I’m a mid-twenties woman and just getting back into excersizing cause I am really fat. I need to lose about 30 lbs and tone all over, but I don’t know how to do it. I want to try weight lifting, but I have never done it before, and I have a lot of questions:
Is it better to do many reps with low weights or a few reps with heavy weights?
I usually jog a couple miles 3 or 4 times a week. Should I do this before or after lifting?
Do I need to warm up or stretch before I start lifting?
How many times a week should I go to the gym?
I am completely lost. Any advice will help!
I would suggest hiring a personal trainer.
You may want to start with low weights and high reps and as your body and muscles become accustomed to the work out, you can increase the weight and obviously will do less reps.
It’s great that you already jog on a regular basis. You can do the weights before or after cardio, maybe even alternate.
Good luck : )
My treadmill died and I can’t run outdoors with the weather being so bad. What are some cardio workouts I can do that are as effective on burning total body as running?
Yoga, most aerobic exercises for at least 20-30 mins, calisthenics proceeded by warm up stretches and finshing with cool down stretches.
Make sure whatever you are doing it is high intensity and you reach 85% of your target heart rate for a period of time to ensure fat burning. Also dont forget to hydrate during and after exercise.
Once a day? Or only the days that you workout?
It’s up to you. You can have them everyday if you want. It doesn’t matter if you eat them on your off days since its not part of your post workout meal.
I have a weight lifting class I’m taking in college 11:30 to 12:45 a.m. and I eat breakfast at 6:30 a.m. I don’t have much of a meal for breakfast and I think I burn much of it off in my judo class before my weight lifting class, resulting in little energy to work with. I lift for a little more than 45 minutes and wondering if that would affect my body by a lot! Would my body start using lean muscle as energy or would I still be losing fat? I don’t eat anything else than breakfast in that time period( 7am to 1pm) . I try to bring one piece of fruit from time to time, but is that enough? Oh, and I heard lifting weights AFTER cardio is bad, can anyone tell me why? Thanks a lot!
its actually better to do cardio first, it gets you blood flowing through your muscles so they’re more receptive after. As for lifting on low energy, you’ll still be burning fat, but you may want to remember that it can be dangerous if you’re using free weights, and pointless if you cant properly concentrate on the muscle.
What is the advantage of circuit training when incorporated into toning/endurance exercises?
I recently started doing full body circuits (free weights with a minute of intense cardio in between) twice a week, in addition to cardio and weights. The weights are done on alternate days, with abs daily due to recovery times.
Also, I have an hour of cardio after the circuit training, as well as 3 other days during the week.
the advantages of circuit training is that your burn more fat and faster .As well you build up your stamina lot quicker if you were to one or the other in a training program
I use to do crunches, weighted sit-ups, and leg lifts 3 times a day everyday but im spose to let them rebuild right? Take a day off then do ab workouts.
I have 2 questions.
1) Can you do ab workouts everyday or do you do them every other day?
2)If I do do them every other day should I do my ab routine 3 times a day (breakfast, after school, night) or just one time a day?
Hopefully that makes sense….
One session per day, which can include multiple sets, five (or Four) days out of seven – varying your days off, should provide maximum results for minimum effort.
Results though will also depend on genetics, and your level of Body fat.
Anyone know of any good pec and abdominal exercises that don’t involve weights or machines. Things that I can do at home or at practice, like pushups, crunches and planks. I am a competitive swimmer so I am not going for bulky muscles, but more lean and quick. Any good Ideas?
push ups and bench pressing=pecs
crunches and sit ups=abs
pull ups and chin ups=muscular arms and tight muscle back
squats and lunges=tight hard butt
and chair or bench dips best for arms