Hi, I have been on Alli for 4 months and I have dropped 50 lbs, and I have 15 lbs more to go.

My question is this, I walk on the treadmill 35 mins 4 days a week, and do weight machines 3 days a week.  But I don't seem to lose inches around my girth/belly & my arm area.  What type of excersize's could I do that would help clean these areas up???

I use the Abdominal machine, lower back machine, & rotary machine & rotary lat, and butterfly machines, and still seem to have problem widdling down my girth/belly area & my bat wings.  I have found that my legs and thighs have gotten things and toner, but not my girth/belly and  my arms are still kind of jiggly.

And finally, I have read the posts here and I am wondering what a spin class entails, I have never been to one and am interested.

Any help and asistance you could provided would be very appreciated.

Life is a Journey

sw 210

cw 159

gw 145

Hi CharWaits, Thanks for writing and congrats on your incredible weight loss!! You should be so proud of your hard work and commitment! Unfortunately we cannot spot reduce those areas that seem to be most stubborn to change! However, with the combination of a very clean diet, exercise that includes cardio and strength training, and alli, you should see great results. Although your workout regimen looks good, I would suggest that you change it up some! Firstly, I would encourage you to incorporate a variety of cardio exercises such as kickboxing, swimming, stationary biking as well as exercise DVD's like Taebo, Turbo Jam, the Firm, and Yoga Booty Ballet! Spin classes are also great and burn a lot of calories. They entail stationary biking with challenging changes of intensities by increasing resistance, speeds, etc and typically include fun music and very motivated instructor! Additionally, begin increasing the intensity of your workouts by increasing elevation, speed and/or resistance of your treadmill workouts. This will promote a higher caloric expenditure every workout session, therefore promoting weight loss and fat loss! Strength training 2-3 times per week will allow you to maintain/increase lean muscle mass while you are losing weight! The more lean muscle you have, the more efficient your metabolism is, as muscle requires more energy to function than fat! I would encourage you to begin incorporating additional ST exercises into your typical regimen. The alli website provides helpful animated demos for you to view. Go to "my activity" and click on "strength training log" to see them and choose the ones that are helpful to you! Choose those that will focus strengthening/toning the areas that are of most concern to you such as crunches on the FitBall, the Plank (for core) as well as tricep dips and triceps extensions! Keep up the great work and keep me posted with your progress! Kelli

Kelli

thank you for the tips, I will check out the strength training log and get some ideas.  I just purchased a FitBall today, and look forward to using that while at home.

Thanks again

Char

Hi CharWaits, Glad to help! Please let me know if there's anything else I can help you with! Continue to work hard and challenge yourself. Keep me posted with your progress! Kelli

I would suggest using free weights, kickboxing, or martial arts otherwise check into how much it would cost to hire a personal trainer for a couple of sessions and show you some new ways to workout.

Hi Dubol,

 Thanks for sharing your ideas, they can be very helpful and motivational.

Good Luck,

Paul

 Dubol

Thanks for the ideas, I have been thinking about getting a personal trainer at the gym for a session or a couple of them actually.

Thanks

Char 

Hi CharWaits,

I wanted to address your apin class question.  I teach classes and I think you will love it.

Spinning is an excellent workout.  After several weeks, it will help to increase your cardio endurance, energy level, and strength, especially in your lower body. The average class can last anywhere from 45 minutes to an hour, and they can be extremely intense - bringing your body through a combination of aerobic and anaerobic zones. I like spinning because you control how hard you work, and can participate at your own pace. Spinning minimizes the wear and tear on the joints; you don't have to worry about heavy pounding, etc. Classes typically begin with a warm-up, take the riders through a great workout of hills (using resistance on the bike), upward climbs, speed work, recovery, etc. and ends with a cool-down and stretch.  Most classes are set to motivational music and the instructor helps guide you along the way.  

With weight loss and physical fitness, you want to participate in different forms of cardiovascular activity to focus on working the larger muscles from different angles. This will also allow the muscles worked to recover from the workout and be prepared for the next ride. You will also maximize results by combining strength training exercises for total body, 2 days per week. 

Good luck,

Paul

 Paul

Thank you, Thank you, Thank you for the information, you really provided me with a great peek into the class, I am thirlled that the Y that I belong to is starting spinning classes soon, I plan to sign up tonight when I go in for my workout and to find out exactly when the classes start.

 

Thanks

Char 

Hi Char,

You're so welcome.  That's what I'm here for.  That's great that you'll be able to take classes at the Y . . .sign up and let me know how you like the classes.

It's a fun way to get into great shape.  Keep me posted.

Good Luck,

Paul

Do more ab workouts (especially the plank!) and push ups, also make take a boxing, cycling or kickboxing class. running works great for me abs...and the elliptical. Maybe try tightening your stomach while walking on the treadmill (or wearing a weight belt?) and carrying weights.

 

 

Hi GetRight,

All great suggestions.  One thing I do advise against is walking with weights.  It has the potential to throw your body out of alignment and places unecessary pressure on joints.  Because there is a risk of injury, you are much better off keeping your weight training sessions seperate.  Plus, the amount of extra calories you burn while holding weights on the treadmill is so minimal, it really isn't worth the risk.

Keep the good suggestions coming though. 

Good Luck,

Paul 

 getright

 

Thanks for the suggestions, I have tried the elliptical, but at my gym they are always in use, hard to get one.  But the ab workouts sound great, and I have just started a cycling class, although they only have 9 bikes, and if I don't get there at least a half hour early the class is full,

Thanks for the great suggestions

Char 

Hi Char,

I'm glad I was able to help!  Keep up the good work and keep the questions coming.

Good Luck,

Paul