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harris
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2006/07/10 15:54:32 (permalink)
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Hello

Hi everybody

Been a member for some time but this is my first post!
I just want to ask a few things, i usually go to the gym after work (5pm) for about an hour and a half but i feel like its just routine now and not getting me anywhere. I want to tone up and lose abit more weight, what i want to know is if i changed from going to the gym at 5 to before work,about 8am,for an hour to do cardio and then after work for approx an hour would i benefit from this? Would it help me lose abit more weight? Obviously i no my diet has to be up to scratch also.

I used to weigh approx 10.9-11 stone,went down to 9.7 and im now back to 10.10 but i feel alot better and look alot better than i first did even though i weigh the same! Now ive lost the weight i want to be toned and maybe lose about half a stone to a stone

Can someone please help!!

Thanx in advance
#1

7 Replies Related Threads

    gingernut
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    RE: Hello 2006/07/10 16:26:07 (permalink)
    2 hours a day of cardio would run the risk of over training. If you are wanting to lower your bodyfat levels you need to lift weights to increase your muscle (tone), perform moderate levels of cardio and eat a clean diet careful to eat a little less than your expenditure.

    Post your diet and exercise plan and so we could then give you more specific advice.
    #2
    harris
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    RE: Hello 2006/07/10 16:44:17 (permalink)
    At the moment i go to the gym 3 times a week.
    Monday and Tuesday i warm up on the bike for 10 mins, 15mins running,10 mins rower,10 mins stepper/eliptical,sit-ups. I do weights but the gym i go to is a ladies only gym and the weights are resistance machines in a circuit.
    I then do a step class at 6pm till 6.30.
    Thursday is 10min on the bike, 20mins running, 10 mins rower, 10 mins stepper and eliptical, sit-ups and round the weight circuit twice!

    Diet is usually:
    8.30am Cereal (usually branflakes or fruit n fibre)with semi-skimmed milk, coffee
    10.30am Banana
    1.00pm ham or turkey or chicken sandwich with salad, low fat or natural yogurt, fruit
    3.00pm Nutri-grain bar
    5-6.30 Gym
    7.00pm Chicken with veg or jacket potato with tuna or something similar
    #3
    gingernut
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    RE: Hello 2006/07/10 17:10:10 (permalink)
    Your routine is just all cardio followed by circuits which means you won't be able to actually lift effectively. Try doing 3 sets of 10 of each exercise before moving on to the next. Start with the big muscles first - quads, chest, back then follow with smaller arms, calves etc. Developing some muscle will help you burn more kcals as your metabolic rate is increased, plus it makes you look a lot firmer.Then do your cardio - try 30 mins, or even better do the cardio on non-lifting days.

    Diet wise you need more protein try some egg whites or a protein shake in the morning with your cereal. Throw the Nutrigrain out the window (I used to use these but have since learned they are nutritionally useless), replace with a tub of cottage cheese and a piece of fruit.
    #4
    kitty
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    RE: Hello 2006/07/10 18:09:37 (permalink)
    Welcome to MT

    I would go to the gym twice but cardio in the morning and weights at night
    #5
    gingernut
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    RE: Hello 2006/07/10 20:44:19 (permalink)
    I wish I could do that - the bb'ing gym in my town doesn't open 'til midday, and only open 10-3 and 11-2 sat,sunday. Guess that's why I end up out on my bike or powerwalking at 7 a.m. in all weathers.
    #6
    harris
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    RE: Hello 2006/07/11 10:38:07 (permalink)
    Thank you for responding

    So i would benefit more if i go to the gym in the morning for about 45mins-1 hour, would it help me more with losing that last bit of weight that doesnt seem to go? And then after work to do weights! which would be going round the circuit twice, and then sit-ups!
    Also i usually do a step class on a monday and tuesday at 6pm for half an hour, if im going to the gym in the morning would i be over doing it by going to these classes aswell?

    Thanx for your advice
    #7
    gingernut
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    RE: Hello 2006/07/11 11:10:03 (permalink)
    You could be over doing it generally 30 mins cardio 5 days a week plus 3 lifting session should be enough as long as your diet is good and you are consuming about 200kcals per day less than your body actually needs.

    Try changing your lifting to 3 sets of 10 on each machine before moving onto the next. This is the best way to train to increase muscle (tone) which will firm you up and help you lose bodyfat by increasing metabolic rate. Also make the rest between sets 60 seconds and try to lift so the last 2 reps feel difficult. It will make a difference - I started out using a circuit at a local gym that just had machines and really didn't see much difference 'til I changed to working in sets on each particular machine.

    #8
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