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KELLY_R Posts: 3,035
4/24/13 9:16 P

What I think you might need is to set yourself up with an exercise rotation.

A lot of people do this and this is how they manage to work out in their minds and schedules how they can fit in all the workouts they feel are necessary for them.

I agree, too, to NOT skip the strength training until you've burned off the fat. Strength training can be a HUGE help in burning off fat because the more muscle you have, the more calories your body needs to consume to maintain the muscle, which means overall more calorie burn per day than if you just focused on cardio alone.

A fitness rotation is where you look at maybe a month's worth of time and figure out what workout you're going to do for that day.

Mine looks something like this (I base mine more on a weekly rotation)

Sunday: 60 min circuit training (mixes cardio with strength training - full body, plus core)
Monday: 60 min cardio (brisk walk, step aerobics)
Tuesday: 45 min upper body strength, plus core
Wednesday: 60 min BodyFlow class (mix of Tai Chi, Yoga and Pilates)
Thursday: 45 min lower body strength workout
Friday: 60 min HIIT (High Intensity Interval Training) workout plus core if I'm not too wiped
Saturday: Rest

So - that's just an idea. But that's how you can start to work out in your mind what's possible to do. You know you have an hour a day that you can dedicate to working out, it's just scheduling WHAT you're going to do.

My own personal rotation manages to fit in strength training 3x a week, cardio 3x a week (I would ALMOST count my legs day as a cardio workout itself since it makes my heart work pretty hard), core 3x a week+, plus stretching (via yoga, plus I stretch after all my workouts)

So hopefully that's an example to you of how it can all be manageable - you just need to work it out in a rotation so you can see it, instead of trying to work it all out in your head.

TACDGB Posts: 6,136
4/24/13 8:55 P

I am a big believer in putting exersice in your life on purpose. Like parking the farthest away from the store and walking in. Or asking a friend to go for a walk with you. Or setting a time each day to do a 30 minute workout video. And yes I do believe that strength training is so important. I would check out sparks for a video on strengtht training to start with.

GAYEPB SparkPoints: (0)
Fitness Minutes: (3,875)
Posts: 159
4/24/13 5:58 P

I was told that Strength training is better than Cardio, you burn more calories and tone faster. I was told by a Sparker on here, I wish I could remember her name but she is awesome! I did each of these 10 sets, 3 times each. After a few weeks and I had to really build up to that, I started the P90X series and I was able to do 30 minutes of the Tabata. I also would do 30 minutes of Cardio a few times a week but carry 5 - 10lb hand weights. I would walk for 4 minutes and run for 1 minute with the hand weights in my hands. I also do a little yoga by the cable channel. They have 10 minutes of yoga for morning and night. It really helped me to be more flexible.

Squat (or squat variation)
Deadlift (or deadlift variation)
Reverse lunge
Glute bridge
Push-up (or a similar horizontal press)
Inverted row (or a similar horizontal pull)
Overhead press (if mobility allows)

JCWIAKALA Posts: 347
4/24/13 5:13 P

Reminder that while activity is important, proper nutrition is even more important. Your jiggly fat is only going to go away if you are consuming fewer calories than you burn. So be sure to track all of your food. That takes time, but it gets quicker the longer you do it.

Edited by: JCWIAKALA at: 4/24/2013 (17:14)
THRIFTYMAMA516 SparkPoints: (1,066)
Fitness Minutes: (585)
Posts: 16
4/24/13 4:13 P

I agree, start doing strength training right away, on the days where you don't do cardio. Your body continues to burn calories after a weight session, even after you've stopped doing the exercise! I wish I had known more about strength when I started out. I lost about 25 pounds for my wedding 4 years ago, and did nothing but cardio, cardio, cardio. While I did look smaller, I did not look as toned as I do now. I think a lot of us ladies fear we'll get huge lifting weights, but for most of us, we're not built that way so it's not gonna happen.

MELISSYL SparkPoints: (15,708)
Fitness Minutes: (8,473)
Posts: 40
4/24/13 3:52 P

I don't think it is about doing it, rather what to do. I will remember what you've said when I feel my motivation fleeing. :)

BARBANNA SparkPoints: (108,384)
Fitness Minutes: (85,068)
Posts: 3,415
4/24/13 3:23 P

Just use behavior modification. You know what drives your motivation better than anyone so find something you really want and put that up as a carrot. You can also use negative reinforcement by taking away something you really like. Remove your TV until you compete your tasks.

You need to pick the biggest issues and work out a goal list and what you need to do and then use your rewards or negative reinforcements to get it going.

SP has all y0u need to do the logging and you just find the best reinforcements.

UNIDENT Posts: 33,498
4/24/13 3:19 P

Thirty minutes a day.

ST every second day, cardio on alternates.

Your ST should consist of the following four exercise:

1. Lunge or squat or deadlift if you know how.
2. Pushup or bench press or chest fly
3. Lat pull down or cable row or bent over row with dumbbells
4. Plank.

Personally, including a warmup and stretch, I have difficulty making that last 20 minutes. Workouts that are effective do NOT have to take a long time.

Cardio - include intensity intervals in your 30 minutes.

MELISSYL SparkPoints: (15,708)
Fitness Minutes: (8,473)
Posts: 40
4/24/13 3:07 P

I've been attempting to implement a healthy lifestyle for a long time now, with not a lot of success. It is the same story that most of us Sparkers have some version of. I know what I should do and how to do it but struggle with the discipline to continue it long term. I have been reading a lot on the site regarding exercise and find myself a little overwhelmed, so I thought I would seek your advice. I do not have a lot of time to work out, and an hour a day is the most I could regularly do. Many days I will have to break that up into two 30 minute sessions. I am in terrible shape; no flexibility, little endurance and achey joints. I have a lot of jiggly fat to lose, so I know I need to do cardio to burn off the fat. I also know I need to do strength training to increase muscle and metabolism. I would also like to do some flexibility stretching and start doing crunches and planks (until I can do a push up). I know I need to rotate muscle groups for strength training, so I feel at a loss about how to do so many things as frequently as recommended with such a short amount of available time. Do you think I should just stick to cardio until I have lost a significant amount of fat, and then worry about integrating the strength training? Or do 30 minutes of cardio & strength each every day but leave out the rest? I had intended to start with walking/interval training on my treadmill for the cardio portion, weight lifting on my universal gym for strength, and a full body stretching routine I found on another site. The stretching routine is long and divided into two days - one for upper and one for lower body - but I would be willing to try something else. I also have Wii fit personal trainer, and several tapes (but I struggle to complete them). How would you do it? What would your fitness plan look like?

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