Just joined the gym- how to lose 10 lbs?!
Question: I am 5'4" and weigh 126 lbs and want to to lose 10 lbs in about six weeks and maybe gain some muscle. I joined it with my friend and we have made a schedule to go about 5 days a week. What machines should I focus on and how long for each?
Answers: I am 5'4" and weigh 126 lbs and want to to lose 10 lbs in about six weeks and maybe gain some muscle. I joined it with my friend and we have made a schedule to go about 5 days a week. What machines should I focus on and how long for each?
Hi, Emily!
Hope all is well!
Remember that muscle weighs more than fat, so as you build muscle tone and burn that fat away, make sure to drink the 6-8 glasses of water, practice deep and even breathing to oxygenate your blood.
Know that it is not uncommon for weight to seem unmoving, while you are in transition. Often people come to me and show frustration, because they are limiting their calories too dramatically, muscle weight is increasing and even though they are burning a lot of calories, the body is not getting what it considers enough to survive, and metabolism slows, decreasing weight gain. Make sure your diet allows healthy weight loss.
You have a good goal, and the "buddy system" meets with much higher success rates.
Now, about your workout! Woohoo! Good for you and your friend!!!
Your body gets the best ability to recharge if you stagger the workouts every other day. This decreases bone related issues. A warm up (5-10 minutes) decreases injury rates, like shin splints. A Cool down (also 5-10 minutes) decreases blood pooling near the heart, and seriously decrease injuries.
To strengthen the heart and provide the best workout, workouts shouldn't be constantly at high intensities. A peak and flow component gives you more strength training. That means taking your heart rate up and working harder, than easing off, stabilizing, and building up intensity again.
Another option that can help is if you have aqua aerobics available to you. Pool exercise is challenging, gives less strain to muscles, even builds bone on the index, and can give 7-14 times the muscle resistance of land based fitness. It also leads to beautifully defined muscles without the "bulk" factor. I'm a water aerobic instructor, and the impact I have seen of this on my students is amazing (and rewarding)!
An elliptical bike is a great way to target hips and buttocks, while not creating torque on your lower back. The treadmill also is a good cardio workout. Focus on Yoga/Pilates, since this also helps diffusing stress, and can help in beginning strength training. Remember, Cardio = heart health, strength = duration and stamina. Start small and build. 20 minutes to start, then up to 50, slowly