Considering changing my workout...need advice
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  • 03-24-2008 8:23 PM
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    • she_star
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    Considering changing my workout...need advice

    Hello!

    I've been taking Alli for the past month and I'm a bit disappointed with my results.  In addition to eating just slightly better (I'm following my program most of the time) I feel like I need to kick my workouts up a notch.  I'm 5'3", 170 lbs, my goal is to be 130-135.  I carry weight in my thighs, butt, and tummy but I also need to tone my arms.  What can help me do all those things and not require that I'm at the gym for two hours a day? 

    I currently go to the gym 5 days a week.  Usually 3-4 days/wk I do cardio on the ArcTrainer machine for 30-40 mins.  I also do some free weights (pull ups, bicep curls) and crunches two of those days.  Once a week I also take an hour long weight lifting class (which leaves me exhausted).

    I'm considering doing two days of boxing (my gym has a circuit style program) and personal training to really kick my workouts into high gear.  Would this be a better routine than what I'm currently doing?  I had done personal training before with no real results which makes me nervous about doing that again (I'm also more devoted to the weight loss this time around though). 

    I'm sorry for the long post, but the people at my gym will tell me whatever they need to in order to sell me into their different services.  I don't know where else to turn for honest advice.  Thank you so much for any guidance you can give!

    5ft 3in | gw: 130 | sw: 175 (2/08) | cw: 142 (8/5/08)

    Lbs left to gw: 12 | Total weight loss: 33

    Be the change you want to see in the world-Ghandi

  • 03-24-2008 8:52 PM In reply to
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    • PaulLauer
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    Re: Considering changing my workout...need advice

    Hi She_star,

    Please don't get discouraged.  Keep in mind, only being on the plan for one month is not a lot of time for your body to adjust and start reacting.  It takes alli about two weeks to really kick in, so you should be seeing progress soon.

    Also, your diet and following your caloric and dietary plan is critical to making this work.  So, make sure you are following your diet carefully all of the time and taking the pills as recommended consistently.

    Regarding exercise, cardio and strength training are the two key components for losing fat and building lean muscle mass which also contributes to fat loss.  You do not need to be at the gym for 2 hours a day to see results.  In fact, I always recommend that you try working out smarter, not necesarily more.  Here are my recommendations:

    In addition to the arc trainer, you should add more variety to your weekly regime.  Try incorporating other forms of cardio such as the elliptical, treadmill, spinning class, etc.  Intensity is key.  Instead of working on the machines for 40 minutes each time at the same pace, make sure you are changing things up regularly by experimenting with different speeds, durations, distances, terrains, etc. Intervals and hills workouts are both excellent ways to burn a maximum amount of calories in a short time.  You should be interchanging some days of longer, less intense exercise with some days of shorter, more intense sessions.  The trick is to challenge yourself each time. Boxing will be a terrific addition to these workouts as you will be using your muscles differently and really getting your HR up.

    In terms of strength training, you want to aim for two total body sessions per week.  Each session should incorporate three sets per exercise and 12-15 reps each set.  With the weight you use, you should not be simply going through the motions, but really struggling to complete the last few reps of your last set.  Working with a trainer, at least to understand where you need to be and the types of exercises you need to be doing may actually be beneficial for you, but of course it depends on the trainers' expertise.  If you are leary about working with one again, start by doing the exercises on this site under "mystrangthtraininglog."  If you have access to the weight lifting class, then try once per week in the class and once doing the exercises from the sight.Your muscles need proper rest and recovery to grow, so make sure you are spacing these workouts out by at least three days. Bottom line is, you shouldn't have to spend a ton of money on getting into shape. You are certainly on the right track, so keep up the great work.  I think you just need to streamline what you're doing a bit and keep track of your progress and intensity, constantly upping the ante. 

    Let me know if you have any questions.

    Good Luck,

    Paul

  • 03-26-2008 1:05 PM In reply to
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    • she_star
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    Re: Considering changing my workout...need advice

    Thanks so much for the insight, Paul.  I'll be taking your advice to heart and incorporating it into my workout routine.  My gym offers quite a few spinning classes, I might start sitting in on one of those a week instead of chugging it on the ArcTrainer.

    It's also good to hear that I'm doing something right.  :)  It's hard to work so hard with little result, but at least it's something!  Hopefully in the next few weeks the weight will start to drop.

    Thanks again for your help,

    */she

    5ft 3in | gw: 130 | sw: 175 (2/08) | cw: 142 (8/5/08)

    Lbs left to gw: 12 | Total weight loss: 33

    Be the change you want to see in the world-Ghandi

  • 03-26-2008 5:51 PM In reply to
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    • PaulLauer
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    Re: Considering changing my workout...need advice

    Hi She_star,

    I'm happy that I was able to help you!  Keep at it and keep me posted.

    Good Luck,

    Paul

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