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[cmscrapmom]

I need some guidance about gym workouts....I do 30 minutes of cardio whenever I go and moderate weight lifting (mostly just basic resistance stuff - I'm looking to tone and maintain a 65 pound weight loss is all).

My question is, what is the advice about how many days a week to work out and what should you do with them at the gym? Should you do cardio every day, weights only some days? Or, just different muscle groups each time? Can you do both every time you work out or should you only do one or the other? The new gym I joined has different classes (some cardio kickboxing, cycling/spinning, step) - Once I do one of those for an hour do I need to do anything else or is that hour good?

I've had different trainers tell me different things so I'm looking for advice from the board. I love going and I want to work out consistently but I don't want to be ineffective wtih it either......

[Boss Man]

You could adopt this kind of thinking.

1. 3 x total body workouts a week.

2. 2 sessions Interval 30 mins max.

Don't have two consecutive days off during the week, split thme.

An example of this is.

Saturday: Weights

Sunday: Cardio

Monday: Weights

Tuesday: Day Off

Wednesday: Cardio

Thursday: Weights

Friday: Day Off

By doing this you never have the same workout on consecutive days, and never train more than 3 days straight.

If you do 5 days on 2 off, you end up being sedentary for 2 whole days, which may eat into some of the training benefits a little, I.E. by reducing stamins gains a little, and possibly adding a little more Fat back.

If you did do total body stuff, thne Cardio on a seperate day as in that example, allows you to stimulate muscles Aerobically, without as much risk ot their recovery.

On thing some people may do is work out something like Upper Body, then if they chose Cardio after weights, (which is okay to do), choose equipment like a Rowing Machine, and then manipulate the Upper Body muscles again quite a lot, possibly increasing their recovery time, when they could negate most of this increased muscle recovery time, by using something like a Tredmill or Bike in that instance.

If you're going to do TB workouts, you could stick to things like Compounds if you want.

Things like Deadlifts, Squats, Pulley / Cable Rows, or Bent Over BB Rows. Might be good with Torso Twists, (Bar on the Shoulders rotating Torso from the Hips, with roughly a 45-60 degree angle of rotation on both sides), maybe Lunges, or the Walking type, Reverse E-Z Bar Curls etc etc, as examples, and possibly Cleans if you can cope with them.

[swanso5]

- muscle gain + fat loss = tone...moderate wts and shit cardio won;t do either
- mon/wed/fri do full body wts
- tue do interval training x 10 - 20mins max
- sat do sprints 5 x 50m
- sun off
- classes are no good for mine...