Some good tips for working out schedule

aejonker
aejonker Posts: 12 Member
edited November 2023 in Getting Started
Hello everybody!

I just came back from my exchange year in Panama, where I gained about 10 kg. I didn´t do really do any sports there so here I really want to get back into shape again, or even a better shape than I was in before.
We have an elliptical trainer here at home and I am planning to use that for about 45 minutes about 4-5 times a week. I also cycle about 10 km a day (to school).
Do you think this will be enough or should I do more? And how many calories do you think I should be eating? Should I eat back the calories I lost?
Any other general tips to get me to a good start would be more than welcome aswell.

Amarens

Replies

  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I would add some strength training and limit your cardio to 35 min. You are already cycling, so you don't need another 45min-1hour of elliptical. And yes, eat your exercise calories back. Since you are cycling to and from work, you should set your activity level to at least lightly active (not sure how much you walk around once there.) Then, add in all other exercise to your diary and eat those calories back.
  • alexveksler
    alexveksler Posts: 409 Member
    Cardio is absolutely needed for weight loss. I would make it priority over the weight lifting. If you can (if time permits), workout a single muscle group after your cardio. This way you will not be totally out of shape. Example, while on elliptical, I grab 20LB dumbbell and do bicep pulls(I am pressed for time and want to utilize 60 minute of cardio with something else). Good luck.
  • jhloves2knit
    jhloves2knit Posts: 268 Member
    Cardio is absolutely needed for weight loss. I would make it priority over the weight lifting. If you can (if time permits), workout a single muscle group after your cardio. This way you will not be totally out of shape. Example, while on elliptical, I grab 20LB dumbbell and do bicep pulls(I am pressed for time and want to utilize 60 minute of cardio with something else). Good luck.

    Good idea! I'm going to try this.
  • lenkearney
    lenkearney Posts: 116 Member
    do something FUN!

    play Frisbee?

    Dance?

    Zumba?

    Yoga?

    personally I like weight training..
  • tigersword
    tigersword Posts: 8,059 Member
    Cardio is absolutely needed for weight loss. I would make it priority over the weight lifting. If you can (if time permits), workout a single muscle group after your cardio. This way you will not be totally out of shape. Example, while on elliptical, I grab 20LB dumbbell and do bicep pulls(I am pressed for time and want to utilize 60 minute of cardio with something else). Good luck.

    No, cardio is not needed at all for weight loss. A calorie deficit is needed for weight loss, that is all. Strength training will give the biggest bang for the buck as far as workout efficiency is concerned. Large calorie burn (especially when taking the recovery into account,) plus maintaining lean body mass will have a much more dramatic effect than hours of cardio. Also, compound movements will be much more effective than working isolated muscle groups.
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  • shirleygirl910
    shirleygirl910 Posts: 503 Member
    If you are short on time, cut the cardio, not the weights. Weights keep burning after you stop, cardio is doesn't. Also, when doing cardio, try a High Intensity Interval Training (HIIT). Takes less time and burns so much more.

    OP, riding you bike is great cardio, eat your exercise calories, and try to get in weights.
  • shapefitter
    shapefitter Posts: 900 Member
    At the end of the day, if you don't eat enough, you won't have enough energy to do the above. I find a lot of people, are cutting corners, and as a result they don't just burn fat, but muscle mass as well. This, is not recommended, at any rate. As always, there's no quick fix, in getting fit. Just, make sure you hydrate, and make a visit to your gp for further advice.
  • aejonker
    aejonker Posts: 12 Member
    Alright, so eating back calories and adding strength training. Will any type of strength training do? (for any type of muscle I mean)
    Also the interval does sound like a good idea.
  • d6melanie
    d6melanie Posts: 84 Member
    Check Out "StrongLifts." It's pretty simple, 3 compound muscle lifts per work out, 3x week, and you alternate back an forth between one set of 3 one day, and a different set of three another day. You do 5 sets of 5 reps each, and up the weight each time. There is an iPhone app to help you track.

    Rather than googling it I would recommend finding the Stronglifts Women's Forum on here, much better info. (IMHO)

    Good luck!
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