Help with the gym?

LosinitwithGrace · 05-04-2012, 09:46 AM

So my husband and our friend signed me up for the gym last friday
I go Thursday Friday Sat and Sunday..

Monday and WEd are my off day and Tuesday.. is a long day at work.
So i work out with hand weights at home.. and i do have a treadmill.

Anyways.
So I been getting to the gym and doing 15 min on treadmill or bike.. for warm up
and an hour on the ellipical. usually keep my HB 144-150 and i go between level 1 and 5.... IM 39

Which i was told is a good work out. because i have a bad back.

I want to start soon working on my abs. but right now i been focused on cardo.? If figure burn off the fat, and then tone up the muscle?
Does that sound ok for now? my worst areas are lower GUT and under my arms. Rest is pretty good and firms up quick! ( thank god)

Two days last week I ate less than I worked out.

Ate 1400 calories/ Burned 1501

Any other points? or something else i should try? Does that routine sound ok for now? to burn this weight off? I have at least 25-40 pounds to lose, depending on who im listening to. lol
Thanks

scottieMike · 05-04-2012, 10:31 AM

A couple of points.

One, fat hides muscle. To see your abs you have to lose weight.

Two, weight lose cannot be targeted. In spite of what infomercials tell you, it cannot be done. Your body decides where and when fat is removed from different spots. Often your problem areas are the last to go, hence why they are problem areas.

Three, calories burned during exercise is often offset by your body "resting" while not at the gym. In general, losing weight will not happen just by working out.

Four, toning/strengthening muscle is a good thing. Weight training targets specific muscle groups and are good for that.

To really strengthen the muscle you have to consider pushing yourself. Some people like lots of repeats at low weight, some like few at very high weight. Personally, I like circuit training. That is for each muscle group/position: 3 repeats of 10-15 each, doing the lift quickly with a short (1-2min ) break between reps then quickly to the next machine/position. The weight should be enough that the last reps are hard/impossible. That means really different amounts per muscle group. I can leg press 250+. I can barely curl 50. I also like doing all muscle groups. I use the machines -- more isolated/controlled motion. Free weights require better technique which I have been too lazy to learn.

General aerobic exercise (running, bicycling,swimming) often has a side effect of toning/strengthen the major muscle groups eg thighs, calves, abdomen, heart, diaphragm, upper arms. The faster and longer you go, the more this happens. My personal measure for working out is a talk test. If you cannot talk more than a few words without losing your breathe, you are working out at the right pace. I ignore the heart monitors.

A good plan is to always have a goal to complete. Like I am going to do 5 miles on the elliptical at some pace. Then continue until you are done, even if you find it difficult to complete. Otherwise you tend to not complete the workout. Just working out until I feel tried may mean I do nothing.

Good luck.

LosinitwithGrace · 05-04-2012, 12:33 PM

THanks MIke!
Then it sounds like im doing ok.. My plan is shed more fat.. then work on the muscle.
I am dieting.. following the lC good and the weight is moving.
I am thinking of doing the circuit training. just have not done it yet..
I can do 5 miles on elliptical in an hour on level 2.. so should i work on doing 5 miles in a shorter time? or with a higher level?

I appreciate any help!

05-04-2012, 09:46 AM	#1
LosinitwithGrace Senior LCF Member Join Date: Mar 2012 Location: S.C. Posts: 252 Gallery: LosinitwithGrace Stats: 218.7/197.5/159 WOE: Low Carb Living. Start Date: 4-1-2012	Help with the gym? So my husband and our friend signed me up for the gym last friday I go Thursday Friday Sat and Sunday.. Monday and WEd are my off day and Tuesday.. is a long day at work. So i work out with hand weights at home.. and i do have a treadmill. Anyways. So I been getting to the gym and doing 15 min on treadmill or bike.. for warm up and an hour on the ellipical. usually keep my HB 144-150 and i go between level 1 and 5.... IM 39 Which i was told is a good work out. because i have a bad back. I want to start soon working on my abs. but right now i been focused on cardo.? If figure burn off the fat, and then tone up the muscle? Does that sound ok for now? my worst areas are lower GUT and under my arms. Rest is pretty good and firms up quick! ( thank god) Two days last week I ate less than I worked out. Ate 1400 calories/ Burned 1501 Any other points? or something else i should try? Does that routine sound ok for now? to burn this weight off? I have at least 25-40 pounds to lose, depending on who im listening to. lol Thanks __________________ Grace- With God All Things Are Possible (STARTING OVER 11-3-2012) 1st Goal -15 by 12/21 (Started Nov3rd12)

05-04-2012, 10:31 AM	#2
scottieMike Senior LCF Member Join Date: Sep 2011 Location: Seattle, WA Posts: 196 Gallery: scottieMike Stats: 265/228/175 WOE: Atkins Start Date: April 2011	A couple of points. One, fat hides muscle. To see your abs you have to lose weight. Two, weight lose cannot be targeted. In spite of what infomercials tell you, it cannot be done. Your body decides where and when fat is removed from different spots. Often your problem areas are the last to go, hence why they are problem areas. Three, calories burned during exercise is often offset by your body "resting" while not at the gym. In general, losing weight will not happen just by working out. Four, toning/strengthening muscle is a good thing. Weight training targets specific muscle groups and are good for that. To really strengthen the muscle you have to consider pushing yourself. Some people like lots of repeats at low weight, some like few at very high weight. Personally, I like circuit training. That is for each muscle group/position: 3 repeats of 10-15 each, doing the lift quickly with a short (1-2min ) break between reps then quickly to the next machine/position. The weight should be enough that the last reps are hard/impossible. That means really different amounts per muscle group. I can leg press 250+. I can barely curl 50. I also like doing all muscle groups. I use the machines -- more isolated/controlled motion. Free weights require better technique which I have been too lazy to learn. General aerobic exercise (running, bicycling,swimming) often has a side effect of toning/strengthen the major muscle groups eg thighs, calves, abdomen, heart, diaphragm, upper arms. The faster and longer you go, the more this happens. My personal measure for working out is a talk test. If you cannot talk more than a few words without losing your breathe, you are working out at the right pace. I ignore the heart monitors. A good plan is to always have a goal to complete. Like I am going to do 5 miles on the elliptical at some pace. Then continue until you are done, even if you find it difficult to complete. Otherwise you tend to not complete the workout. Just working out until I feel tried may mean I do nothing. Good luck. Last edited by scottieMike; 05-04-2012 at 10:36 AM..

Thread Tools
Show Printable Version
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

05-04-2012, 12:33 PM	#3
LosinitwithGrace Senior LCF Member Join Date: Mar 2012 Location: S.C. Posts: 252 Gallery: LosinitwithGrace Stats: 218.7/197.5/159 WOE: Low Carb Living. Start Date: 4-1-2012	THanks MIke! Then it sounds like im doing ok.. My plan is shed more fat.. then work on the muscle. I am dieting.. following the lC good and the weight is moving. I am thinking of doing the circuit training. just have not done it yet.. I can do 5 miles on elliptical in an hour on level 2.. so should i work on doing 5 miles in a shorter time? or with a higher level? I appreciate any help!