Fitness Minutes: (60,344)
7,416 9/12/13 11:24 A
Kettlebells are good, but get rid of the Shred it with weights workout. Try a better instructor - Iron Core kettlebells with Sarah Lurie, or search for Lauren brooks DVD's.
I do like Jillian Michaels No More Trouble Zones - uses light weights for a 45 min workout. Or the Ripped in 30 are a good 30 min and 4 workouts on the one DVD. Bob Harpers are intense - usually 60 min weights and cardio.
Weight loss is primarily about diet- Have you heard the phrase, you cannot out exercise a bad diet? Or, Abs of steel are made in the kitchen? Both of those things are true, but fitness is an important part of being healthy.
Generally, 2-3 days per week for strength training. Cardio at least 2-3 days per week, for 20+ minutes a day. Make sure you increase the intensity or difficulty level so that you continue to make gains. Following this idea, that would give you a week that looks like this:
On my ST days, I always do some cardio after I train- Usually walking or elliptical for 20-30 minutes. You don't have to do it that way, but I like it and I have a focus on heart health, which cardio is a big part of.
There are members out there who can give a much more in depth explantaion, maybe one of them will weigh in.
I do know it's about how healthy you eat. It is true that you can't out train a bad diet. But still I am a big believer in exercise. It has it's importance in a healthy life style. It can help you bust through a weight loss struggle.
Like YOGAGEEK stated weight loss is really all about diet, not exercise. You simply cant do enough exercise to have much of a real impact on weight. Not that one shouldn't exercise but its just not the cure all to being overweight.
Syracuse University researchers measured the actual calorie burn of 12 men and 12 women while running and walking 1,600 meters (roughly a mile) on a treadmill. Result: The men burned an average of 124 calories while running, and just 88 while walking; the women burned 105 and 74.
Calories in one Chocolate Chip Cookie? About 220.
So as a female you'd have to run, not walk, 2 miles to burn the calories from just one chocolate chip cookie.
Edited by: LAZY_DAVE at: 9/10/2013 (16:54)
Fitness Minutes: (54,604)
764 9/10/13 10:04 A
Have you tried wall squats? You can do them with your back flat against the wall or with a ball behind your back. It takes some of the pressure off your knees but you will still feel it.
Good luck with your journey!
Fitness Minutes: (15,946)
1,078 9/10/13 9:57 A
You don't want to ST 2 consecutive days in a row; you need to give your muscles time to repair and rest. Walking is a good form of exercise, and I'm sure you can and will push yourself when and where you can. Try shortening your walk but using an incline for an extra challenge.
Also during your ST routines, use a mirror or reflection if you can to check your form on squats. Is your weight in your heels or in your toes? Are your knees coming out over your toes or are they right over your ankles?
YOGAGEEK is right in saying that you need to focus on what you are eating. You can't out-exercise a bad diet.
Fitness Minutes: (6,071)
130 9/10/13 9:34 A
Weight loss is primarily diet; it's all about consuming fewer calories than you expend. That's why this site has a food tracker. You can increase your calorie deficit through cardio, and perhaps will have to if you're otherwise very sedentary, but it's not a simple formula of X exercise = Y pounds lost.
While cardio (and stretching!) is important for general fitness, and it can be used to increase a calorie deficit, strength training (2-3 times a week) is probably a more fundamental part of fat loss. Without strength training to maintain your lean muscle mass, of every pound you lose up to a quarter of it can be muscle, which means you're losing less fat in that time frame than if you strength trained.
Advice from organisations like the WHO and NHS is 30 minutes of moderate cardio 5 days a week, or 150 minutes a week, for general cardiovascular health. A 30-minute treadmill walk 5 days a week meets those requirements. However, kettlebell workouts generally qualify as strength and cardio in one, so a workout routine for you might be three days a week of walking plus two non-consecutive days of the kettlebell routine.
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