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How to effectively lose when working out...



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KCLIME12
SparkPoints: (7,041)
Fitness Minutes: (4,874)
Posts: 122
1/12/13 10:25 A

I think it's been said, but I've always heard (and always tried) to mix up your workouts occasionally because as your body adjusts to your routine, it learns how to be "efficient" at it and burn less calories. That means that your same old routine of, say, running 3 miles 3 times a week burned a lot of calories in the beginning, but now your muscles are aware of how to be efficient at that activity and you may actually burn less calories doing it. HIIT like others have suggested is a great way to mix things up and "confuse" your muscles into working hard again.



TAYLOR19881
SparkPoints: (2,683)
Fitness Minutes: (2,410)
Posts: 30
1/12/13 10:05 A

Thanks everyone! :)



MPLANE37
SparkPoints: (64,435)
Fitness Minutes: (34,077)
Posts: 2,166
1/11/13 5:38 P

Going to the gym regularly and working out intensely will build fitness. You can be very fit, and quite overweight too.

Fat loss results from caloric deficiency sustained over a sufficiently long period of time. If you are not getting results, either you are expecting too much too soon, or you are not at a caloric deficiency for a sufficiently long period of time.



COXBETH
SparkPoints: (6,460)
Fitness Minutes: (2,938)
Posts: 419
1/11/13 5:33 P

You'll have to play around to find the right equation for you, but in general nutrition is VITAL. And for me, so is strength training. I do:

4 days/week strength training - lifting heavy for low reps. I use 5/3/1. Starting Strength (by Marc Rippetoe (sp?)) is another great place to start.
2 days/week heart rate training cardio - this is usually running for me, but sometimes using the rowing machine. I keep my heart rate low enough that I can speak in short sentences without being winded, but fast enough that I can't sing along to my mp3 player. These are at least 60 minute sessions.:)
1 day/week high intensity interval training - this is either running or rowing. I do intervals that get my heart rate WAY up there, then back down for a bit...then back to WAY up there, and back down. These are 20 - 30 minute sessions MAX.

And I like doing a calorie cycling thing - I eat low one day and high the next and have my calories average out to around 1600 between the two. This week, I'm super busy though, so I'm keeping my meal planning simple by just keeping it around 1600 everyday.

Keep playing around until you find the right mix for yourself.



RACHEL2WRITER
SparkPoints: (2,581)
Fitness Minutes: (1,594)
Posts: 102
1/11/13 12:30 P

I didn't start losing until I added strength training - I actually cut BACK on the cardio and started to lose. More muscle burns more calories even when at rest.

The trainer at my gym recommended 50% cardio and 50% strength/weights for best results, so I'm alternating strength days and cardio days.

I also agree with being patient! I tracked everything and worked really hard at the gym after doing nothing, and didn't lose anything at all the first 2 or 3 weeks. It's finally starting to slowly come off.



SCIFIFAN
Posts: 1,058
1/11/13 12:01 P

I agree with the other posters; to lose weight, diet is the most important component. Of course exercise helps, but unless you are doing insane amounts (such as on The Biggest Loser) you are not going to be able to exercise off much weight.

Think about how many calories you would have to work off to lose one pound; 3500! That's a lot of calorie burn even for a week, especially for a smaller person like me.

Strength training especially will make more muscle which will make you look trimmer. Cardio is good for the heart and general fitness. Do a combo of both, watch your diet, especially tracking accurately, and be patient.



KRALLEN1
Posts: 257
1/11/13 10:21 A

Diet is the key :)

Edited by: KRALLEN1 at: 1/14/2013 (13:55)


TAYLOR19881
SparkPoints: (2,683)
Fitness Minutes: (2,410)
Posts: 30
1/10/13 8:05 P

Personally for me it just depends how I feel that day and how tired I am after work. Today I walked one mile which took 15 minutes, used a stationary bike and went 3 miles in 15 minutes on level 1.



MOMOFENS
SparkPoints: (12,801)
Fitness Minutes: (7,722)
Posts: 46
1/10/13 7:42 P

hi everyone :) I just joined planet fitness today, and I am just wondering on tips of how long and what settings do most people realistically start out at on cardio machines?? I use to be very athletic so for me its harder mentally that I am not fit at all, and I have had back surgery and feet issues so I cant jog or run, but I am thinking walking on treadmill, elliptical and bike, but not sure what to try to start at... any ideas will be greatly appriecated thanks all



ANADAMPAPADAAM
Posts: 115
1/10/13 6:40 P

I dont think elliptical burns more calories than jogging.no way.

I agree with people who said that weight loss has to do more with the kitchen .
I believe that any exercise helps lose weight .I just get out and walk .no money but a perfect exercise for me and for my mind and soul.
you can choose whatever fits to your character.maby you like dancing or jogging.

everything is good as long as you get up from the couch and do it



DRAGONCHILDE
SparkPoints: (56,141)
Fitness Minutes: (14,204)
Posts: 9,568
1/10/13 5:46 P

The elliptical is not "more effective" than jogging. It's all about the effort you put into the individual workouts, combined with the amount of exercise you do. Running on the elliptical for an hour at the easiest setting is not more effective than 30 minutes of intensive intervals with varied speeds and inclines on a treadmill.

It's all about the workout you enjoy, and will stick with. Becuase you adjust you diet based on how much you work out, what you do is not as important as what you eat.

I will echo the others that the biggest changes in your body after nutrition come from strength training.



SPKRAUSE
Posts: 543
1/10/13 2:24 P

BUBBLEJ1 is right: "You lose weight in the kitchen, not the gym."

Regardless of which is better -- jogging or treadmill, elliptica, etc. -- cardio is less about burning calories and more about general fitness and health. Between the various versions of basic cardio, it's just splitting hairs. Switching to interval training (and/or high intensity interval training) ... then you'll see differences in caloris burned, I suppose. Plus the strength (not muscle-size) benefits of strength training. I think of it as cardio for heart and lungs, good food for losing weight, and some strength training to help offset the loss of muscle from general weight-loss.



SERGEANTMAJOR
Posts: 6,397
1/10/13 2:13 P


While convenience foods are convenient in general they are diet killers. To ensure flavour they increase some other factors to fool the tongue buy using salt and increasing sugars. My partner brings leftover for lunch which she microwaves at work. The use of a compartmented snap cover plate allows her to control portions and have a nice meal presentation. This also ensures she has a proper balance of macro nutrients for the meal. Often they are not last night's meal but one from a day or two earlier which adds variety.

The research jury is still out on the numbers of calories expended for ellipticals versus treadmills. Some research has indicated that ellipticals are notorious for over estimating the calories expend by up to 30% in some cases. No machine value is totally accurate and you can not out run a bad diet.

Cardio only exercise programmes may or may not be the most effective, I have had better results with my clients emphasizing strength over cardio in their workouts. Normally 3 X 2 with active recreation some will do 3 X 3 so it can be an individual choice.



LUCKYNUMBER23
SparkPoints: (9,202)
Fitness Minutes: (10,607)
Posts: 402
1/10/13 1:27 P

I do track what I eat in both ww and sparkpeople. If you are lifting weights, up your protein - rebuild your muscle sooner.



TAYLOR19881
SparkPoints: (2,683)
Fitness Minutes: (2,410)
Posts: 30
1/10/13 12:48 P

Now that the sodium issue was brought up, that could be a big part of it I didn't think of. Are there any recommendations on what to use for lunch?



MACABBEY
SparkPoints: (4,434)
Fitness Minutes: (2,494)
Posts: 56
1/10/13 10:18 A

I just want to recommend that you watch your sodium. I think that most of the convenient frozen meals are really high in sodium. Now, I don't have any experience with Smart Ones or Lean Cuisine meals, but if they are super high it can cause water retention which will lead to bloating and higher numbers on the scales.

(I'm not a dietician by any means, but this is my understanding and hopefully someone will correct me if I'm wrong)



HANA11
SparkPoints: (39,101)
Fitness Minutes: (107,524)
Posts: 124
1/10/13 2:16 A

Elliptical or jogging?... Do whatever you like. Both are very effective....



TAYLOR19881
SparkPoints: (2,683)
Fitness Minutes: (2,410)
Posts: 30
1/9/13 10:55 A

I didn't realize the eliptical was more effective than jogging. I will start using it more. Thank you. :)



KRALLEN1
Posts: 257
1/9/13 10:20 A

I noticed that when I started lifting weights the inches started to come off. I also use an elliptical because it burns more calories than jogging. The results will come :)



TAYLOR19881
SparkPoints: (2,683)
Fitness Minutes: (2,410)
Posts: 30
1/9/13 10:13 A

I have been using a 5K trainer program on my IPOD as well as toning exercises. I switch off the training with the bikes, elipticals and row machine. I have recently revamped all my groceries. I have thrown out the snack food and replaced it with fresh fruit and veggies. I also have grilled chicken, salad ingredients and many different veggies to cook with dinner. I eat lunch at work and have been buying Smart Ones or Lean Cuisines and usually bring an apple sauce as well.



SAILSCALL
SparkPoints: (55,761)
Fitness Minutes: (39,130)
Posts: 688
1/8/13 6:40 P


You are what you eat - I was 2 oz. of Doritos which I ate daily. Now I eat probably 2 oz. in a week. Eat healthier and drink more water. First you'll see changes on how your clothes fit you, then you'll see changes on the scale





BUBBLEJ1
SparkPoints: (21,988)
Fitness Minutes: (20,943)
Posts: 2,801
1/8/13 6:01 P

An effective workout is one you like and will stick with. You lose weight in the kitchen, not the gym, so focus more on what you are eating than what you are doing.



SIMPLELIFE2
Posts: 698
1/8/13 5:56 P

What are you doing at the gym? What is your routine? Have you changed it up at all during the course of the year? So many variables, so few details...



GRATTECIELLA
SparkPoints: (23,309)
Fitness Minutes: (14,955)
Posts: 737
1/8/13 4:16 P

I second the recommendation to do strength training as well as cardio. Muscle builds more calories even when resting, so that's very valuable. If you're doing the exact same routine at the gym all the time, you may want to try switching things up to surprise your muscles, or maybe try heavier weights.



JENMC14
Posts: 2,707
1/8/13 3:48 P

Good for starting the trackers. Now, follow that for the next 6-8 weeks, make sure your calories burned through exercise are accurately input, and then see how you're doing! Good luck!



TAYLOR19881
SparkPoints: (2,683)
Fitness Minutes: (2,410)
Posts: 30
1/8/13 3:06 P

I started the food tracker on here today and completely revamped my groceries. :)



-CORAL-
SparkPoints: (35,667)
Fitness Minutes: (30,629)
Posts: 2,205
1/8/13 2:29 P

If you are exercising regularly and aren't losing weight, your diet is most likely to blame. Start tracking your food on the nutrition tracker (accurately by weighing and measuring everything) - get a food scale - and find out how many calories you are eating.



CAROLYNM1975
Posts: 95
1/8/13 2:29 P

I just wanted to say that each time I have started an exercise program after taking an extended break, I have gained or maintained my weight for the first few weeks. My advice is to make sure to measure inches as well as weight and give it at least a month before you expect to start seeing results. Right now I am doing a combo of the C25K workout and Jillian Michaels circuit style workout videos. I'm on my third week and have seen an improvement in my energy level, skin and stamina but no movement on the scale yet. Stick with it! Good luck!



MEGAPEEJ
Posts: 732
1/8/13 2:23 P

Are you tracking your food? Weight loss is 80% food, 20% exercise. Just think how quickly one can eat 300 calories of chocolate, vs burning 300 calories on the treadmill!

If you're already tracking everything and are just looking for exercise suggestions, I do 50/50 cardio/strength training. ST builds muscle, which means you're burning even more calories, even when you're just sitting around. And cardio elevates your heart rate and burns most of the calories in any given work out. Currently I'm jogging (training for a 5k) but I sometimes switch it up for some elliptical action.



TAYLOR19881
SparkPoints: (2,683)
Fitness Minutes: (2,410)
Posts: 30
1/8/13 2:11 P

I am curious to see what work outs are efective in helping to slim down/ lose weight. I have been actiely going to the gym for a year now and have hardly seen results.



 
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