What does your workout look like?

Strength training. If you've never done it, be sure and work with a trainer to learn good form and help prevent injury. I also do HIIT (High Intensity Interval Training) for cardio.

I wear a fitness tracker (BodyMedia armband) 24/7 and a HRM (heart rate monitor) when I work out.

Anything will help--walking on a treadmill, elliptical ... I have a standing desk at work.

Fork down and lift heavy things.

Good balance of cardio/strength training. One day on next switch. AND DEF Rest BETWEEN1-2 days. I try adding something new each month. A dance class, martial arts boxing. This month I've begun crossfit love it. I found a great box ( gym) with knowledgeable coaches. Luck!!! Just keep it moving

Above post is what my wife done the last year and results are amazing only thing is she does spin class as well. really impressed with it only supplement she taking is creatine gives a boost for the high intensity exercises she does.

pensierobello wrote: »

Isn't Body Pump lifting, though, Honky?

Yep absolutely which is why I added it in but it's in a group setting with an instructor so I feel more motivated in the class than just sort of hanging out in the weights room lifting. I guess I more meant the lifting that people do with heavy weights at the gym. I am sure I am just doing it wrong but still.

After I lost my weight, I finally fulfilled my dream and did my first triathlon. Trained a year for it, built it up very carefullyand became stronger, lighter and faster gradually. I started walking everywhere and only started running when I lost my first 10 kgs. This transition was very gradual. Eventually I got to the point where I ran about 40 kilometers per week. However, just before the triathlon I increased my mileage by about 50% for a few weeks (so to about 60 kilometers), a foolish move, which led to a weak spot developing in my lower leg. Fortunately, I could succesfully do the triathlon after a week-long break. Quite painless. Unfortunately, I did not learn my lesson and started training enthusiastically again after the day of the triathlon. It didn't take long for the pain to come back and to become worse.

Well, that was 6 months ago. Tried several comebacks, but every time I went to quickly, resulting in the injury returning.

Since about 2 months I do swimming once a week and for six weeks now I started walking (more and more) again, the same way I started when I started training last time. I do this to built strength. Now I have come to the point where I am slowly adding a bit of running.

- Walking: about 5-13 km per day (in total about 40-50 kilometers per week). I walk to university, the market, the city center, to friends and through the forest and the fields. I do have a bike (actually, three) but only use it if I am in a hurry or for training.
- Running 3 x 2 kilometers per week. Increasing distance 10% per week (so next week I'll run 3 x 2.2 kilometers).
- Swimming once a week, increasing distance every time. Will start doing this twice a week soon.
- Cycling once a week, for an hour. About 25 kilometers.
- Fitness once per week, not really serious (yet). Weight lifting, bodyweight exercises and a bit of cardio.

So, it may seem like I do quite a lot already, but this is nothing compared to what I did before. I hope I can go back to that level (and better) this year. To do that I will keep listening to my body (more than to my schedule, skipping/stopping exercise if I feel pain) and keep building my routine very slowly (but steadily).

Monday - r.i.p.p.e.d (24 hour class with resistance, intervals, plyo, endurance etc. hard class)
Tuesday - 30 bike, HITT, 20 treadmill
Wednesday - Ripped again
Thursday - ripped
Fri- rest day or light gym
Sat - ripped
Sun - ripped lol

My week tends to go like this, give and take things depending on what I have scheduled in socially and work-wise:

Monday: 70 mins of walking to and from work and in my lunch hour, then nothing
Tuesday: 70 mins of walking, elliptical, Body Balance
Wednesday: 70 mins of walking, elliptical, yoga
Thursday: 70 mins of walking, some weeks I do elliptical, Pilates some weeks
Friday: 70 mins of walking, nothing
Saturday: Have just started occasionally doing Body Combat, elliptical, easy cycle/sometimes swim
Sunday: Pilates, cycle/swim

I try and incorporate some lifting into that too but I'm not very good at being regular with this at the moment. Working on it!

Weight lifting 3 times a week. Cardio on the other 2 days, which mostly consists of walking for an hour. I hate jogging.

Also, if I happen to be at the gym, my favourite machines are the elliptical and rowing machines. Weird I know. I just enjoy how they feel. But they are for fun, they don't burn many calories. (At least not for me.)

My calorie deficit is a combination of diet and exercise. Weight is coming off fine.