Workouts for fat loss and toning

[rainbowmoon]

I don't really care what I weigh. My entire life I've been "heavier" than I should be, I've had the doctor telling me that I was overweight even when i was 17% body fat. (That was years ago, when I was like 17). Now I am 20 and I weigh 177, at 5'3 with body fat around 34%. I am ready to CHANGE! SOO ready.
The thing is, my workouts seem to be substandard. I go to the gym 4-6X a week but I don't see the results I want from my weight routine. I am doing an hour of cardio, usually 45 minutes on the eliptical and 15 minutes on the stairmaster with one or two days of cycling class thrown in. I can't run because of my weight, its too much for my knees and ankles.
For weights I do 3 different "days" of workouts- arms, back/chest, and finally, leg day. But the weight room at the campus gym is CROWDED and I don't have a ton of time. Should I be doing free weights or machines? Should I do this current routine of three days or is there a way to design a 3-5 day circuit that works some or all body "parts/areas"? ERG> Does anyone know how to do this? I'd like to incorporate some yoga/pilates days in, as well. Does anyone know to design a workout routine that is less than 1.5 hours per day (I have 40 minutes of walking to and from the gym, so I can't go much over 1.5 hours)
HELP IF YOU CAN! :D I want to get really fit so I can feel good for the summer and for the next school year and finally be the healthy person I want to be.

[purrpelle]

circuit training:

1 minute jump rope

15 bicep curls (try to do on one leg)

1 minute mountain climbers

15 pushups (on knees if needed)

1 minute jumping jacks

15 lunges on each leg, add in an overhead shoulder press as you lunge down.

1 minute running in place

15 tricep dips on bench

15 bent over rows (one leg if you can- or just have the back leg on the toe)

1 minute any cardio

15 ab exercises (pilates roll-ups, 100's, crunches, snow angels, whatever)

15 close leg squats with a lateral or front shoulder raise

1 minute cardio

15 additional ab exercises

1 minute cardio

repeat 2 or 3 times, 4X per week. PM me if you have questions. you also can cut down the cardio to 30 seconds if you are going to do the ellptical or treadmill that day. this whole thing should take 30-40 minutes, and then you can take a yoga class after and feel awesome. also, you can cut out the ab work and add in another set of back and chest exercises and then take a pilates class.

Michelle

[barrylove]

circuit training:

1 minute jump rope

15 bicep curls (try to do on one leg)

1 minute mountain climbers

15 pushups (on knees if needed)

1 minute jumping jacks

15 lunges on each leg, add in an overhead shoulder press as you lunge down.

1 minute running in place

15 tricep dips on bench

15 bent over rows (one leg if you can- or just have the back leg on the toe)

1 minute any cardio

15 ab exercises (pilates roll-ups, 100's, crunches, snow angels, whatever)

15 close leg squats with a lateral or front shoulder raise

1 minute cardio

15 additional ab exercises

1 minute cardio

repeat 2 or 3 times, 4X per week. PM me if you have questions. you also can cut down the cardio to 30 seconds if you are going to do the ellptical or treadmill that day. this whole thing should take 30-40 minutes, and then you can take a yoga class after and feel awesome. also, you can cut out the ab work and add in another set of back and chest exercises and then take a pilates class.

Michelle

NICE WORKOUT!

[purrpelle]

NICE WORKOUT!

I know it. so will you hire me if i move to PA?:deal:

[barrylove]

I know it. so will you hire me if i move to PA?:deal:

sure..I will need someone to empty the trash, clean the toilets, fill the q-tips, scrub the shower :pibo:

Seriously....Since I just retained an agent and time is of the essence, it will be hard for me to 6 miles out of my way to Vegan Treats. So maybe you can drive their for me and get me some goodies on a daily basis! :pibo: :pibo:

I am TOOOOOOOOOOOOO funny!

If you move to the area I would love for you to bring your resume. You seem very knowledgeable. With things moving the way they are for me and my business I am hoping that will we have a need for more staff and instructors in the next 6-9 months.

SO..am I funny or what?

[rainbowmoon]

Wonderful! I can actually do this at home a couple of times so that I don't have to go to the gym 6X a week. This way I only need to go 4X and I'll still do this workout two other days.

PROBLEM: I don't know what a couple of things are! Mountain Climbers, I have no idea, and bent over rows...Are those were you are bent over, usually done on a bench, like extending the weight down bending at the elbow? ?

[purrpelle]

Wonderful! I can actually do this at home a couple of times so that I don't have to go to the gym 6X a week. This way I only need to go 4X and I'll still do this workout two other days.

PROBLEM: I don't know what a couple of things are! Mountain Climbers, I have no idea, and bent over rows...Are those were you are bent over, usually done on a bench, like extending the weight down bending at the elbow? ?

I PM'd you, RM :bow:

[barrylove]

sure..I will need someone to empty the trash, clean the toilets, fill the q-tips, scrub the shower :pibo:

Seriously....Since I just retained an agent and time is of the essence, it will be hard for me to 6 miles out of my way to Vegan Treats. So maybe you can drive their for me and get me some goodies on a daily basis! :pibo: :pibo:

I am TOOOOOOOOOOOOO funny!

If you move to the area I would love for you to bring your resume. You seem very knowledgeable. With things moving the way they are for me and my business I am hoping that will we have a need for more staff and instructors in the next 6-9 months.

SO..am I funny or what?

Hey Purpelle! Did you see this reply??

Gosh Iam the funny one!

[purrpelle]

Hey Purpelle! Did you see this reply??

Gosh Iam the funny one!

Ha?:stinkeye:

I don't do trash. but I will happy drive anywhere for vegan junk food!

but i do see a need for yoga on your group exercise schedule, and i teach both power and restorative yoga.:bow: :hamster:

[zoebird]

interval training is the best form of cardio training for quick fat loss. any sort of cardio--biking, run/walking, swimming, etc--can be used for interval training.

weight training is best for fat loss and muscle gain (toning) as well, but if you don't like to do that, i recommend vinyasa yoga. choosing a style like astanga or power yoga will focus on strength and help build muscle.

[purrpelle]

interval training is the best form of cardio training for quick fat loss. any sort of cardio--biking, run/walking, swimming, etc--can be used for interval training.

weight training is best for fat loss and muscle gain (toning) as well, but if you don't like to do that, i recommend vinyasa yoga. choosing a style like astanga or power yoga will focus on strength and help build muscle.

The workout posted above IS a interval workout, but I 100% agree that including yoga- either a gentle stretch class after a workout or power class in place of the above training will give you great benefits.

[DJ Nitro]

I am a similar size as you. I have had a lot of experience with cardio AND weights in my quest for a healthier me.

My suggestion: focus as much as you can on weight lifting. Lift heavy, minimal reps. Do free weights. I find the machines to be bunk. The more muscle you build, the more calories you burn. Cardio (especially for the hearty, easily muscled short girls--of which I am one) is very limited in terms of what it can do for you with weight loss. I have literally gone from 5 minutes on the elleptical (when I started) to 1 hour on level 10 (after training) and DID NOT LOSE A POUND. Or any inches. It was amazing. My body just got better at doing the excercise, but I grew no smaller.

But when I started lifting heavy...the clothes started falling off. Give it a try. see if you get results....

[karenlovessnow]

So anyone, how long/often does one need to 'lift heavy' to see results? I am a post-menopausal woman, I have been exercising faithfully for the past two years, 30-45 min cardio, 15-20 min. pilates 4-5 days a week. Initially I lost 14 pounds and kept it off until about 4 months ago. I have now gained back 7 and it's very frustrating, I can't seem to take it off! And my daughter is getting married in June so times a wasting. So maybe it's time for a change, hence the question regarding lifting heavy. And just for the record, I'm going to hate whatever anyone suggests!

[purrpelle]

So anyone, how long/often does one need to 'lift heavy' to see results? I am a post-menopausal woman, I have been exercising faithfully for the past two years, 30-45 min cardio, 15-20 min. pilates 4-5 days a week. Initially I lost 14 pounds and kept it off until about 4 months ago. I have now gained back 7 and it's very frustrating, I can't seem to take it off! And my daughter is getting married in June so times a wasting. So maybe it's time for a change, hence the question regarding lifting heavy. And just for the record, I'm going to hate whatever anyone suggests!

lift to fatigue.

the last repetition in a set of 12 should feel so heavy you can barely lift it. If you can lift the weight 20 times it's too light.

[barrylove]

I am a similar size as you. I have had a lot of experience with cardio AND weights in my quest for a healthier me.

My suggestion: focus as much as you can on weight lifting.
Lift heavy, minimal reps. Do free weights. I find the machines to be bunk. The more muscle you build, the more calories you burn. Cardio (especially for the hearty, easily muscled short girls--of which I am one) is very limited in terms of what it can do for you with weight loss. I have literally gone from 5 minutes on the elleptical (when I started) to 1 hour on level 10 (after training) and DID NOT LOSE A POUND. Or any inches. It was amazing. My body just got better at doing the excercise, but I grew no smaller.

But when I started lifting heavy...the clothes started falling off. Give it a try. see if you get results....

The only caution I throw out is be careful of how much weight you are lifting vs. your age. 75% of women 35 years of age and older have some form of osteoporosis. Lifting too heavy may not be fully supported by the joints and surrounding areas.
Personally, my women clients never lift heavy. The all do high repetition exercises that challenge their cardiovasular system as well as their muscles and it work very well. They never have aches and pains as they did when they were forced to lift heavy with a previous personal trainer. Three of my current women clients have come to me after training very heavy for years with a trainer they thought was doing the right thing. After only 3 weeks with me they have NO PAIN as they did before, they feel great the rest of the day, as they did not before and they also have seen great results already.
An example of one of my MANY circuits is the following:

- alternating DB chest presses on stability ball - 30 seconds alternating R & L
- Pulse Squats w/db's on shoulders - 30 seconds
- Alternating forward lunges with db (reach dumbells to the ground as you lunge forward and lower your body) - 12 each leg
- Jog up onto step bench with two risers 1- 2 minutes
- Wide squat w/medicine ball presses forward - 30 seconds medium to fast paced
- Alternating DB shoulder presses on stability ball - 30 seconds
- DB skull crushers on stabiity ball - 30 reps
- bent over rear delt flyes w/band - 30 seconds
- Alternating R to L Squat lunges with medicine ball press - 30 seconds (press med ball towards ground everytime you squat)

Rest 1 minute and repeat 2-3 more times

This circuit has little or no rest between exercises.

Well, as alwyas this is my itty bitty opinion. Hopefully it makes sense :0

[DJ Nitro]

The only caution I throw out is be careful of how much weight you are lifting vs. your age. 75% of women 35 years of age and older have some form of osteoporosis. Lifting too heavy may not be fully supported by the joints and surrounding areas.
Personally, my women clients never lift heavy. The all do high repetition exercises that challenge their cardiovasular system as well as their muscles and it work very well. They never have aches and pains as they did when they were forced to lift heavy with a previous personal trainer. Three of my current women clients have come to me after training very heavy for years with a trainer they thought was doing the right thing. After only 3 weeks withme they have NO PAIN as they did before, they feel great the rest of the day, as they did not before and they also have seen great results already.
An example of one of my MANY circuits is the following:

Indeed. Folks need to watch out not to strain joints for sure. Aches and pains can lead to repetitive strain injuries. No fun! Interestingly, researchers have found that lifting weight significantly decreases your risk for Osteoporosis in the first place.

I do want to point out, though, that working your muscles (i.e. cardio) is not the same thing as building muscles. Lifting light weight is essentially cardio. So, if you are ALREADY doing cardio (like on a bike) you may want to switch up your routine with heavy lifting. Building muscle will increase the # of calories you burn, which can be very helpful in weight loss.

I’m 29, so I don’t have to worry about osteoporosis yet—I have found heavy lifting to be a god send for weight loss. I lift 2-3 times per week (I rest at least 2 days in between sessions). I do 8-10 reps. If I can do 10 without major strain—it’s time to move up. I walk and bike on the off days.

I was going to post article links, but the system won't let me yet. I will post later.....

[rainbowmoon]

- Thank you guys, I am...still not really sure what to do. I go to the gym and do like, eliptical and a few weights. But I'm going to start doing this curcuit once I get home from school, along with hopefully some biking and swimming in the lake!

[Thalia]

I'm bumping this because I've been wondering about something related to this- If I start lifting weights and gaining muscles, how fast can one gain weight (as muscle). How should I adjust how I view the numbers I see on the scale? I don't want to think I'm not losing fat when I actually am.

[purrpelle]

I'm bumping this because I've been wondering about something related to this- If I start lifting weights and gaining muscles, how fast can one gain weight (as muscle). How should I adjust how I view the numbers I see on the scale? I don't want to think I'm not losing fat when I actually am.

the scale is very deceptive. You are better off getting your Body Fat % done and try to lower that number.

also, get your BF % done the same time every month and by the same person to help get it more accurate.

[Thalia]

the scale is very deceptive. You are better off getting your Body Fat % done and try to lower that number.

also, get your BF % done the same time every month and by the same person to help get it more accurate.
Good point about once a month.

I have a body fat scale and try to use it only once per week, under exactly the same conditions of hydration, morning before food, etc. But of course it will respond to bloating and things like that. It moves very slowly, but it has moved down a couple of points since I started losing weight, so that is a good sign.

[SotallyTober]

I've read that the muscle needs more energy than the fat. So the more muscle you have the less fat you'll have. Muscle eats the fat more or less. So, a program of cardio and weight training should do the trick.

[purrpelle]

Good point about once a month.

I have a body fat scale and try to use it only once per week, under exactly the same conditions of hydration, morning before food, etc. But of course it will respond to bloating and things like that. It moves very slowly, but it has moved down a couple of points since I started losing weight, so that is a good sign.


yeah, it takes longer to move down a percent or two in BF than in pounds, but I think it's more accurate. I weigh in towards the top for my height, but my BF is pretty low, so that's why i try not to get hung up on my weight. it's pretty subjective.

[DJ Nitro]

I'm bumping this because I've been wondering about something related to this- If I start lifting weights and gaining muscles, how fast can one gain weight (as muscle). How should I adjust how I view the numbers I see on the scale? I don't want to think I'm not losing fat when I actually am.

get one of those tape measures for sewing (the ones made of cloth) and measure your chest, hips, stomach, arms and legs every few weeks. This is a way to see if you are getting smaller. If you weigh yourself while you are building muscle, you may seem to stay the same weight (or get bigger). As such, the tape measure is a great way to go.

I lost 3 sizes, but only 5 pounds by the scale. It was because I was building muscle and losing fat. The tape measure told me, though, so I didn't get discouraged.....