Exercise advice

jenniferrose
jenniferrose Posts: 10 Member
edited November 8 in Fitness and Exercise
I am hoping to get some advice on the most beneficial exercise. I am still at the point that I am going for most lbs lost rather than toning, etc. I have about 100 lbs to lose, give or take.

I have a strict 40-45 minutes to spend at the gym on my lunch hour. What would benefit me most? Currently I am doing 30 minutes of cardio on an elliptical or arc trainer (I am not big on treadmills) and then I try to do 4-5 weight machines before I leave.

Would I be better off doing less number of minutes on cardio and more weights? Mixing up my cardio (20 minutes elliptical/10 minutes treadmill). No weights at all until I lose more weight?

Thanks for any feedback.

Replies

  • lulabox
    lulabox Posts: 96 Member
    How many times a week do you go? Assuming 3 days:

    Some suggestions:

    3x a week
    Do interval training for 20 minutes: Go at your usual speed, then every few minutes, do a couple of minutes a lot faster or with far more resistance. This type of interval training has been proven to be much more beneficial than "steady state" cardio and in less time too! Just make sure it really tires you out! (e.g. red, sweaty, can't talk - but within reason - don't get injured!).

    1x a week
    Do core body exercises: abs, crunches, back extensions etc.

    1x a week
    Do upper body strength training: use free weights rather than machines.

    1x a week
    Do lower body strength training: leg press/leg curl, or lunges/squats etc.

    Make sure you use weights that are high enough: do 12-15 reps until just before can't do the exercise anymore with correct form because it's too hard.

    You might need to get a trainer at the gym to help you out with devising such a plan. I had no idea what I was doing a few years ago when I started at the gym, but with the right help, it's not too scary to try new exercises. If it's not possible to get a member of staff at your gym to help out, consider paying for 1h personal training just for this.

    The workout would allow you to do very effective cardio 3x a week, then you'd work out core, upper and lower body once a week. It might be a good way to fit it all during your lunchbreak. What do you think?
  • jenniferrose
    jenniferrose Posts: 10 Member
    Thanks for the feedback! I am going 5 days a week whenever possible (which is most weeks). I am doing what you described for the cardio portion, but for 30 minutes. I do the weight loss program and generally bump the level/resistance up higher than what the machine wants to do. And I do go up and down with how fast I go.
  • lulabox
    lulabox Posts: 96 Member
    OK 5 days is really really good. I'd probably do:

    1 day full body weights no cardio except a few minutes to warm up. Should take about 45 min.

    Followed by

    1 day cardio with intervals (work your way up - do longer/more frequent intervals every week). With a warm up and stretching before and after, it should also take 45 min.

    So some weeks you will do 2x cardio and 3x weights, and others 3x cardio and 2x weights.

    How does it sound?
  • jenniferrose
    jenniferrose Posts: 10 Member
    That does sound good. It is hard for me to not do any cardio because the calories lost count is hard to pass up! :)

    Thanks so much for the advice. I will try that.
  • lulabox
    lulabox Posts: 96 Member
    Perhaps psychologically, yes, but strength training is SO so good for you. When your muscles recover when you're sleeping at night, they're burning calories for you. How awesome is that? Also, the more muscles you have, the higher your metabolism. Makes it much easier to lose and keep weight off.

    Doing strength training was a revelation for me a few years ago. It really changed my body permanently (even though I stopped altogether for a few years and have now restarted, the results did not completely fade. I've stayed stronger and leaner, and been able to eat a lot more than before yet never going back to my high weight although I did gain a few pounds since) and also helped with my back problems. I had to be very careful to not damage my back at first, but once I got a strong core, my back problems vanished and haven't come back.

    Best of luck and don't worry too much about the calories but more on how your body is changing.
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