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I've noticed most members talk about their aerobic exercising, whether it be Walking, Running, Treadmill, Eliptical, etc.... All of these exercises are great, there doesn't seem to be much mention of weight training. While you should continue to do 15-30 mins of cardio, you should try to incorporate some resistance training as well.
As you lose weight, you are also losing muscle (including the burning of fuel potential) - it stands to reason that not all the weight you lose is fat, probably (and I am not entirely sure of this ratio - so conservative estimate) 20-30% is muscle, maybe more. So if you lose 100 lbs, you have lost 20-30 lbs of muscle - muscle that could be used to burn more fat. Don't worry, your not going to "bulk up" unless you go really heavy and training like a fanatic. But a good rule of thumb
3 x week
M-W-F
Monday - 3 sets 6-10 reps of a weight that makes you fatigued on the last couple of reps (preferably unable to continue after exercise)
Do at least 3 different exercises for each group of muscles
so for
Monday: LEGS: Squats, Leg Presses, Hamstrings, BACK - Lat pull downs and Some rowing machine. Finish with some crunches. 25-30 mins + 15-30 mins of cardio.
Wednesday: CHEST: Bench press, Normal, Incline, and Decline. Finish the chest with some dumbell flys.
SHOULDERS: Military press, Dumbell flys, Upright rows, and shrugs.
ARMS: Tricep push downs, Bicep curls (these get worked with other exercises too, so you don't have to do as many exercises, but can if they are not fatigued. Finish with some crunches. 25-30 mins + 15-30 mins of cardio.
Friday: Same as Monday.
You can do your cardio on other days too, but you will have to figured out what works for you, it is all experimentation with your body and what works for you, just don't lose all that fat-burning muscle walking 10 miles a day with no resistance training.
I work out 5x week going from biggest muscle to smallest with 20 mins of cardio 4-5x a week.
Monday: Legs 5 sets 6-10 reps 5 exercises
Tuesday: Back 5 sets 6-10 reps 4 exercises
Wednesday: Chest 5 sets 6-10 reps 6 exercises
Thursday: Shoulders 5 sets 6-10 reps 7 exercises
Friday: Arms 5 sets 6-10 reps 6 exercises
In a couple of months I will see how this works out, but you should know your weight loss may slow because muscle is heavier than fat, but it should speed up the fat loss over time and make you very toned.
All this can be done in 1 to 1.5 hours in the gym (including some cardio (not counting your shower
))
Best of luck....
As you lose weight, you are also losing muscle (including the burning of fuel potential) - it stands to reason that not all the weight you lose is fat, probably (and I am not entirely sure of this ratio - so conservative estimate) 20-30% is muscle, maybe more. So if you lose 100 lbs, you have lost 20-30 lbs of muscle - muscle that could be used to burn more fat. Don't worry, your not going to "bulk up" unless you go really heavy and training like a fanatic. But a good rule of thumb
3 x week
M-W-F
Monday - 3 sets 6-10 reps of a weight that makes you fatigued on the last couple of reps (preferably unable to continue after exercise)
Do at least 3 different exercises for each group of muscles
so for
Monday: LEGS: Squats, Leg Presses, Hamstrings, BACK - Lat pull downs and Some rowing machine. Finish with some crunches. 25-30 mins + 15-30 mins of cardio.
Wednesday: CHEST: Bench press, Normal, Incline, and Decline. Finish the chest with some dumbell flys.
SHOULDERS: Military press, Dumbell flys, Upright rows, and shrugs.
ARMS: Tricep push downs, Bicep curls (these get worked with other exercises too, so you don't have to do as many exercises, but can if they are not fatigued. Finish with some crunches. 25-30 mins + 15-30 mins of cardio.
Friday: Same as Monday.
You can do your cardio on other days too, but you will have to figured out what works for you, it is all experimentation with your body and what works for you, just don't lose all that fat-burning muscle walking 10 miles a day with no resistance training.
I work out 5x week going from biggest muscle to smallest with 20 mins of cardio 4-5x a week.
Monday: Legs 5 sets 6-10 reps 5 exercises
Tuesday: Back 5 sets 6-10 reps 4 exercises
Wednesday: Chest 5 sets 6-10 reps 6 exercises
Thursday: Shoulders 5 sets 6-10 reps 7 exercises
Friday: Arms 5 sets 6-10 reps 6 exercises
In a couple of months I will see how this works out, but you should know your weight loss may slow because muscle is heavier than fat, but it should speed up the fat loss over time and make you very toned.
All this can be done in 1 to 1.5 hours in the gym (including some cardio (not counting your shower
))Best of luck....
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