Fitness Minutes: (111,666)
547 2/20/14 4:31 P
I agree with Zorbs totally it is how I started out ...everyone else also had some great alternative advice. For me on the days I wasn't in workout mode and doing a work out I did other things that could account for calories burned and were fun as well like take walks with a friend, walk the dog, play with my kids do wii sports video games those are lotsa fun, garden, chores are also calorie burning, go backpacking and take a hike, take an awesome bike ride for a few hours hit some hills...dance around the house or go dancing...these are just some examples...I never really counted calories on too many of these but i wore a pedometer to see how many steps i reached for the day...you can do that to and set a goal of 10,000 steps a day for me thats 5 miles...so the list is endless in the end its up to what you make the most out of this and at the same time you have to enjoy yourself as well!
you need to work your way up to 6 days. start slow....do 3 or 4 days and see how you feel. I work out 6 days a week but I have been working out for years.......5 or 6 to exact.
Fitness Minutes: (25,394)
1,030 2/20/14 9:51 A
6 days a week is a recipe for burn-out. You would be better off starting with 3 days a week, doing something that you enjoy and that is sustainable. Let your body use the other days to heal and relax. Once you have gotten into a 3-day-a-week habit, you can add something else. For instance, you might decide you want to start running at the local track M,W and F. Once you've gotten accustomed to that, you can add resistance bands on three of the days when you are not running. Or you could take a zumba class one day, and a yoga class another, or swim laps if you belong to the Y or a gym with a pool.
It is not a good idea to do the same exercise, or exercises that use the same muscles every day. Your body needs time to rest and repair, which is why ST programs frequently have you doing arms one day and legs the next.
Edited by: LULUBELLE65 at: 2/20/2014 (09:52)
Fitness Minutes: (1,919)
2/19/14 8:03 P
If you go to Planet Fitness or another gym that has a trainer, get a trainer to work with you and let him know what your goals are. Doing an exercise right with the right form works better for you than winging it and doing exercises wrong. just IMHO
2/19/14 4:02 P
Figure out how much time you realistically have to exercise everyday and then work from there. Decide what exercises you like to do and plan it all out. I would suggest 5 days to start out with because as motivated as you are its good to listen to your body on those days where you are feeling sore and tired. That's your signal to rest or go easier that day.
For example, I walk 5 days, do cardio 4 days, strength train 3 days in a week and do yoga 3-4 times a week. Plus I have 2 rest days a week. That may seem like too much for some people but I make the time to make sure I am strong and healthy, its a priority for me. I exercise 2-2.5 hours a day but I break it up. Some people like to get exercise done all at once. I like to do exercise in the afternoon and evenings before I start work so I have energy through the night!
I think your first step is "take it easy"! As a beginner, 6 days a week is a lot - your body needs those rest days every other day to let your body heal and get ready for the next work out. Also, you shouldn't have to "make the best of every second". Working out efficiently and not wanting to waste your time is one thing, but it's ok to take a breather, and especially if you're lifting weights (and you should) you will have frequent rest breaks where you really need to rest for a minute. So yes - take it easy, don't set yourself up for burnout!
As for WHAT you should do - something you like! I will say that a mix of cardio and strength training is a good balance to strike, whether you get that through lifting weights and running, or doing a TRX class and swimming, or anything else - pick the thing that makes you happiest and that you want to do again in 2 days.
2/18/14 11:33 P
I would do cardio 3 to 5 times per week for 1 month and see how that feels. Once you've successfully stuck with the program for one month, I'd then hire a personal trainer to show you how to do weights on your own.
Fitness Minutes: (167,066)
2/18/14 12:26 P
I wouldn't work out 6 days a week as a beginner. it took me years to build up to that point.
Full body strength training with compound exercises 1-3x/week and then cardio 3x/week. As a beginner you can do both on the same day.
If you are new to exercising then don't try and pile on too much too soon. Your body needs time to adjust. If you put too much stress on yourself to workout, the odds are you will stop or lose motivation because you would have put too much pressure on yourself to succeed. Since I don't know your health profile then I highly recommend that you sit down with your doctor and discuss a weight management plan. Every exercise isn't for every "body" and that's the importance of working with your doctor. You know your body better than anyone but your doctor could help you select a workout routine that's best for your health. For example, if you have joint problems, should you use a treadmill, bike, or elliptical? If you are in good health then alternate days of cardio and toning for 20-30 minutes might work better for you (check out the articles in the above "Articles and Videos" section).
Consistency is the key. It is not how much exercise you do but how often you do it. Therefore, plan your days and exercise time to make sure you are able to commit to it regularly. I used to plan over and over to workout 6 days a week at 30 minutes on the treadmill and failed over and over. During the few weeks I was lucky enough to get to the gym for 6 days, I only burned about 100 calories walking slowly on the treadmill. The light bulb finally went off and I realized I didn't have 6 days a week to exercise. I decided to conduct an honest assessment of my time and be realistic about the time I could invest in exercising. Now, I go to the gym 4 days a week and workout on the elliptical for 30 minutes and burn 300+ calories each time. Burning 1200+ calories 4 times a week is far better than the 6 days at 100 calories. Next, I will slowly add strength training 2 days a week.
Edited by: SOAPFAN777 at: 2/18/2014 (13:28)
Fitness Minutes: (105)
2/18/14 10:51 A
is the best work out schedule for weight loss and toning all over at the same time, for women?
I want to work out at least 6 days a week with one rest day and I want to make sure I make the best out of every second.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.