Advertisement -- Learn more about ads on this site.

 
Message Boards
FORUM:   Fitness and Exercise
TOPIC:  

where can i find a workout printout



Click here to read our frequently asked Fitness and Exercise questions.

 
  Reply Create A New Topic
Search the
Message Boards:
Search
  I Liked This Topic Subscribe to this Discussion Share
Add This to My SparkFavorites
Advertisement -- Learn more about ads on this site.

Author: Message: Sort First Post on Top


SPARK_COACH_JEN
SPARK_COACH_JEN's Photo Posts: 54,108
7/10/13 3:27 P

SparkPeople Team Member

SPARK_COACH_JEN's SparkPage
Send Private Message
Reply
If you don't have much to lose, you could focus more on strength training than cardio. I'd still suggest at least 3 sessions of cardio each week for good health, but you could increase the strength to 3 times a week.

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford


AVERYSBRO
SparkPoints: (1,326)
Fitness Minutes: (733)
Posts: 31
7/10/13 2:42 P

AVERYSBRO's SparkPage
Send Private Message
Reply
Again i dont want to lose a lot of weight but i really need to tone.
Im trying to eat well but im not one to count calories or measure. I just try to eat 3 meals and 2 snacks a day stay away from soda and crunchy or chocolate munchies however i deprive because i will cave and eat everything lol. And drink my water.
So do i do more strenghth and less cardioe or stick with the 3-5 cardio and 2 strength a week. Thanks for all the help.



SPARK_COACH_JEN
SPARK_COACH_JEN's Photo Posts: 54,108
7/9/13 7:09 P

SparkPeople Team Member

SPARK_COACH_JEN's SparkPage
Send Private Message
Reply
When it comes to weight loss, the majority of your progress will come from diet, not exercise. So I would focus on what changes you can make to your eating plan if you feel like you're not doing well with making healthy choices.

As far as exercise, what matters most is that you're doing something you enjoy that challenges you. I'd aim for 30 minutes (or so) of cardio exercise, 3-5 days per week, as well as strength training twice a week. There are videos and workouts on SparkPeople if you need ideas, but try not to worry too much about creating the perfect program.

Hope that helps,

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford


AVERYSBRO
SparkPoints: (1,326)
Fitness Minutes: (733)
Posts: 31
7/9/13 6:30 P

AVERYSBRO's SparkPage
Send Private Message
Reply
Thanks. I try to stay within my sp calorie range but i get home and it all goes to hell. i guess ill just muddle through. Im very active even my job im a cna with alzheimers they keep me moving. I guess if you cant change the way you eat then how can you be where you want to be. I have a very fussy 10 yr old and a husband with health issues who should be right along side me in both. As i said i work 50 hrs a week and do best at work as far as my exersize and nutrition.





LEC358
SparkPoints: (8,128)
Fitness Minutes: (6,540)
Posts: 1,704
7/9/13 3:06 P

Send Private Message
Reply
Your body chooses what areas you're going to lose fat from so the only way to reduce the 'wiggle and giggle' is by changing your overall body composition through calorie deficit *and* exercise. Fat loss is a total body process and spot training doesn't exist. Strength training is especially important since it will raise your BMR so you burn more calories over time and firm your muscles. A basic total body strength routine could consist of squats, planks, lunges/deadlifts, pushups, and lat pulldowns or pull ups. Three sets of each, 8-15 reps (except for the plank, start at 30 seconds and see how long you can hold it). Should take about 40 mins total. Do this 2-3 times a week on non-consecutive days. 30 minutes of intense cardio on the other days.



Edited by: LEC358 at: 7/9/2013 (15:07)

 current weight: -0.8  under
 
5
2.5
0
-2.5
-5


AVERYSBRO
SparkPoints: (1,326)
Fitness Minutes: (733)
Posts: 31
7/9/13 2:17 P

AVERYSBRO's SparkPage
Send Private Message
Reply
Also i dont really need to lose a lot of weight per say just tone you know the women areas flabby arms muffin top and my worst my cottage cheese legs. Just wanted to add that so you know the whole deal.



AVERYSBRO
SparkPoints: (1,326)
Fitness Minutes: (733)
Posts: 31
7/9/13 2:15 P

AVERYSBRO's SparkPage
Send Private Message
Reply
Hi there. I really need to learn what exersizes to do what days and when to do them as far as strength cardio ect id like to be able to put it in and print it out so i can follow and hold myself accountable. I only have computer acsess at work 3-4 days a week. Also i am still on the fence as far as doing cardio/strength together. Not getting very straightforward answers. I know you should let your body rest between strength sessions and can i run or walk everyday if i want regardless.
Im lost and i think thats why ive hit a wall. im also VERY indecisive on what workouts to do so i spend forever looking for the one i want or can do in the time i have.
If you can help that would be great. I have P90X and Chalene turbo fire with the calendars but those are so intense and i dont always have the time. I also have Hip Hop Abs and jillian, biggest loser, and denise and exersize tv and pilates and yoga dvds. GGGRRRR. Please help quick and thanks.



 
Page: 1 of (1)  
Search  

I Liked This Topic Subscribe to this Discussion Share
Add This to My SparkFavorites
Report Innappropriate Post


Thread URL: http://www.sparkpeople.com/myspark/messageboard.asp?imboard=6&imparent=31451021

Review our Community Guidelines



 
Diet Resources: low impact exercise equipment | low impact shoes | low impact weight loss