Basically, im going to exercise 4-5 times a week with at least 3, 1 hour sessions at the gym. I will be doing this for a month; measuring my weight loss/gain to see if I improve Only problem is, I need help setting up a routine to help maximize my time and effort when im working out :/ im around 13st and need to loose weight and get into shape. I was planning on doing the general, treadmill session, rowing, and cycling for the total hour that im there, but ive been told that I should also work in some other work outs too instead of just cardiovascular, so I can work my muscles at the same time, like weights or something? Please can someone give me some advice on how I should effectively use my time at the gym? Im a girl :)
How to Run to Lose Weight
Recommended Answer:
Fitness training programs should always be built around muscle building. Muscle is the most protective and productive material in the body and it is too often overlooked. Here's some of what you get with muscle.• Stronger bones & increased mineral density (osteoporosis protection)• Stronger body & musculature (improved protection from injury)• More robust organic and systemic fitness (more survivable in crisis) • Improved cardio-vascular function (better than "cardio")• Higher basal metabolic rate (~5-50 cal/day/pound of muscle)• Easier fat loss (more efficient lipid consumption)• Greater calorie consumption (prolonged afterburn)• Supports body sculpting (hypertrophy)• Slows natural loss of muscle mass (sarcopenia) over age 30• Minimal wear & tear (low risk)Cardio or aerobics do little to build muscle. They are designed to build endurance. The best form of muscle building for the general population is high intensity training. The involves no more than 1-2 hours per week of exercise. Here's an example of a 12 minute per week session which is an excellent training regimen for the novice. --> http://www.youtube.com/watch?v=FVhhbC51_3k&feature=related . Those five exercises will account for all of the muscle building required for most people who want no more than a basic fitness program.After muscle building, the rest of the fitness training should involve some aerobic activity that will elevate the heart rate to about 70-80% of max where max = (220 - your age) in beats per minute. Do only low risk training such as walking (not running), swimming, dancing, aerobicise, etc. 30 minutes three or more times per week is sufficient.The key to fat loss is not exercise, it's diet.Any exercise will burn calories but no exercise will burn fat unless your diet allows it. You can burn fat in your sleep or you can run all day and never burn any fat. It all depends on your diet. Fat loss is determined by calorie control, not by exercise. Good exercises for burning calories are speed walking, biking, swimming, dancing, etc. and ANY other physical activity which makes you move a lot of weight for a long time. But NO exercise is good for burning fat if you eat too many calories because you can always eat more calories than you can burn but you can't always burn as many as you take in.Too many people waste energy and time because they do not understand this one simple point. The result is too often giving up in frustration, abandoning gym memberships they continue to pay for, and many other unnecessary problems not the least of which is a lack of success. An average person must walk about five miles every day for a week to burn the calories equivalent to a pound of body fat. So, unless you think walking about five miles a day (or doing an equivalent amount of exercise) with no guarantee of fat loss makes sense, focus your fat loss program on diet.Diet for fat loss. Exercise for fitness. To find out how the best minds in nutrition in the world (at the US NIH) have recommended for decades we lose fat, read my answer about how to lose fat --> http://answers.yahoo.com/question/index;_ylt=As615QJM4X_3ID9_05qmmlXty6IX;_ylv=3?qid=20111028185603AAVcP4D For more about high intensity strength training, check the following.Body by Science: http://www.bodybyscience.net/home.html/?page_id=18Drew Baye: http://baye.com/Mike Mentzer: http://www.mikementzer.com/aerobic.htmlWikipedia: http://en.wikipedia.org/wiki/High_intensity_training Good luck and good health!!♠PS: Here are some good websites you may find useful.• A MUST FOR DIETERS http://www.freedieting.com/• BEST DIET TOOL ON THE WEB http://www.myfitnesspal.com/• BEST FOODS FOR YOU http://www.choosemyplate.gov/index.html• NUTRITION DOT GOV http://www.nal.usda.gov/food-and-nutrition
Other Answers:
- Clickmas... Is giving you a lot of information, some of it at odds with what I understand and some likely contradictory.Although "building muscle" is not a bad idea, most all exercise physiologists indicate that aerobic exercise (what folks are calling "cardio" these days) is the most efficient for weight control and general health.As most aerobic exercises do not greatly involve the upper body, at least some weight-bearing or resistance exercise is indicated for muscle maintenance and bone health.The most-efficient form of aerobic exercise involves "high intensity" intervals. Basics.... Aerobic exercise is all about your heart rate. You want to maintain your heart rate in the "aerobic training zone" (65-75% of max) for the duration of the workout. As you gain fitness, you can incorporate intervals at 90% of max. Get a checkup first. Make sure you are physically capable of such efforts.It doesn't matter much what specific exercise you do. As long as your heart rate is raised sufficiently...It's good. The important thing is to do something you like and will actually do for the long term.
