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Gym Routine Help



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YOGAGEEK
SparkPoints: (1,675)
Fitness Minutes: (1,241)
Posts: 130
9/27/13 4:02 A

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Generally speaking, you *don't* want to do cardio and strength training in the same session, because whichever one you do second will suffer. For that reason, I would say you should stick to doing cardio thrice a week and ST twice.



LIZ1508
Posts: 3
9/27/13 12:32 A

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Hi
Thanks for your reply.

I was 205lbs at the beginning of Jul13 however I'm currently 189 lbs. I'm 5'6" 32yrs old and my goal weight is 165 or there abouts but fitness is important to me, not just slimming down. In the beginning the weight loss was steady at 2 lbs per week, then when I started the strength training it started to slow down

Last week I was 193
The week before I was 191
Week before that 190
This morning (my weigh in day) I'm 189

I appreciate they'll be weeks when I don't lose but having a few weeks (until today) when I've not lost any weight just made me wonder if I'm doing enough and in the right quantities. I'll get my measuring tape out and start keeping a note.

Thanks again
Liz



 July Minutes: 225
 
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ARCHIMEDESII
ARCHIMEDESII's Photo SparkPoints: (136,354)
Fitness Minutes: (205,085)
Posts: 20,276
9/26/13 2:14 P



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Hi, Liz !!

Welcome to Spark People. There's a lot you've told us and there is a lot you haven't told us.

How long have you been trying to lose ? How much are you trying to lose ? The needs of someone trying to lose 100 pounds are very different than the needs of someone trying to lose 10. How tall are you ? How old are you ? Your age effects how fast you lose.

While a safe weekly weight loss would be 1-2 pounds per week, there will be weeks you don't lose. There will even be weeks you gain ! And that doesn't mean you're doing anything wrong. The weight doesn't magically drop off the minute we decide we need to lose. It really could take 6-8 weeks of healthy eating and regular exercise before a person sees a change in the cale. And that too is perfectly normal.

Depending on how long you've been trying to lose as well as how much you need to lose, you may just need to be more patient. Remember, you didn't gain the weight overnight. It's not coming off overnight.

Mostly, when it comes to weight loss or weight gain, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit. In short, you can't outrun a bad diet with exercise. If you want to take the weight off and keep it off, you need to eat right and watch your portions.

With the increased exercise, you probably noticed an overall increase in fitness, a decrease in clothing sizes, but not necessarily a decrease in the scale. That's where nutrition really counts.






LIZ1508
Posts: 3
9/26/13 12:37 P

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Hi There
I recently switched from swimming breaststroke 5 days a week to doing a gym programme.
I used to swim Mon-Fri for 25 mins each time, 20 x 25metre lengths. I switched because I didn't feel as 'worked out' as I do when I work in the gym.

As a full time working mum,I can only fit the gym into my lunch hour which gives me approx.
45 mins of gym time Mon-Fri.

Until 3 weeks ago I had just been doing cardio mon-fri - recumbent cycling for 30 mins each day, set at 12.5mph (no intervals) and averaging appr . 4 - 4.5 miles per 30 min session.

I have since added weights and currently my routine is as follows:
Monday, Weds, Friday
- 25 mins recumbent stationary bike - aerobic setting, average speed 14.5 mph

Tuesday & Thurs - strength training using the weight machines:
seated Over head press 12.5 kgs, 3 sets of 12 reps
seated Chest press 12.5 kgs, 3 sets of 12 reps
Seated forward facing row, 12.5 kgs, 3 sets of 15 reps
Seated lat pull down 35 kgs, 3 sets of 12 reps
Seated squat machine 80 kgs, 3 sets of 12 reps
Seated leg/calf raises 80 kgs, 3 sets of 12 reps

In between each set I take a 60 second rest.

My question/s are this:
I was losing 2 llbs per week whilst just doing cycling cardio 5 days per week.
I understand that strength training doesn't 'burn' as many calories as cardio does and that I'm building muscle whilst I'm strength training however I haven't lost any weight in the last 3 weeks since I changed my routine. I can feel the difference in my muscle tone however I'm not losing as much fat as fast as I was before. I have bi ceps but I can't see them because they're under a layer of fat. When I hold up my arms, I still have bingo wings!

Can someone please tell me if changing things around will help or do I just need to be patient?

I am using the nutrition calculator and trying to stick to the reccommended daily intake of 1550 Kcals etc...and I am managing to hit my protein.carbs.fat intake as I should according to the Nutrition tracker.

I have muesli for breakfast with skim milk, mini babybel an hour before workout (i workout between 12noon-1pm), 300ml choc milk after workout at approx. 1pm followed by my lunch (usually chicken on granary, wholewheat pasta with tuna or chicken - no dressing just olive oil or 3 pieces of fruit and 45g nuts). Mid afternoon I have another piece of fruit and then evening meal around 7pm. Example of evening meal would be fried egg (in light oil) on granary toast, roast chicken no skin with veg etc..

Would I benefit from doing cardio and strength every day??? eg:
Monday 15 mins cycling + workout my upper body
Tues 15 mins cycling + workout my legs
Weds 15 mins cycling + workout my upper body
Thurs 15 mins cycling + workout my lower body
Fri 15 mins cycling + workout my upper body

Any advice would be gratefully received.

Thanks
Liz




 July Minutes: 225
 
0
38.5
77
115.5
154


 
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