How to use my gym time effectively

BaysiderNY
BaysiderNY Posts: 66 Member
in Fitness and Exercise
I need help MFP... I am trying to lose weight. About 25-30 lbs. I am 29, 158 lbs. and 5'4. I know my calorie intake and what's good, what's not good for me. I try to eat 1200 calories.. oh no its not too less for me. I upped my calories and found myself eating a lot of junk, cakes, unhealthy carbs. Looking at my family history I really need to stay away from all of those so I lowered my calories to use my daily allowance more effectively. I also stay away from processed food, and I love whole wheat everything so that really help me with the calories. So that's covered.
I am concerned about my time at the gym. I can workout 5 days a week for about an hour looking at my schedule. How can I use my gym time effectively to LOSE WEIGHT. I can do cardio and weight both at this point. I've been working out for the last few weeks and I can easily run 5k under 45 mins. I am looking to lose weight by next 3-4 months. I can't afford a PT so I am here for your help.. Tell me how I can burn more calories, be strong working out an hour each day for 5 days a week.
My problem areas are stomach, thighs, hips .. pretty much my lower body and I don't mind losing weight from my chest too.

Replies

  • Madholm
    Madholm Posts: 167
    1200 calories should be a minimum for getting your daily nutritional needs. Eat back some exercise calories with healthy snacks; it will help you recover faster and feel better during your workouts. A banana is usually enough additional fuel for a workout.

    There are lots of approaches to the fitness side of things depending on your goals. If you plan to work out 5 days per week I'd suggest high intensity training 3 days per week for big calorie burns. The other 2 days could be used for recovery with some light lifting. You don't want to burn yourself out tring to do 5 days of intense training.
  • BaysiderNY
    BaysiderNY Posts: 66 Member
    Thanks for replying. I was also wondering if weight training would actually make me lose weight?? I know cardio will but will weight training? I don't mind doing both cardio and weight all 5 days. I enjoy it and it pushes me to do more, harder. I am saying 5 but sometimes its not even that. If I find no one to take care of my son then there are times I don't work out at all the whole week. I eat very good, hardly ever hungry but in the last few weeks I've been exercising I haven't seen much difference in my weight and inches. I want to make most out of my time at the gym.
  • sheleen302
    sheleen302 Posts: 266 Member
    I do cardio and weights. Weight training, lifting heavy, (for me) 5 reps, 5 sets, 2-3 days a week. Cardio the days I don't lift. HIIT cardio.
  • amy1612
    amy1612 Posts: 1,356 Member
    Thanks for replying. I was also wondering if weight training would actually make me lose weight?? I know cardio will but will weight training? I don't mind doing both cardio and weight all 5 days. I enjoy it and it pushes me to do more, harder. I am saying 5 but sometimes its not even that. If I find no one to take care of my son then there are times I don't work out at all the whole week. I eat very good, hardly ever hungry but in the last few weeks I've been exercising I haven't seen much difference in my weight and inches. I want to make most out of my time at the gym.

    I've found lifting heavy to be the best way PERSONALLY to change body composition,and I find it more fun than endless running. One warning if lifting is to make sure you eat enough to fuel workouts, you'll burn fat, but you wont build muscle in a calorie deficit, an you need to make sure you eat plenty of protein to fuel the muscle you do have.....dont want to lose that :)
  • ubermensch13
    ubermensch13 Posts: 824 Member
    Thanks for replying. I was also wondering if weight training would actually make me lose weight?? I know cardio will but will weight training? I don't mind doing both cardio and weight all 5 days. I enjoy it and it pushes me to do more, harder. I am saying 5 but sometimes its not even that. If I find no one to take care of my son then there are times I don't work out at all the whole week. I eat very good, hardly ever hungry but in the last few weeks I've been exercising I haven't seen much difference in my weight and inches. I want to make most out of my time at the gym.

    I've found lifting heavy to be the best way PERSONALLY to change body composition,and I find it more fun than endless running. One warning if lifting is to make sure you eat enough to fuel workouts, you'll burn fat, but you wont build muscle in a calorie deficit, an you need to make sure you eat plenty of protein to fuel the muscle you do have.....dont want to lose that :)

    This is actually wrong, you will gain muscle if you are getting enough protein even if you eat in caloric deficit, it just takes much longer.

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