How do I get the most out of my hour at the Gym?!
Question: How do I get the most out of my hour at the Gym!?
I'm a 24 year old girl!. I go to the gym Monday thru Saturday for an hour after work!. I weigh 138 and am 5'3 my goal is to get down another 10 or so ibs for the summer!. How can I make my hour more effective!? I currently do some cardio any machine about 40 min and then what ever weight machines are free for the next 20Www@Answer-Health@Com
Answers:
For weight loss, your proportion of cardio vs!. weight lifting is probably OK!. The key question is not how much time you are spending on each type of gym activity, but whether you are working in your "target heart rate" range and then working in that range for most of your cardio time!. This is how you burn calories and lose weight!. If you type "target heart rate" into Google or any search engine, you will find many websites that show you how to calculate your target heart rate for exercising to lose weight!. When you work in this range, you increase your metabolic rate and this effect lasts for many hours after you are through exercising!.
Unfortunately, the advice provided in the other answers to your question is incorrect!. Generally speaking, you tone your body by lifting weights or working out on weight machines!. This is good, because it will make your body more compact and you will look thinner, but this is NOT an effective way to lose weight!. The best way to lose weight is through cardio exercise within your target heart rate!. Good luck!. You should be proud of yourself for going to the gym so consistently!Www@Answer-Health@Com
Unfortunately, the advice provided in the other answers to your question is incorrect!. Generally speaking, you tone your body by lifting weights or working out on weight machines!. This is good, because it will make your body more compact and you will look thinner, but this is NOT an effective way to lose weight!. The best way to lose weight is through cardio exercise within your target heart rate!. Good luck!. You should be proud of yourself for going to the gym so consistently!Www@Answer-Health@Com
do 20 mins of cardio to get your blood pumping, then do 30 mins of weight lifting, arms back or legs!.!.!.then do another 20 mins of cardio that way you burn your gases then burn fat!.Www@Answer-Health@Com
Sounds like you are doing enough cardio so step up the weights!.
Drop anything like bicep curls and crunches and go for big multijoint compund movements!.
- Bench press variation
- Military press / overhead press
- Wide grip pull up/lat pull down
- Bent over row/seated cable row
- Squats or deadlifts
EDIT:
Charlie F!.!.!.so do you not think that by increasing ones mucsle mass your body has greater calorie demands!.!.!.thus burning fat!?Www@Answer-Health@Com
Drop anything like bicep curls and crunches and go for big multijoint compund movements!.
- Bench press variation
- Military press / overhead press
- Wide grip pull up/lat pull down
- Bent over row/seated cable row
- Squats or deadlifts
EDIT:
Charlie F!.!.!.so do you not think that by increasing ones mucsle mass your body has greater calorie demands!.!.!.thus burning fat!?Www@Answer-Health@Com
ask your personal trainer, or look up on the internet 'cross training'
its better to rotate from weights to cardio, and back again etc etc, instead of just busting your *** for 40 mins on the treadmill
make sure you EAT GOOD, i cannot stress than enough, how important eating is
weight loss= energy (ie food) input< energy output
weight gain= energy input>energy output
in other words, you can exercise your *** off, but not lose weight cos you have eaten so much junk during the day!. make sure you eat well, but dont starve yourself, eat a balanced diet, as they say, see a nutritionist!.
keep up the exercise and good luck
P!.S i used do boxing before i was injured, but i noticed that helped heaps on losing weight and keeping me trim!. well i needed to be to fight, but maybe you should get into that!? you can just do the training, you dont have to actually fight
EDIT
WRONG!!! do not 'step up the weights' as answered above!. i dont want to write a life story on fitness here, but just dont overdo the weights!. cardio is what helps you lose weight!. cardiovascular exercise uses your aerobic system, the primary energy source for which being carbs and FATWww@Answer-Health@Com
its better to rotate from weights to cardio, and back again etc etc, instead of just busting your *** for 40 mins on the treadmill
make sure you EAT GOOD, i cannot stress than enough, how important eating is
weight loss= energy (ie food) input< energy output
weight gain= energy input>energy output
in other words, you can exercise your *** off, but not lose weight cos you have eaten so much junk during the day!. make sure you eat well, but dont starve yourself, eat a balanced diet, as they say, see a nutritionist!.
keep up the exercise and good luck
P!.S i used do boxing before i was injured, but i noticed that helped heaps on losing weight and keeping me trim!. well i needed to be to fight, but maybe you should get into that!? you can just do the training, you dont have to actually fight
EDIT
WRONG!!! do not 'step up the weights' as answered above!. i dont want to write a life story on fitness here, but just dont overdo the weights!. cardio is what helps you lose weight!. cardiovascular exercise uses your aerobic system, the primary energy source for which being carbs and FATWww@Answer-Health@Com
Do 30 mins cardio, 30 FREE weights!.!.!.mix up free weights and machines every other week or so!.
If you do some circuit training, meaning no rest in between, you will burn additional fat and be able to lift more in your short period of time!.
You can also do either a split routine, which is upper body one day, lower the next!. That way, your muscles get the recovery time they need, although since most cardio is leg intensive, you won't get as much recovery for legs!.
One other option is compound exercises!.!.!.for example, doing bicep curls while doing a squat!.
There is alot you can get done in an hour!. Play around with it until you find what works for you!.!.!.then change it up every 4 - 6 weeks to promote growth!. Good luck!.Www@Answer-Health@Com
If you do some circuit training, meaning no rest in between, you will burn additional fat and be able to lift more in your short period of time!.
You can also do either a split routine, which is upper body one day, lower the next!. That way, your muscles get the recovery time they need, although since most cardio is leg intensive, you won't get as much recovery for legs!.
One other option is compound exercises!.!.!.for example, doing bicep curls while doing a squat!.
There is alot you can get done in an hour!. Play around with it until you find what works for you!.!.!.then change it up every 4 - 6 weeks to promote growth!. Good luck!.Www@Answer-Health@Com
Well!.!.!.!. Preferences differ on whether cardio should come before or after resistance training!. So, go with your own!. Personally, I'll try to combine the two in a circuit style workout some days!.
However, three suggestions!.
One, resistance training - alternate days with focus on upper body on Monday, Wednesday, and Friday and lower body on the other days!.
Two, do compound exercises using light free weights and/or bodyweight exercises!. (You don't usually have to wait in line for free weights!. Plus these kinds of exercises offer some work to core in stablizing and offer more "functional fitness"!.)
Three, instead of 40 min!. of steady cardio, try an interval workout on the treadmill or stationary bike!. Warm up 2-5 min!., 5-8 rounds of intervals (alternate high intensity w/ moderate intensity - example, sprint for 30 sec!. followed by 1!.5 min!. of brisk walk), then cool down & stretch for 3-5 min!. If your body is used to a steady pace!. This kind of workout will push you out of your comfort zone and give your body a challenge that takes less time!.
Good luck!.Www@Answer-Health@Com
However, three suggestions!.
One, resistance training - alternate days with focus on upper body on Monday, Wednesday, and Friday and lower body on the other days!.
Two, do compound exercises using light free weights and/or bodyweight exercises!. (You don't usually have to wait in line for free weights!. Plus these kinds of exercises offer some work to core in stablizing and offer more "functional fitness"!.)
Three, instead of 40 min!. of steady cardio, try an interval workout on the treadmill or stationary bike!. Warm up 2-5 min!., 5-8 rounds of intervals (alternate high intensity w/ moderate intensity - example, sprint for 30 sec!. followed by 1!.5 min!. of brisk walk), then cool down & stretch for 3-5 min!. If your body is used to a steady pace!. This kind of workout will push you out of your comfort zone and give your body a challenge that takes less time!.
Good luck!.Www@Answer-Health@Com