Fitness gurus, what to do?

KenosFeoh
KenosFeoh Posts: 1,837 Member
in Fitness and Exercise
I will be in Cancun in May. I have 12 weeks and at least one hour per day to devote to working out. I want results. What should I be doing with my hour starting this very day?

Replies

  • KenosFeoh
    KenosFeoh Posts: 1,837 Member
    Oh, and my goal would be to improve my shape so that I look better in a swimming suit and shorts. I definitely need to add muscle. I've been going up and down with my calories but have had very little success with weight loss. I've kind of given up on that for the time being though will continue to log my food, struggling to hold it at about 1500 per day, which turns out to be pretty close to TDEE - 20% (5'6.5", currently 186, age 59, mostly sedentary/desk job). I got between 1559 and 1611 for that value depending on which calculator I used (tried multiple sites).
  • NikoM5
    NikoM5 Posts: 488 Member
    Honestly, if you have limited time and want maximum results, get a trainer
  • LeenaRuns
    LeenaRuns Posts: 1,309 Member
    Lifting--try StrongLifts 5x5.
  • ProTFitness
    ProTFitness Posts: 1,379 Member
    Nutrition first! Then I would reccomend circuit training cardio and weights combined.
  • JenMc14
    JenMc14 Posts: 2,389 Member
    Get your diet in check. Start a strength training program. I'm doing madcow's 5X5 right now, I like it. I've also done the AllPro's routine from the bodybuilding.com forums, and that's a really good one for beginners. You'll nee 3 days a week for ST for either of those. The other two days, do some cardio, try to do at least one HIIT session as your cardio and do a couple of ab workouts a week that involve planks.
  • MicheleWE
    MicheleWE Posts: 179 Member
    I started following a 12 week plan by Jamie Eason found on bodybuilding.com. The workouts fit your time frame and you build muscle which makes you look better.All of the exercises for each day are laid out, so you just follow the plan. I am still working on my diet, improving slowly, but I am seeing results from the weights. There are a lot of great articles on that site as well.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    You should be eating right.

    But since I doubt that's what you want to hear, 3-4 days a week of REALLY heavy lifting centered on compound lifts and 2-3 days of cardio (whatever you like)
  • MelissaOnPurpose
    MelissaOnPurpose Posts: 111 Member
    I'm so excited for your vacation...We are actually celebrating our 10 year wedding anniversary in May and were supposed to go to Kauai but we can't make that happen now. :( Anyways, I sent you a message! :)
  • MostlyWater
    MostlyWater Posts: 4,294 Member
    bring resistence bands. and use them with an online program,maybe in you-tube
  • KenosFeoh
    KenosFeoh Posts: 1,837 Member
    You should be eating right.

    Oh, I know. I'm struggling to do so. I've definitely made progress and will continue to do the best that I can.
  • KenosFeoh
    KenosFeoh Posts: 1,837 Member
    Lifting--try StrongLifts 5x5.

    Know nothing about it but I'm reading that site now.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    You should be eating right.

    Oh, I know. I'm struggling to do so. I've definitely made progress and will continue to do the best that I can.

    Then to a large extent, the rest of this is a moot point. Sounds harsh, but diet is far and away the most important part of all this.
  • CoCoRedRider
    CoCoRedRider Posts: 47 Member
    Lifting--try StrongLifts 5x5.

    Know nothing about it but I'm reading that site now.

    I do this too and love it, but read this summary instead: http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary
  • KenosFeoh
    KenosFeoh Posts: 1,837 Member
    You should be eating right.

    Oh, I know. I'm struggling to do so. I've definitely made progress and will continue to do the best that I can.

    Then to a large extent, the rest of this is a moot point. Sounds harsh, but diet is far and away the most important part of all this.

    Maybe I'm taking this wrong, but it sounds like you're assuming that I'm a train-wreck where diet is concerned.

    P.S: Define "eating right" please.
  • peckish_pomegranate
    peckish_pomegranate Posts: 242 Member
    Everyone on MFP thinks they're a fitness guru.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    You should be eating right.

    Oh, I know. I'm struggling to do so. I've definitely made progress and will continue to do the best that I can.

    Then to a large extent, the rest of this is a moot point. Sounds harsh, but diet is far and away the most important part of all this.

    Maybe I'm taking this wrong, but it sounds like you're assuming that I'm a train-wreck where diet is concerned.

    P.S: Define "eating right" please.

    First and foremost (for weight loss), cals in vs cals out. You HAVE to be burning more than you're consuming.
  • KenosFeoh
    KenosFeoh Posts: 1,837 Member
    You should be eating right.

    Oh, I know. I'm struggling to do so. I've definitely made progress and will continue to do the best that I can.

    Then to a large extent, the rest of this is a moot point. Sounds harsh, but diet is far and away the most important part of all this.

    Maybe I'm taking this wrong, but it sounds like you're assuming that I'm a train-wreck where diet is concerned.

    P.S: Define "eating right" please.

    First and foremost (for weight loss), cals in vs cals out. You HAVE to be burning more than you're consuming.

    But I thought a calorie deficit was contraindicated if you want to build mucle, which I desperately need to do. I know that I can't lose significant weight in 12 weeks; there isn't enough time for that.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    You should be eating right.

    Oh, I know. I'm struggling to do so. I've definitely made progress and will continue to do the best that I can.

    Then to a large extent, the rest of this is a moot point. Sounds harsh, but diet is far and away the most important part of all this.

    Maybe I'm taking this wrong, but it sounds like you're assuming that I'm a train-wreck where diet is concerned.

    P.S: Define "eating right" please.

    First and foremost (for weight loss), cals in vs cals out. You HAVE to be burning more than you're consuming.

    But I thought a calorie deficit was contraindicated if you want to build mucle, which I desperately need to do. I know that I can't lose significant weight in 12 weeks; there isn't enough time for that.

    Building muscle takes even longer.

    Regardless, I assumed you wanted to lose weight for the trip, my fault. If you want to gain, you still need to eat right (calorie surplus), you should be doing 3-4 days of lifting as I said prior and little to no cardio.
  • slacker80
    slacker80 Posts: 235 Member
    Well what do you have available to work with at the moment? do you already have a type of gym membership or access to weight equipment of any kind? If you don't have a membership than are you willing to join a gym. or are you looking into out door and do at home activities?

    it all matters because a lot of people here are going to instruct you to do things that you can't even do because of lack of equipment.

    With a few selected weight sizes in the dumbbell and kettle ball category for a good at home burn I still Preach "The spartacus workout" it might have been illustrated in MENS HEALTH but works fabulous for woman just the same. use your computer to Google the spartacus workout. it's intense if you do as directed for something to do at home.
  • KenosFeoh
    KenosFeoh Posts: 1,837 Member
    Thanks to all. I'm investigating all that has been suggested. I've got Jamie Easton saved already in my favorites but forgot about that one.

    I know I don't have time to lose significant weight or gain significant muscle. I just want to improve as much as I can before (and after) the trip.

    I belong to a gym. Sometimes I attend classes, sometimes I use the ArcTrainer, and sometimes I use the machines with the weights and cables. There are so many options, and I don't know how to best use my time. That's why I asked.
  • bpotts44
    bpotts44 Posts: 1,066 Member
    It is 80-90% about nutrition so that is where the majority of your attention should be focused. The advice of getting a trainer is excellent. You could also do something like P90X.
  • KenosFeoh
    KenosFeoh Posts: 1,837 Member
    Again, thank you all for the suggestions. I decided to go with Jamie Eason's 12-week program. Today is day 1.
  • rybo
    rybo Posts: 5,424 Member
    12 weeks is enough time to see visible changes.

    My suggeestion is to find a strength program that you think you would enjoy and do that 3x a week, then pick some form of cardio you would not find boring and do that 2-3x a week.

    Anything from a beginner bodyweight routine, to a basic "heavy" compound lifts program for strength.
    Running, walking, spinning, dvds, whatever for cardio.

    You will have the best results doing something you enjoy.
  • KenosFeoh
    KenosFeoh Posts: 1,837 Member
    Phase 1 (4 weeks) of the Jamie Eason regimen focuses on muscle building and eating properly. She's not requiring any cardio at all until Phase 2.

    Day 1 workout (chest and triceps) was killer. I love it.

Categories