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Getting in Shape
brideine08
member
Gym Routine Help
Hi Knotties!
I've been working out 3-5 days a week for 30 minutes, usually on the treadmill or elliptical and just can't seem to lose much weight. I eat fairly healthy [don't go out to eat too much and usually follow a whole foods diet], I think maybe my workout routine just isn't that great. I was wondering if anyone had some gym routines that worked for them. I'm looking to lose around 10lb and our wedding is in a little less than 11 months.
I've been working out 3-5 days a week for 30 minutes, usually on the treadmill or elliptical and just can't seem to lose much weight. I eat fairly healthy [don't go out to eat too much and usually follow a whole foods diet], I think maybe my workout routine just isn't that great. I was wondering if anyone had some gym routines that worked for them. I'm looking to lose around 10lb and our wedding is in a little less than 11 months.
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Re: Gym Routine Help
I find that I have to change up my cardio pretty regularly to see results. This is usually what my gym/workout schedule looks like*
Monday:
Spin class or treadmill for one hour
Tuesday:
Treadmill 30 mins, trainer 30 mins, Barre class
Wednesday:
Elliptical/stair climber 45 minutes
Thursday:
Treadmill 1 hour or Cardio class / trainer 30 mins
Friday:
Treadmill 1 hour
Saturday:
Treadmill 1 hour, Barre class
Sunday:
Spin
*I don't always workout 7 days per week
ETA: I find it's easy to get burned out just doing the same thing. So change it up whenever you can.
30 minutes is a great start, but you probably are going to want to increase the gym time considerably if weight loss permanently is your goal. You're going to spend money on classes or you're going to spend money on a trainer, the trainer is the money well spent because a great trainer is going to target your needs and help you develop a program that you can do without them around for years into the future. Trainers aren't as expensive as you think - they have to make a living too, but most are going to be in that $25-50/session range, and you aren't going to be working with them every single day you're at the gym but you will be following the routines they set for you when you aren't in session. A good trainer will train themselves out of a job. That said - be sure your trainer is a good trainer, ask for recommendations. Find out what sport they're competitive in (bonus points for strength sports). Do not work with a trainer who is less in shape than you are.
Muscle burns more calories than fat, and takes up far less surface mass, so it's time to figure out a way to add muscle. A whole foods diet doesn't matter if your carb to protein ratios are off for your body (or if you're eating something your body is actually sensitive to but you don't know it yet). If you can, get a body composition scan done (they're about $50-60 out of pocket) which will tell you accurately your lean body mass so you can target your caloric intake better, it also lets you know what you can safely lose. BMI charts are BS because everyone's body is different based on many factors - you have to find out where YOUR body is actually at!
Aim for three days of (heavy) lifting per week with cardio and two days of cardio only, and clean up the diet. Work with someone who makes diets for bodybuilders, they'll be able to pinpoint what needs adjustment and are experts at helping people lose a lot of weight over a window of time (usually 12-20 weeks, but depending on the amount someone wants to drop, it's a full year).. Do not pick up a fitness magazine and think the diet recommendations in there are reality because every competitive BB, Bikini, Powerlifter, and Strong(wo)man I know laughs at how absurd the magazines are on pretty much every level. Most of the women I know IN the magazines want to look like their picture in the magazine in the real world - that's saying something!
Don't look at the money spent on this as wasted - look at it as a long term investment into your self.
I'll add that I use to weigh 248lbs (6'0") and am down to 170lbs. I have managed to keep it off for 5 years, and am trying to drop 5-10 before February 20th. I follow a "modified version" of SouthBeach (Google the Phase 1 List if you are interested.) If you are a soda (even diet) try replacing just 1 with water instead. MIRACLE, and it's GREAT for your skin!!!
I've been using the treadmill for 30 minutes a day (5 days). The last few workouts I've added a weight lifting segment right after my treadmill. Nothing fancy, but it takes your cardio effort and burns more calories while your heartrate is still in "exercise mode".
Didn't mean to be long winded.
But I just thought of one more thing. I will use (3 times a week) this app on my phone called "The 7 Minute Workout". It seems to be helping!!!
Keep up the great work, and best wishes!!!
However, to knock off the last couple pounds, I had to investigate my diet. Did paleo at home as a rule-based method of reducing sugar and carbs. Swapped an apple and hard boiled egg for the daily milk and cereal, etc. That worked. A year later, and I now do 30DS ~3 times per week, and still fit into all my old clothes.
Consistency + nutrition are really key.