I'm not sure if I'm exercising right to lose weight... help!

K

kaylav1024

0
I'm 21, and female. Am I supposed to do cardio AND weight training if I want to lose weight? Or is it better to do cardio and stuff such as yoga, pilates, etc instead of weight training? Here's been my routine for the week: (and yes, I've been watching my diet, btw)

Monday- morning: 30 minutes yoga combined with push ups, crunches, etc.
afternoon: walk, 20 minutes, bike 30 minutes

Tuesday- morning: 30 minutes yoga w/ push ups, crunches, etc.
afternoon: 20 minutes walk, 30 minutes weight training
night: 30 minutes exercise bike

Wednesday- morning: hula hooping 20 minutes, pilates 10 minutes
afternoon: 20 minutes walk, 15 minutes exercise bike
night: 30 minutes weight training, 20 minutes exercise ball exercises

Edit: I want to weigh 120. I currently weigh 140. I'm watching my calories and am following my nutritionists program. I just want to focus on my exercise in this thread, so please don't ask questions about my diet. Thanks :)
 
When you gain muscle mass, you would lose both fat and size. Muscle per pound is more metabolic than fat per pound. And since, muscle is denser than fat, you would reduce your size too. You should always aim on your size not the weight. So for your plan, you can follow a strength training and cardio plan.

You should strength train 3 days a week (non-consecutive days) and you can do your cardio on the same day after the strength training workout or on the other days. But, I would recommend it to be on the same day, so you get some full recovery days.

Your strength training routine should consist of compound movements that burn more calories and also hit more muscles, rather than isolation movements. Squats, Bench presses, overhead presses, rows and deadlifts are basic compound movements. Learn these movements from a personal trainer in the gym. you don't need a personal trainer throughout, but for the first few days he would be useful. But, make sure they teach you these and they don't make you buy them out for the whole year.

If someone says you that these are not for girls, don't heed.

You seem to be on the right track on the diet. Make sure you take more proteins and correct amounts of fat and carbo hydrates. Eat veggies for your vitamin needs.

And finally sleep 8 hours daily. And whoa your extra pounds will disappear in a maximum of 5 months :)

Visit this blog for more fitness advice: You are 17 years old that is your main advantage. Now, you need not be ashamed of anything. You can change your body.

First things first. You should start up with a program and be consistent. That is the key :)

Next you need both strength training and cardio workouts. You should do 3 workouts per week.

It should be strength training followed by a maximum of 45 minutes of cardio exercises.

for strength training you should do compound movements like squat, bench press, over head press, deadlift and rows. It would be easier when you use barbells to increase weights.

For cardio running, swimming, etc. You should start with something and build up your stamina and speed and go towards the 45 minutes goal.

Next part is the diet and recovery. You should eat around 3000 cals and have a minimum of 8 hours sleep. Eat more of protein and less of carbohydrates. Never deprive yourself of carbohydrates or fat sources from food. Eat veggies and follow this for a long time. And you will be where you want to be.

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Hi there, interval training is definitely the best way to lose fat and build lean muscle. If you alternate high intensity cardio intervals with some weights you will increase your metabolism so that you burn more calories as you go about day to day life. Depending on whether you prefer to exercise outdoors or at a gym you can just continue your normal walk and bike cardio, but include short bursts of high intensity. So do a sprint for a couple of minutes, then slow to a walk, then power walk, then sprint again. With the weight training, depending on how heavy you go, you will have to leave at least a day in between for your muscles to recover, so you can do your yoga/pilates on those rest days!
hope that helps :)
 
Hiya,

what kind of results have you been getting form your current plan and do you take measurements or just go by the scales?

I agree with the above, strength training and intervals are the way to go for fast fat loss.
Stick with a programme for 4-6 weeks, then change it.

good luck
 
I agree! Strength training and intervals are a must! They both burn fat like crazy! Stay off the scale as well. The tale is told in inches not pounds. You could start your journey at 140 and never lose a pound but at the same time totally transform your body.

Good Luck! We're here for ya :)
 
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