weight. If its set to lose weight then eat them back but stay slightly under your goal. I personally dont add any exercise calories in because someone cannot determine how many calories a single individual burns. Everyones amount is different based upon weight, metabolism, muscle to fat ratio; etc.0 -
Hi Justin was wondering if you could give me ideas as to why I am not losing any weight. I am eating around 1100-1300 cal a day, and was fairly active until the past 3 days went white water rafting down the ocoee and messed up my leg pretty bad so walking is quite painful at the moment. any tips or ideas as to what i am doing wrong. I am in my 40's and seem to be pre menopause. I have always been in the 125-130 range but moved to Nashville about a year ago and I have packed on a good 30 pounds. I stay active but the weight just keeps a coming. Any help would be great. Your welcome to look at my food diary.0
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People, say that a pound a week is what you are suppose to loose right? ok, this is what I have been doing, MFP say;s I have 1200 Calories a day to eat. Sometimes I eat them all, sometimes I don't. I've been doing Jillian Michaels 30 day shred for 3 weeks now. I'm loosing anywhere from 2 to 4 pounds a week. I use to drink diet cokes all day long. I've completley cut them out. I've also cut out eating breads and jusnk foods. Has cutting those two major things out caused such a drastic cahnge for me?0
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I really could use help and support. Over the past few years had it a little rough so i turned to food and alcohol. Not an alcoholic but was drinking a beer a night for a long time and not really caring what I ate or what I did. Now I need to change everything around. Everything is going to the best direction possible for my life, i start a new job at the end of the month, I am taking two weeks off just to relax, and I am getting married on halloween. So my life is wonderful now except my weight. I really could use help to lose 100 pounds or so. Any one that want s to be friends and just give me a push in the right direction would be greatly appreciated. You can contact me on here or my email apodnar180@gmail.com. Thanks in advance0
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Quote - Posted by jayadams86:
“My advice is this: do your cardio; but you shouldnt spend ALL your time doing it. The only benefit cardio has is improving your heart and blood flow. And heres the thing; you only burn calories during the workout; and if you do cardio too long your body will use MUSCLE as an energy source. Whats muscle do? Burns fat ALL DAY LONG.
Weights increase your metabolism not only during the workout, but AFTER it. This is why I recommend it. I did no cardio on my last cut and got down to 6% bodyfat.”
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Gigglebunny1: Congratulations on getting down to 6%! :glasses:
Thank you for your reply to our question about doing cardio.
Your response reminded me that our trainers have said said the same, or close to it, about the body turning to using muscle. They’ve also mentioned muscle burning fat all day. Can’t believe I’d forgotten all of that, but did. It made sense when they told us that, and it makes sense when you said it
. The other day while I was on a rec. bike, a trainer, also named Justin, stopped by to see how things were going and wanted to know if I planned on doing any weight machines and free weights. Comfort zone came into the discussion...
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Quote - Posted by jayadams86:
“Your right; cardio doesnt burn muscle directly. But doing cardio for an extended period of time will burn an extreme amount of calories; leaving you in a severe caloric deficit for the day; AKA "starving the body" and preventing the body from rebuilding any muscle tissue at all.
My process was to scare people away from the damn treadmills, ellipticals, bikes, get off their *kitten* and do something challenging in the gym. Thats the only way theyll see results. You can only do so much on a treadmill before your body gets used to it. You can only go so hard on the elliptical before your body gets used to it. Life starts at the end of your comfort zone.”
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Gigglebunny1: ...so I totally agree with both of your posts. THANK YOU for the kick in the tushy to get out of my comfort zone, the reminder that the body needs to be pushed, and that working out involves throwing lots of variety in exercise at it - keeping the body "guessing" what it's going to be required to do next.
I definitely want to make my weight loss goals and fitness goals. A nice side benefit to all of this is learning how the body works, eating for health and results, and being encouraged to grow.
Thanks, again for your time and input!!! *:glasses: ,
, :glasses: 0 -
Mkay so to expand on my question then what is good to look for in a protein powder carb/protein/sugar-wise? Thanks again for your help 0
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Mkay so to expand on my question then what is good to look for in a protein powder carb/protein/sugar-wise? Thanks again for your help
Any protein powder you look for should be low in sugar, carbs, and fats. Depending upon your goals; of course. A good whey or casein powder should have around 120 calories per scoop with 24-25 grams of protein, and low fat and carbs(like 2-5 grams)0 -
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Quote - Posted by jayadams86:
“My advice is this: do your cardio; but you shouldnt spend ALL your time doing it. The only benefit cardio has is improving your heart and blood flow. And heres the thing; you only burn calories during the workout; and if you do cardio too long your body will use MUSCLE as an energy source. Whats muscle do? Burns fat ALL DAY LONG.
Weights increase your metabolism not only during the workout, but AFTER it. This is why I recommend it. I did no cardio on my last cut and got down to 6% bodyfat.”
**********************************************************************************************************
Gigglebunny1: Congratulations on getting down to 6%! :glasses:
Thank you for your reply to our question about doing cardio.
Your response reminded me that our trainers have said said the same, or close to it, about the body turning to using muscle. They’ve also mentioned muscle burning fat all day. Can’t believe I’d forgotten all of that, but did. It made sense when they told us that, and it makes sense when you said it . The other day while I was on a rec. bike, a trainer, also named Justin, stopped by to see how things were going and wanted to know if I planned on doing any weight machines and free weights. Comfort zone came into the discussion...
**********************************************************************************************
Quote - Posted by jayadams86:
“Your right; cardio doesnt burn muscle directly. But doing cardio for an extended period of time will burn an extreme amount of calories; leaving you in a severe caloric deficit for the day; AKA "starving the body" and preventing the body from rebuilding any muscle tissue at all.
My process was to scare people away from the damn treadmills, ellipticals, bikes, get off their *kitten* and do something challenging in the gym. Thats the only way theyll see results. You can only do so much on a treadmill before your body gets used to it. You can only go so hard on the elliptical before your body gets used to it. Life starts at the end of your comfort zone.”
**************************************************************************************************
Gigglebunny1: ...so I totally agree with both of your posts. THANK YOU for the kick in the tushy to get out of my comfort zone, the reminder that the body needs to be pushed, and that working out involves throwing lots of variety in exercise at it - keeping the body "guessing" what it's going to be required to do next.
I definitely want to make my weight loss goals and fitness goals. A nice side benefit to all of this is learning how the body works, eating for health and results, and being encouraged to grow.
Thanks, again for your time and input!!! *:glasses: , , :glasses:
Anytime. Keep the drive alive. Focus on the path and stick to it.0 -
People, say that a pound a week is what you are suppose to loose right? ok, this is what I have been doing, MFP say;s I have 1200 Calories a day to eat. Sometimes I eat them all, sometimes I don't. I've been doing Jillian Michaels 30 day shred for 3 weeks now. I'm loosing anywhere from 2 to 4 pounds a week. I use to drink diet cokes all day long. I've completley cut them out. I've also cut out eating breads and jusnk foods. Has cutting those two major things out caused such a drastic cahnge for me?
Cutting them out has probably helped a bit, but the end goal is a caloric deficit. Sounds like your on a good path. Stick to it. Eat nutritious foods 80 percent of the time nad have your one or two meals, not days, a week to enjoy and live life.0 -
I am bumping this thread for easy access to lots of helpful info. NOT because I want to look at your arms at all hours of the day, I promise.0
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Whats your thoughts on Intermittent Fasting?0
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I have a question for you. I'm 45 and have had Rheumatoid Arthritis since '97. I love to workout and enjoy water fitness, walking and Zumba. I would like to do more toning type workouts. Any suggestions? TY!0
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Thanks for your kind offer. Bump to find you again! 0
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I am bumping this thread for easy access to lots of helpful info. NOT because I want to look at your arms at all hours of the day, I promise.
Why thank you 0 -
I have a question for you. I'm 45 and have had Rheumatoid Arthritis since '97. I love to workout and enjoy water fitness, walking and Zumba. I would like to do more toning type workouts. Any suggestions? TY!
Sounds like your on a good path! Diet is more than half the battle when trying to get toned. You must also do some type of resistance workouts such as weights, nothin major heavy, but enough to feel a burn. This will build up muscle bellies causing them to show more.0 -
Whats your thoughts on Intermittent Fasting?
IF is an effective way to shred body fat. I've actually tried it a few weeks but I am way too active for a diet of that measure. Depends on personal preference. If trying to build up I wouldn't use it though. I do however wait a half hour to an hour after rising to eat my first meal0 -
Hi Justin! I have a question....When I go to the gym I always feel very intimidated by the free weight section. I will usually stick to the weight lifting machines but I don't really feel like I'm getting a very good workout with them. I am almost never feel sore the next day... I think that if I could get enough courage to use the free weights i would get more out f my time but don't know what to do...any suggestions?0
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People, say that a pound a week is what you are suppose to loose right? ok, this is what I have been doing, MFP say;s I have 1200 Calories a day to eat. Sometimes I eat them all, sometimes I don't. I've been doing Jillian Michaels 30 day shred for 3 weeks now. I'm loosing anywhere from 2 to 4 pounds a week. I use to drink diet cokes all day long. I've completley cut them out. I've also cut out eating breads and jusnk foods. Has cutting those two major things out caused such a drastic cahnge for me?
Cutting them out has probably helped a bit, but the end goal is a caloric deficit. Sounds like your on a good path. Stick to it. Eat nutritious foods 80 percent of the time nad have your one or two meals, not days, a week to enjoy and live life.
you have told this lady she is on the right path eating 1200 or less a day and + burning the cals it takes to do a session of 30 day shred (she is actually already in 500 cal deficit from mfp) do you not think she is under eating0 -
Hi Justin thanks. i am a 60 y.o. female with arthritis in shoulders and have had 2 knee replacements. I know I need to get this weight off and I belong to the YMCA with a pool, I used to swim laps but have not in about 5 yrs as my shoulders really bother me. I am at a loss as to what exercise I can do. I also am having difficulty with my ankles and this makes walking painful. I am thinking about getting a bike at home as that may work. I am sliding into depression as I was always very active and now I get tired just walking into work. Any suggestions would be appreciated.
Thanks
Nita0 -
Bump0
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bump*Thanks 4 putting your knowledge and time out there for all:-)0
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Okay so since January I have gone from 46 to 49 kilos,
(I'm 5'1) But i have been exercising more - Doing insanity, training for a half marathon and going to the gym 3 times a week
I went from 1200 calories to 1500 for the first three weeks of insanity but I haven't seen any difference (i weigh more, but still fit into my clothes although they are a teeny bit tigher)
Yesterday I cut my calories back down to 1200. I don't eat back all of my exercise calories and never have
so I'm just wondering what I should do?0 -
Btw I would like to say THANK you for offering to help, it's very kind of you! I personally don't care about your "credentials" (even though they look FABULOUS btw) because anyone who looks as buff as you can definitely give some great advice!
:happy:0 -
There is a wealth of information on this thread! Thank you!!!0
This discussion has been closed.
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