Looking for Strength Training Advice

KaleidoscopeEyes8
KaleidoscopeEyes8 Posts: 30 Member
edited November 19 in Fitness and Exercise
I'm a 5'7", 145lb, 32-year old woman who lost over 65lbs of fat in the last 18 months. I used to have personal trainers through work and I did strength/circuit training 45 minutes/day, 3-5 days a week with them, and had for over a year. As of the beginning of May we no longer have that, so now I'm on my own and I'm just not motivated to regularly use the weights at the gym. I've had no problem getting cardio (see my schedule below; I could happily do Zumba every day as it's my favorite workout), but I've been relatively lax on the strength training side of things and I'm noticing I'm starting to lose muscle/definition in my arms and abs. I much prefer when someone tells me what to do within a set amount of time (like a 45–60 minute class) and makes me do it, which is why I take classes at the gym and liked having personal trainers.

I've been trying to find advice online, but I'm not looking to lose weight, burn a ton of calories, or bulk up, which is what most articles seem to focus on. Instead I'm looking to maintain my weight and firm up/add muscle/definition. I know strength training burns more fat/calories in the long run, and I don't want to burn through muscle instead of fat by doing so much cardio (which is what I'm afraid is happening).

Here's what my average schedule has been. This is in addition to watching my calorie intake everyday and trying to eat healthily, and random reps on machines while I wait for classes to start and doing counter push ups while I swish mouthwash in the morning. I bike or walk places whenever I can and I'm rarely (if ever) under my calorie goal as I do like to eat.
  • Sunday: 45 minute step class, 15 minute ab work, 60 minutes of yoga.
  • Monday: 45 minute workout over lunch (usually cardio video of some kind: turbo jam, belly dancing, Zumba, whatever), 60 minutes of intense Zumba most weeks
  • Tuesday: 45 minute workout over lunch (usually toning video of some kind), 30 minutes of moderate Zumba
  • Wednesday: 45 minute workout over lunch (usually cardio video of some kind: turbo jam, belly dancing, Zumba, whatever), 55 minutes of intense Zumba when I can make the class (usually 1-2/month), 60 minutes of moderate yoga when I can make the class (usually 1-2/month).
  • Thursday: 45 minute workout over lunch (usually toning video of some kind or yoga), 45-50 minutes of non-stop kickbox cardio
  • Friday: 15-30 minute workout over lunch (usually 10-15 minutes of HIIT or something like it, and 15-20 minutes of abs or other bodyweight type of stuff, 50–60 minutes of moderate Zumba
  • Saturday: 60 minutes of intense Zumba, plus I walk a lot at my weekend serving job

I'm generally a little sore, but nothing major and nothing that keeps me from working out the next day or being able to function in general. I'm considering cutting the lunchtime cardio on days when I can make it to the evening intense Zumba and cutting the Sunday morning Step/Abs (they're within 1 class), but I'm not sure what else to do. I can potentially add a 60 minute lightweight toning class on Saturdays before Zumba, but I don't really enjoy that class. I like moving a little slower with heavier weights, I think. Plus, I'm not convinced that class really does anything. I have a pretty active social life and work a couple of jobs, so I miss enough evening/weekend workouts here and there that I generally don't feel like I need a rest day.

Am I doing too much cardio? Does an hour of yoga suffice as weight training? Will rapid moves with 3-8lb weights in a 30-60 minute class/video 1-3 times a week even do anything? Any suggestions on how to make myself do more strength?

I'm sorry this is so long and I really appreciate any advice so thanks in advance!

Replies

  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    edited June 2017
    KaleidoscopeEyes8 wrote: »
    I'm a 5'7", 145lb, 32-year old woman who lost over 65lbs of fat in the last 18 months. I used to have personal trainers through work and I did strength/circuit training 45 minutes/day, 3-5 days a week with them, and had for over a year. As of the beginning of May we no longer have that, so now I'm on my own and I'm just not motivated to regularly use the weights at the gym. I've had no problem getting cardio (see my schedule below; I could happily do Zumba every day as it's my favorite workout), but I've been relatively lax on the strength training side of things and I'm noticing I'm starting to lose muscle/definition in my arms and abs. I much prefer when someone tells me what to do within a set amount of time (like a 45–60 minute class) and makes me do it, which is why I take classes at the gym and liked having personal trainers.

    I've been trying to find advice online, but I'm not looking to lose weight, burn a ton of calories, or bulk up, which is what most articles seem to focus on. Instead I'm looking to maintain my weight and firm up/add muscle/definition. I know strength training burns more fat/calories in the long run, and I don't want to burn through muscle instead of fat by doing so much cardio (which is what I'm afraid is happening).

    Here's what my average schedule has been. This is in addition to watching my calorie intake everyday and trying to eat healthily, and random reps on machines while I wait for classes to start and doing counter push ups while I swish mouthwash in the morning. I bike or walk places whenever I can and I'm rarely (if ever) under my calorie goal as I do like to eat.
    • Sunday: 45 minute step class, 15 minute ab work, 60 minutes of yoga.
    • Monday: 45 minute workout over lunch (usually cardio video of some kind: turbo jam, belly dancing, Zumba, whatever), 60 minutes of intense Zumba most weeks
    • Tuesday: 45 minute workout over lunch (usually toning video of some kind), 30 minutes of moderate Zumba
    • Wednesday: 45 minute workout over lunch (usually cardio video of some kind: turbo jam, belly dancing, Zumba, whatever), 55 minutes of intense Zumba when I can make the class (usually 1-2/month), 60 minutes of moderate yoga when I can make the class (usually 1-2/month).
    • Thursday: 45 minute workout over lunch (usually toning video of some kind or yoga), 45-50 minutes of non-stop kickbox cardio
    • Friday: 15-30 minute workout over lunch (usually 10-15 minutes of HIIT or something like it, and 15-20 minutes of abs or other bodyweight type of stuff, 50–60 minutes of moderate Zumba
    • Saturday: 60 minutes of intense Zumba, plus I walk a lot at my weekend serving job

    I'm generally a little sore, but nothing major and nothing that keeps me from working out the next day or being able to function in general. I'm considering cutting the lunchtime cardio on days when I can make it to the evening intense Zumba and cutting the Sunday morning Step/Abs (they're within 1 class), but I'm not sure what else to do. I can potentially add a 60 minute lightweight toning class on Saturdays before Zumba, but I don't really enjoy that class. I like moving a little slower with heavier weights, I think. Plus, I'm not convinced that class really does anything.

    Am I doing too much cardio? Does an hour of yoga suffice as weight training? Will rapid moves with 3-8lb weights in a 30-60 minute class/video 1-3 times a week even do anything? Any suggestions on how to make myself do more strength?

    I'm sorry this is so long and I really appreciate any advice so thanks in advance!

    It's possible you are doing too much cardio, unless your goal is to do a lot of cardio. I'd be more concern that there is no rest days so your muscles won't ever fully recover which could lead to over training issues. Yoga does not count as weight training, but slightly counts as resistance training.

    WRT the bold... no. It helps with some endurance.

    If you want to get strong and maybe gain a little muscle while losing fat, than you would want a solid progressive overload resistance training program like: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    finding a lifting partner might help with motivation. I motivate myself by writing down my goals and working to achieve them ( both short term and long term goals and most aren't weight driven).

    Edit: spelling
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    edited May 2017
    Either pick a strength training program or do a video that incorporates weights instead of one of your other workouts. I don't see why you need to do as much cardio as you're doing. One class a day should be fine. Yoga does not take the place of weights.
  • KaleidoscopeEyes8
    KaleidoscopeEyes8 Posts: 30 Member
    DancingMoosie wrote: »
    Either pick a strength training program or do a video that incorporates weights instead of one of your other workouts. I don't see why you need to do as much cardio as you're doing. One class a day should be fine. Yoga does not take the place of weights.

    I don't NEED to do as much cardio; I just really enjoy it!
  • Luna3386
    Luna3386 Posts: 888 Member
    If you like that much cardio, go ahead. Since you want to add in weights again, maybe 3 times a week drop the other hiit and body weight stuff for a workout program. Maybe stronglifts because it has an app to guide you through it.
  • pondee629
    pondee629 Posts: 2,469 Member
    "Looking for Strength Training Advice"

    " I used to have personal trainers through work and I did strength/circuit training 45 minutes/day, 3-5 days a week with them, and had for over a year."

    O.P. I don't understand your problem. If you have been doing strength/circuit training for over a year, you obviously have a program that has worked for you. Do the program(s) you have been doing for over a year with your trainer. The fact that you trainer is no longer there or available does not make those workouts any less effective.

    "I'm just not motivated to regularly use the weights at the gym. " You, like all of us, are going to do what you want to do.

    "I'm noticing I'm starting to lose muscle/definition in my arms and abs" There's you "motivation".

    " I much prefer when someone tells me what to do within a set amount of time (like a 45–60 minute class) and makes me do it" Time to adult up and be that person that tells you what you need to do. Besides, you past trainer HAS told you what to do. It's now up to you to do it, or not. Your choice. BUT "I'm noticing I'm starting to lose muscle/definition in my arms and abs".
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    edited June 2017
    ^^^yes to all of this. You can tell yourself what to do. Make a plan and do it. I only mentioned not needing as much cardio because it will interfere with recovery from lifting.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    What if you had a strength training app on your phone that told you what to do? Would that work for you like having a trainer?

    Download Stronglifts 5X5 and do that. 3 times a week. 45 minutes-ish per session. Plenty of time for your cardio love.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    KaleidoscopeEyes8 wrote: »
    I much prefer when someone tells me what to do within a set amount of time (like a 45–60 minute class) and makes me do it, which is why I take classes at the gym and liked having personal trainers.

    we're polar opposites as i can't stand the 'make you do' ethos. but if you do want to keep going with the strength stuff, the best answer might be to find a beginner programme that is simple and direct enough to have somewhat the same kind of feel as being 'told' what to do and 'having' to just get it done.

    most of the beginner programmes are pretty good that way, actually. and there's no question that knowing what you're there to do and not really needing to decide about anything is a huge help when you're doing strength work on your own, especially when you start out.

    if you literally need someone to pretend that you're in the marines then idk, maybe strength training just isn't for you. there's nothing wrong with that either.
  • beanz744
    beanz744 Posts: 221 Member
    is there weight training group classes at ur gym? most gyms has them, no? since u know the proper form for the exercises already, it should be fairly easy for u to follow the class. if there is none, then ur only other option would be download stronglift 5x5 or follow some utube resistance training video

    usually group classes r not hard core weight training so it fits into ur goal of not wanting gain any muscle. also, u wont gain muscle if u r not eating in caloric surplus and if u r not lifting heavier n heavier.

    lastly, make sure that u r eating .6 to .8g of protein per pound of CW to maintain muscle mass regardless whether u lift or not,
    especially when u r doing a lot of cardio

    CONGRATS on ur success!
  • KaleidoscopeEyes8
    KaleidoscopeEyes8 Posts: 30 Member
    Thank you for the advice, everyone.

    Without someone specifically telling me when and what to do, I go in and feel aimless. I do 12 bicep curls, maybe 12 skull crushers, and then I feel lost and like what I'm doing is pointless (perhaps part of my issue is mental). I also worry that I'm not creative/knowledgeable enough to be able to make the workout vary and be effective (perhaps a large part of my issue is mental); I'm afraid I'm going to waste my time or going to do the same things, in the same order, over and over again, because it's less overwhelming than having to pick variety every workout. Plus, there are certain things my trainers would occasionally have us do that I am just not going to make myself do (like the freaking battle ropes). I guess I lack self-discipline and confidence in myself to be able to know what and how much of anything to do any given day (and how many days I should be doing it).

    I've downloaded a couple strength training apps I will try starting Monday. Hopefully one of them will work out (ha!) to be what I need it to be. I'm also a big planner, so I'm hoping that scheduling specific times on my workout calendar to do specific app routines will help make me be more successful in training myself.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    KaleidoscopeEyes8 wrote: »
    Thank you for the advice, everyone.

    Without someone specifically telling me when and what to do, I go in and feel aimless. I do 12 bicep curls, maybe 12 skull crushers, and then I feel lost and like what I'm doing is pointless (perhaps part of my issue is mental). I also worry that I'm not creative/knowledgeable enough to be able to make the workout vary and be effective (perhaps a large part of my issue is mental); I'm afraid I'm going to waste my time or going to do the same things, in the same order, over and over again, because it's less overwhelming than having to pick variety every workout. Plus, there are certain things my trainers would occasionally have us do that I am just not going to make myself do (like the freaking battle ropes). I guess I lack self-discipline and confidence in myself to be able to know what and how much of anything to do any given day (and how many days I should be doing it).

    I've downloaded a couple strength training apps I will try starting Monday. Hopefully one of them will work out (ha!) to be what I need it to be. I'm also a big planner, so I'm hoping that scheduling specific times on my workout calendar to do specific app routines will help make me be more successful in training myself.

    http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

    I'd start with that. It' goes from very basic to incorporating accessories moves and focuses on the core lifts. I have worked with and have known many people to be successful with this program. It can be done with dumbbells or even barbell. And then they have a ton of follow on programs.
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    KaleidoscopeEyes8 wrote: »
    I'm afraid I'm going to waste my time or going to do the same things, in the same order, over and over again, because it's less overwhelming than having to pick variety every workout.

    totally know the feeling. but the good news is that doing the same few things over and over (though not necessarily in that order) is pretty much what it takes to get your body into 'oop, this ain't going to go away, better start adapting aka getting stronger' mode. mark rippetoe made the great point that just running around and getting your heart beating/whatever is exercise. but doing it consistently enough to generate specific adaptation is what defines training.

    to begin with if you're overwhelmed, just doing a programme is good enough. ime most people figure out for themselves what kinds of additions or adaptations they want to add, but most of hte time they get there by actually doing the vanilla work for long enough to get familiar with themselves and their own needs. so if you're just starting out on self-directed training, i wouldn't sweat it too much about any extras.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Well, basic programs do have you do the same things over and over. Take stronglifts 5x5...it's 5 basic moves, that's it. It just has you increase weight each week, the moves don't change. Yes, you might do deads one day, and rows the other but the 5 main lifts remain the same.
This discussion has been closed.

Categories