Fitness Minutes: (22,499)
518 9/3/12 10:02 P
I also recommend weight training over cardio. Lift as heavy as you can either working different parts on different days or whole body 3x a week.
I have been 80% focused on weight training since the winter and am still able to bike for a couple hours or run for 30 minutes if I want to and feel good doing it.
Fitness Minutes: (35,097)
2,167 9/3/12 9:38 P
If you have 3 or 4 days to work out, do twice a week heavy weight lifting (well, starting with small weights progressively reaching to higher weights; think of a power rack), and in the remaining 2 days do cardio workouts of progressively increasing intensity or HIIT style workouts.
Fewer workout days are great opportunity for high intensity exercises (HIIT and HIST), because you automatically get to take your rest days.
Although kettlebells are a great workout, I'm not sure they are the best place to start after months of not working out. As the poster pointed out, you can do yourself a hurt with them if you aren't careful.
I'd suggest starting with some full-body strength routines, and then moving toward the kettlebells; you may need to sacrifice their efficiency for good use at first.
If I could only work-out 3/4 X/wk., I would do kettlebells for sure. Aerobic, core and strength-training all rolled into one plus it burns 20 calories per minute. Thus a mere 30 minute work-out burns 600 calories. DO learn a technique from a good instructor who is certified because you can hurt yourself if you do it wrong!
As several others have suggested, if I had only 3-4 days to work out per week, I would make sure to do at least 2 (and preferably 3) strength training sessions of 30+ minutes. On ST days, I would also do a cardio workout of 20-30 minutes. On the other exercise days, I'd try to do one long cardio workout at a moderate pace (to build endurance) and one workout at an intense level.
I also would look at finding opportunities throughout the week to get an extra 5-10-15 minutes of light exercise. I live in NYC and I walk almost everywhere. My commute is a 15 minute walk in each direction, so I do that 6 days a week. Even if you have to drive to work, you could look at options such as parking 10 minutes away from your job so that you have to walk to and from your car, or going for a 15-20 minute walk at lunch. I also take the stairs at every opportunity and usually will take stairs in buildings for 5 flights or fewer (and will walk on escalators instead of standing). It all adds up.
Fitness Minutes: (38,223)
1,693 9/1/12 1:39 P
I just do 3 days per week of full body workouts, which include cardio, and ST. I have evolved to the point I am at slowly over the last 7 months, but it has been essentially the same plan. I focus most my attention on my nutrition. Then on my workout day, I do 30 minutes on the treadmill and 60 minutes of a mixture of ST(calisthenics, weights,etc.) It has worked for me and I have lost nearly 40 lbs in 7 months and have gained much body strength too.
Fitness Minutes: (6,173)
347 9/1/12 1:07 P
Devon, I also work 2 -3 jobs a year, so I know how crazy it is to get in the work out time. When I got here (to SparkPeople), I read over and over again that we don't have to do all of the work out time at one sitting. I grew up believing we do.... BUT.....one thing that I do is make sure I have an extra resistance bands and 1 or 2 five pound weights at work and/or in my car. The bands are the easiest, because I can take 5 or 10 minutes at a pop. Also (this is weird, so forgive me), I take my weights in the bathroom. On the wall in front of my toilet I have my motivational things and my calendar, so I often spend a lot of time reading there. When things get crazy, I take my weights and use them with my arms for five or ten minutes at a pop. Any other time, when I DO have extra time, I will slip in a DVD or take a class, or go walking with my dog. BUT, in the past, I thought I had to do something for a half hour to an hour to be effective. Now, I know, the little things count too....especially for someone like me who has very little time in the first place.
While I aim for 5 days a week, I am human and usually get 4 days in. I choose to strength train 3 days a week and do an hour of cardio 1 day a week. IF I have the time I do another day of cardio. I realise this flies against the 30 minutes several times a week cardio 'rule', but it is what works for me.
If you do a true circuit training workout of strength exercises only you will obtain a cardio benefit without any dedicated cardio. Turbulence Training by Craig Ballentyne is an excellent thirty minute three day a week programme. www.turbulencetraining.com / You will find four Tabata Protocol type workouts on the Spark team Resistance band and bodyweight training discussions under the titles Kick Ass W0rkouts I-IV
3 or 4 days a week is really good for working out so I wouldn't say you only have 3 or 4 days to workout. I'd say it depends on how much time you have. You'll want a combo of cardio & ST, but if you do high intensity cardio, you'll be able to do more in a shorter period of time leaving time for ST.
With only 3 days to workout, I think I'd run a mile or so or do one or two 10 minute cardio workouts 9depending on the time table) and a good, full body strength program. I like JM's stuff, but it'snot true ST. I wish I'd done heavier lifting sooner in my journey.
Fitness Minutes: (14,252)
9,689 8/31/12 12:25 P
Any cardio will work; do what you enjoy. Weight loss is about the food you eat... not the exercises you do. Exercise makes the process much easier by increasing your deficits and allowing you to eat more, so it doesn't much matter what kind of cardio you do!
One thing I DO see missing from your selection there is strength training... I don't mean the dance-around-with-weights kind Jillian likes that's more cardio than anything, but true strength training. It will preserve lean muscle mass (which will be burned by all that cardio if you don't do strength training), boost your metabolism, and help you look and feel better overall.
Hello. It has been AWHILE since I was working out on a regular basis (lets just say, its been a few months). I am working 2 jobs and its hard finding time to work out. But I mostly have about 3 days (sometimes 4) to get my workouts in. Which workout(s) would you recommend? I have alot of workout DVD's: Jillians 30 Day Shred, No More Trouble Zones, Banish Fat Boost Metabolism, 6 Week Six Pack, Ripped in 30. Bob Harpers Inside Out Method DVD's, Ultimate Cardio Body I also have a Coach Nicole DVD (but cant remember which one).
I have been an active member of Sparkpeople for about 2 yrs. I have about 40-50 lbs to lose.
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