Hi Paul and Kelli,

You guys have always been so helpful which is what brings me back.  I have implemented a vigourous routine of high impact step areobics twice a week and spinning twice a week (1 hour classes).   I also do cardio on the eliptical, treadmill or cybex machine before my class.  I have been trying to get in my strength trainig as you suggested but here's my problem.  from all the step and especially spinnning is REALLY toning my legs and I don't want muscular looking legs.  Should I still do strength training on the macjines for my leg?  My quads in particular are geting very solid with muscle.  I noticed that my hamstrings aren't as tight as I would like though.  Any suggestions?  Oh by the way, all your tips have helped me achieve my 30 lb badge...just 21 more to go!!

Thanks in advance,

Stephanie

Hi tbtbstressed,

Wow!  Thank you for the kind words!  I am very excited to hear about your amazing accomplishments...you should be so proud! 

So, to answer your question in regards to including strength training into your week, YES, you should!  Performing high intensity cardio workouts such as step aerobics and spinning is a great way to burn a lot of calories and create nice, lean looking muscles. You are right that these workouts do tend to focus more on the front of the legs (quads), and include a lot of forward movements, which may leave your hamstrings somewhat weaker. Typically, women are not going to build bulky muscles b/c we simply do not have the hormones or genetic make-up to do so.  But muscular, shapely legs will be the positive result when you are eating right and exercising!  

Strength training is critical to the long-term success of any weight loss program and will promote a more efficient metabolism. This is b/c muscle is more active than fat, requiring more energy (calories) than fat, even at rest.  I would recommend that for best over-all results, you not only focus on the legs, but perform an full-body workout!  Work your quads, hamstrings, gluts, back, arms, etc. etc.  I would also encourage you to begin adding in a day of yoga or pilates. These workouts will keep you long, lean and flexible. 

All you need is 5 days max of 1 hour per day of cardio. Anything more than that can actually thwart your efforts.  The fact that you're including bursts of higher intensity is a very good thing, so keep that up!

Best of luck to you and keep us posted with your progress, 

Kelli

 Thanks Kelli,

Stephanie

 Hi Stephanie,

I am so very proud of your progress and effort and you should be very proud of yourself.  You have done so well and it's so impressive to hear what you are acieving now.

I echo Kelli's advice regarding strength training, and just wanted you to know that we're always here to help.

Keep it up!

Good Luck,

Paul

Hi Stephanie, 

You are more than welcome.  I will be anxious to hear from you about your progress!  

Keep working hard and stay committed to your health... the aesthetic benefits will be the icing on the cake, so to speak! :)

Your friend in fitness, 

Kelli

 Kelli and Paul,

Again thank you both!!  I am taking your advice and incorporating a day of yoga into my routine.  Since Friday is a "free" day I will do yoga on that day.  Also, Friday will be my day to work the lower body so adding yoga should help with stretching.

On another note though, I have been really having difficulty sleeping lately. I work 11pm till 7am.  I ususally hit the gym at about 7:15 am to 7:30 and am there unitll 9:30am on Mon,Wed, 10:30am Tues and Thurs...friday varies.  I am only able to get 3-4 hours of sleep per day no matter how hard I try. I even resorted to taking a sleep aid this week.  Someone suggested taking a week off from the gym (which I hate to have to do) and going home after work and resting, and returning to the gym one  week time.   Basically just allowing myself a period of rest.  Do you either of you have any suggestions for me?  My other alternative would be to "flip-flop" my exercise routine ie: home after work and gym later in evening before work...the only thing with this option is I wouldn't be able to take the AM classes which I absolutely LOVE.

I would appreciate your input.

Thanks,

Stephanie

 Hi Stephanie,

You definitely need more than 3-4 hours of sleep per night!  You need to find a routine that works for you.  Flip flopping your routine, as you suggested, might be a good idea.  After working all night your body probably needs to get some rest before you workout.  I know you love the AM classes, but it is so important that you get more sleep and if flip flopping helps you should do it.

Taking a couple of days off from working out and than trying the switch may be a good idea. 

If possible, I recommend that you try to find a system that works for you that dose not require you to use sleep aides.  Give the switch a try and let us know how things work out.

Good Luck,

Paul

 Hi Paul,

I have decided to take a few days off from the gym this week.  I am not going top go M,T or W.  I plan on returning Thursday for a spins class in the AM. I think the few days off to get some much needed rest will make me fell much better.  I am going to try and return to my regular routine after a little break and see how that goes.  If I find that I end up back at the same point of no sleep then I will in fact switch my routine around and exercise in the afternoon or in the evening just before going to work.  Thanks for listening.  I'll keep you posted

Stephanie

 Hi Stephanie,

Thanks for the update.  Getting a few days rest will help to rejuvinate you, but be careful to remember that it is basically only serving as a band-aid if you are going to continue to sacrifice sleep.  I admire your determination, though and know how much finding a great workout can motivate you.  So, I suggest switching around your rotine like you  originally suggested and incorporating just one day of morning spin per week.  You'll have more energy to give to your workouts, thus potentially burning even more calories and feeling  better. 

Keep it up! We should all be so dedicated.

Good Luck,

Paul

 Hey Paul,

I have rested this week and gotten a much needed rest.  I "snuck" into the gym one day though..Tues afternoon for a quick cardio workout.  I plan on going tomorrow morning.  It's amazing how hooked I have become on exercise.  I will definitely try and adjust my workout routine...perhaps moring classes 3 days a week and afternoon workouts on two days.  We'll see...I'll keep you posted.

Stephanie

 Hi Stephanie,

I am so glad to hear you've rested and are feeling better.  It's also so wonderful to know how far you've come and how much you've embraced exercise and all the benefits it brings.  You'll never have to worry about slipping into bad habits again because your body will demmand you remain in this healthy frame!

Go ahead and experiment with different workout times, just remember that sleep is a critical part of the overall weight loss process.  I also want to see you remain excited about it and have the proper energy to give each workout your all.

Keep me posted!

Good Luck,

Paul

 Hi PAul,

I just wanted to jump over here and give you and Kelli and update.  I have rearranged my schedule a bit and on the days when I finish work and am really tired I go home.  I don't push myself like I was doing before.  I am fortunate enough to belong to a gym that has other classes in the evening.  I was able to catch a spin class last Thursday night (as I skipped the morning) and did the same thing today.  I am still getting in my 5 days a week workout and am trying to work in getting sleep also.  I have been doing a lot of reading and it has confirmed what you told me before about adequate rest and weight loss...they go hand in hand. Thanks for the advice.  I am really impressed with how much I love to workout now.  I don't see myself ever slipping back into that lazy rut again.

I'll continue to update you.

Stephanie

Hi tbtbstressed, 

I am so glad to hear that you're doing well, and are staying the course!  It sounds like you've got a really good grip on how to continue making progress!  

I know that you won't slip back into leading an unhealthy, sedentary life b/c you've put in so much time and energy into changing your life...AND you're loving it!  Keep reading and educating yourself, as well as making good, smart decisions every day!

Do stay in touch and keep us posted!

Your friend in fitness, 

Kelli

Hi Stephanie,

What an encouraging post!  I workout 5 days a week now also, for the last twelve weeks, before that I was only doing 3 days a week.  I love my gym, I haven't joined any classes yet, but they are available.  I heard the spin classes are a real workout----have you found that to be so?  Tampabayb

 Hi Stephanie,

Thanks for the update!  It's good to hear that you're making your schedule work for you.  What great news that you can take evening classes as an alternative.  Keep being kind to your body by going home after a long day if it's really too much.

Yes - aqequate rest and weight loss do indeed go hand-in-hand, just as it does with good health.  I was so happy to see you inspiring other alli users on this board yet again, keep it up. 

I'm curious to know how you're doing with your weight loss goal for Halloween.  Do you feel better now that you're making your schedule more sleep-friendly?

Keep it up.

Good Luck,

Paul