Hi every one....really need some help and advice. I have been working out now for about 2 months. I am a 5ft 1 female and weigh 219lbs. Originally i was 230lbs. Could anyone give me some advice on the best cardio and weight training workout to burn fat and lose weight. I am sure i should be losing more than i currently am.
At the moment i do 5 times a week:
cardio:
15 mins stationery bike at a high intensity
15 mins stationery steps
30 mins fast walking on the treadmill at a high gradient
Weight training is not stuctured
3 set of 15 rep of shoulder/back
3 set of 15 chest
I don't even seem to be working on legs, though i attend a powerpump class twice a week
Also do boxfit, circuit traing and some aerobic classes. I still feel that i am not working out properly. breakfast tends to be fruit and fibre cereal
Lunch and dinner are weight watcher meal. I don't always remember to have a snack.
Help!!!
Help needed
Moderators: Boss Man, cassiegose
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La_La_Lady
- STARTING OUT
- Posts: 13
- Joined: Thu Aug 28, 2008 11:43 am
Good Start
Well you have good determination it seems.
Have you ever thought of doing interval cardio...? That is when you very your intensity throughout the routine?
--Are you looking into adding weights?? I have good starter routines if that is something you are looking to get into. Just reply back
I found a really good cardio rutine, one that only dedicates you to 10min a machine
Tredmill:
2min/ Leval 2 (intensity)
1min/ Leval 6
1min/ Leval 9
2min/ Leval 2
1min/ Leval 6
1min/ Leval 2
2min/ Leval 9
Bike:
1min/ Leval 3
1min/ Leval 10
(repete for 10min.)
Elliptical:
2min/ Leval 5
.30/ Leval 2
1min/ Leval 8
.30/ Leval 2
2min/ Leval 5
.30/ Leval 2
1min/ Leval 8
.30/ Leval 2
2min/ Leval 5
Of course keep in mind your PERSONAL BEST. This is only half of the cardio routine and it will knock just about anyone on their butt. For me "leval 9" is like leval 6 on the machine. So... You know your body best
Have you ever thought of doing interval cardio...? That is when you very your intensity throughout the routine?
--Are you looking into adding weights?? I have good starter routines if that is something you are looking to get into. Just reply back
I found a really good cardio rutine, one that only dedicates you to 10min a machine
Tredmill:
2min/ Leval 2 (intensity)
1min/ Leval 6
1min/ Leval 9
2min/ Leval 2
1min/ Leval 6
1min/ Leval 2
2min/ Leval 9
Bike:
1min/ Leval 3
1min/ Leval 10
(repete for 10min.)
Elliptical:
2min/ Leval 5
.30/ Leval 2
1min/ Leval 8
.30/ Leval 2
2min/ Leval 5
.30/ Leval 2
1min/ Leval 8
.30/ Leval 2
2min/ Leval 5
Of course keep in mind your PERSONAL BEST. This is only half of the cardio routine and it will knock just about anyone on their butt. For me "leval 9" is like leval 6 on the machine. So... You know your body best
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Nubianspirit2
- STARTING OUT
- Posts: 25
- Joined: Thu Aug 28, 2008 9:58 am
here's what i'd if i was you:
- drop the classes...they are based on low intensity and long duration which is not good for anything
- eat AT LEAST 5 MEALS a day..not snacks, meals and build up to 7
- definately add in 3 days of wts doing full body sessions..if you haven't done wts before then opt for a bodyweight program first
- as mentioned do interval cardio but to make it easy to do simply alternate 1min intervals of as hard as you can with as slow as you can x 5 cycles...follow that with 15mins moderate pace...only do 1 mode each session
all that being said search "your body is a barbell" by alwyn cosgrove for training and go to diet section and read "read before posting..."for food
- drop the classes...they are based on low intensity and long duration which is not good for anything
- eat AT LEAST 5 MEALS a day..not snacks, meals and build up to 7
- definately add in 3 days of wts doing full body sessions..if you haven't done wts before then opt for a bodyweight program first
- as mentioned do interval cardio but to make it easy to do simply alternate 1min intervals of as hard as you can with as slow as you can x 5 cycles...follow that with 15mins moderate pace...only do 1 mode each session
all that being said search "your body is a barbell" by alwyn cosgrove for training and go to diet section and read "read before posting..."for food
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Nubianspirit2
- STARTING OUT
- Posts: 25
- Joined: Thu Aug 28, 2008 9:58 am
What is Boxfit?
I'd slightly disagree about classes. Yes they are longer forms of cardio, but they aren't necessarily based on low intensity.
Someone doing Jacks for example, at around 60-70 a minute, is working hard than someone who does 40. Yes there are some elements that are lower impact like Swiss Ball Squats, Tricep Dips, ec etc, but I think if people want to do something like that, once a week perhaps, as an alternative to other stuff, they may enjoy less, I'd say why not?
I've hard Spinning classes are pretty hellish
I'd slightly disagree about classes. Yes they are longer forms of cardio, but they aren't necessarily based on low intensity.
Someone doing Jacks for example, at around 60-70 a minute, is working hard than someone who does 40. Yes there are some elements that are lower impact like Swiss Ball Squats, Tricep Dips, ec etc, but I think if people want to do something like that, once a week perhaps, as an alternative to other stuff, they may enjoy less, I'd say why not?
I've hard Spinning classes are pretty hellish
I know a lady who does weights and "cardio" 5 days a week and on saturdays does a step aerobics class for fun with friends and excercise. She has firmed up beautifully and is having fun doing it.
I also know a lady that does spinning 3x per week, jogging, elyptical and weights who has got one of the best bodies I've seen on a woman who has a 4 year old. I don't know anyone who can out spin her either. Me, I'm afraid of spinning classes, I've watched them go, I want to live for now thanks.
Cheers
I also know a lady that does spinning 3x per week, jogging, elyptical and weights who has got one of the best bodies I've seen on a woman who has a 4 year old. I don't know anyone who can out spin her either. Me, I'm afraid of spinning classes, I've watched them go, I want to live for now thanks.
Cheers
I would however be concerned about weights and Cardio 5 days a week, with a class at weekends. I mean it's alright to look great, but if you end up in 30 years with the beginnings of Joint or Tendon pain, it's ot worth the sacrifice, when you could stick to 5 days, split over 7.
I think the exra day might conrtibute to added waer and tear, with less recovery for the body. That's just me though. I wouldn't criticise the person for the way they look or anything like that, and I would say they should be proud of their results, but personally that much exercise of type, looks a little over doing it for me.
I think the exra day might conrtibute to added waer and tear, with less recovery for the body. That's just me though. I wouldn't criticise the person for the way they look or anything like that, and I would say they should be proud of their results, but personally that much exercise of type, looks a little over doing it for me.
Re: Help needed
Yes, I believe I can help. I am a certified Personal trainer and have over 10 years of exp in the training field and have lost over 15% body fast myself.
The 15 min cardio is good. It should start as a good warm up and then increase as you go. Then start a circuit training with weights. Such as chest and back day, 3 sets of bench followed by chest flies followed by seated rows followed by lat pull downs. Rest for 1 minute and do it again. 45 minutes of this will increase your lean muscle and asssit in the cal burn all day. More muscle equals more cals burn a day. And also, eat some protein and more small meals as your body motablism will increase for the workout and your eating must match bodies desire for food.
The 15 min cardio is good. It should start as a good warm up and then increase as you go. Then start a circuit training with weights. Such as chest and back day, 3 sets of bench followed by chest flies followed by seated rows followed by lat pull downs. Rest for 1 minute and do it again. 45 minutes of this will increase your lean muscle and asssit in the cal burn all day. More muscle equals more cals burn a day. And also, eat some protein and more small meals as your body motablism will increase for the workout and your eating must match bodies desire for food.
Nubianspirit2 wrote:Hi every one....really need some help and advice. I have been working out now for about 2 months. I am a 5ft 1 female and weigh 219lbs. Originally i was 230lbs. Could anyone give me some advice on the best cardio and weight training workout to burn fat and lose weight. I am sure i should be losing more than i currently am.
At the moment i do 5 times a week:
cardio:
15 mins stationery bike at a high intensity
15 mins stationery steps
30 mins fast walking on the treadmill at a high gradient
Weight training is not stuctured
3 set of 15 rep of shoulder/back
3 set of 15 chest
I don't even seem to be working on legs, though i attend a powerpump class twice a week
Also do boxfit, circuit traing and some aerobic classes. I still feel that i am not working out properly. breakfast tends to be fruit and fibre cereal
Lunch and dinner are weight watcher meal. I don't always remember to have a snack.
Help!!!
Not to sound rude or contradictory, but you're profile says you've been working out for 1-2 years, how does that equate to 10+ years Personal training?
Most PT's with 10 years experience, would have been working out about 1-2 years before that.
Again, not to sound rude. I just don't understand hiw the two things marry up.
Most PT's with 10 years experience, would have been working out about 1-2 years before that.
Again, not to sound rude. I just don't understand hiw the two things marry up.
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Nubianspirit2
- STARTING OUT
- Posts: 25
- Joined: Thu Aug 28, 2008 9:58 am
I'd keep doing it. I've done stuff like that before, and personally, there's a lot of women, who in this day and age, are always going to be vulnerable on the street, and anything a woman can do to develop some protective skills, and increased confidence I would endorse, and if it makes you feel actually whacked out, thne that's good in book.
Those kind of classes can vary in intensity, because you control the intensity yourself. If someone makes you do 1 minute of Box Squats, or Jacks or Scissors etc etc, then you can aim for a certain amount, or push yoursefl as hard as you want to, and that's a good old challenge for most people to undertake.
So with a class like this, I'd actually say keep doing it. You feel busted afterwards, so it's not weak cardio, that will do little good, it's clearly pretty darn hard, and you learn some useful defense skills, and build confidence in yourself.
You're on some good paths right now with this, so be strong, believe in what you're aiming for, and don't worry too much okay.
Those kind of classes can vary in intensity, because you control the intensity yourself. If someone makes you do 1 minute of Box Squats, or Jacks or Scissors etc etc, then you can aim for a certain amount, or push yoursefl as hard as you want to, and that's a good old challenge for most people to undertake.
So with a class like this, I'd actually say keep doing it. You feel busted afterwards, so it's not weak cardio, that will do little good, it's clearly pretty darn hard, and you learn some useful defense skills, and build confidence in yourself.
You're on some good paths right now with this, so be strong, believe in what you're aiming for, and don't worry too much okay
.