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.
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