the cardio & weight machines at the gym for a 5’2″ 32 yr old female weighing in at 166lbs & 48% body fat. Three day a week work out routine using the the weight machines (the kind with the pins not the free plates) & cardio such as treadmill, bike, etc wanted.
Looking for a very specific no guess hour or less routine. Something that could be tracked on paper and checked off as completed (specific machines). NO squats or free weights please. Current comfort level: walking at 3.3mph 0 incline for 30 minutes/ 20lbs weight for upper body at 3 sets 15 or less reps per set.
Biggest goal is to increase endurance, lung capacity, & strength BUT 50+ lbs weight loss is very strong second.
Personal Trainers at Gym aren’t interested in helping with out major fee, any help would be appreciated, web articles found are too vague on machines or aren’t written for the weight machines, also fat burning vs. cardio is very confusing!!! How long, how much, how many, which ones????
Thanks…
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December 26th, 2009 | 
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start doing kapalbhati pranayam as suggetsed by baba ramdev in aastha channel for 10 minutes daily
you can see you tube also
I used to have the fattest stomach. Here’s a good site I found that really helped. It gave me great workouts and diet tips and showed me what I was doing wrong before…
http://www.Lose10Now.com
Good luck to you!
The squats are hard for you because you are over weight. Even 5 lbs more on my body makes the squats hard, so consider squats to be a goal, because they really build up leg and butt muscles, which then help you burn off more calories in a day. I would be bored to tears doing the weight machines all day. Try taking some classes. There are 50/50 classes which alternate weights and cardio. When you get sick of the weights, you jump around again, so the time flies by and you will get better results. The instructors are motivating and they tell you how to modify your movements if you are new. You wont be the only one doing modified movements. If you want to lose weight, you should do the cardio. This fall, I couldn’t do cardio classes, because I was working. I did weights on my own time and I gained weight. I needed the cardio to burn off those calories and 500 calories of cardio, when NOT done, does add up, so I put on some weight. So, see, cardio is important. If you want to increase endurance, this will happen within one month of cardio. Same thing with lung capacity & strength. Once a year, my gym will do an assessment. My scores were so good that I was ranked at the 99th percentile for my age group. I just turned 42 yrs. old, so trust me on this. I’ve been doing this for years, and you need your cardio to lose weight, you need to eat right, and you need weight training to build muscle. Have I convinced you yet?
You need to get a combination of anaerobic and aerobic exercise in. I recommend reading the article that I provide a link to below.
While it is somewhat more vague than what you are looking for, it will show you how to structure your workout for the specific goals of optimizing fat loss and increasing endurance. The workout, as written in the article, really takes 1.5 hours, but can easily be scaled back to meet your needs.
The article tells you which muscle groups to target when you work weights, but doesn’t tell you specifically what exercises to do in order to work those muscle groups. That’s because there are so many exercises for each one (weight machines, free weights, resistance bands, no weights – just body weight as resistance). So…If you use the article below and you want to know an exercise that targets your biceps, for example, then you would search online for “exercises that target biceps.” If you specifically want exercises that use no weights, then modify your search to something like “body resistance exercises that target biceps.” Using the article below and doing a few searches on the internet for the nine or ten major muscle groups to target will result in the checklist that you are looking for.
In order to reduce the 1.5 hours down to 1 hour or less, try modifying the times as follows:
5 minute warm-up
5 minutes stretching
20 minutes cardio (follow instructions in article)
15 minutes weights (follow instructions in article)
10 minutes – alternate days between light cardio or core strengthening – you really just want to get your heart rate back up slightly for a little while
5 minute cool down
You’ll have to move through the sequence pretty quickly to complete in an hour.
If you only have thirty minutes:
5 minute warm-up
5 minutes stretching
20 minutes on treadmill with two 2 to 10 pound dumbbells (start out light) at a fast walk pace with a slight incline (0.5 to 2.5 – again start small)…While walking on the treadmill, do random arm exercises with the dumbbells – bicep curls, tricep extensions, etc. – anything that keeps your arms moving for the full first 15 minutes (don’t rest your arms) and that can be done safely while walking. For the last 5 minutes, walk without the dumbbells and use the time to cool down – slow the pace, reduce the incline, etc.
Here’s the article:
How to Structure a Workout to Optimize Weight Loss:
http://www.ehow.com/how_4917102_structure-workout-optimize-weight-loss.html
Good luck!!
Miss,
I’m not sure weights are the way to go to lose weight.
The things you want are difficult to accomplish with weight training as the time period required to burn significant levels of fat is too short.
Your aerobic metabolism doesn’t fully kick in for about 20 minutes. Lifting weights and gym machines for the most part build muscle and each set lasts only a minute or two.
Endurance building is relatively simple and you burn fat doing it. Your primary tool of choice is a HEART RATE MONITOR for about $50. What I am about to describe to you is called AEROBIC BASELINE ENDURANCE training. It comprises approximately 50% of the training used by marathoners and endurance athletes.
You’re already off to a good start by being able to maintain 30 minutes on a treadmill, elliptical or stationary bicycle. Increase duration to 45 minutes and then increase duration OR speed by 10% per week but no more. You want to maintain your heart rate at no more than 75% of your maximum heart rate — 220 – age OR 217- (.85 x age). This is called Zone 2 and it can get really BORING so you might want to get an MP3 player or Ipod. If you have to walk, fine. If you can run, fine. If you need to do a combination of walk/run/jog, fine. Just maintain your heart rate between 70%-75% of max.
You see in Zone 2, 80-90% of your energy comes from burning FAT. But If you exercise at higher intensities (High Zone 3 or Zone 4), you burn more sugar/glycogen. If you run 3 miles and your heart is pounding, chances are you burned 400 calories of SUGAR and your lunch was burned–if it didn’t come up. If you walk that same 3 miles, 95% of the 300 calories you burned came from stored fat–yup, your love handles took the hit. And you’d still be able to walk another 3 miles.
Look up training in Heart Rate Zones and look for a Timex heart rate monitor that has the basic features. In about 12 weeks you should be able to drop 2 stone with workouts at low intensity/conversational pace/Zone 2 (they’re all the same). And I’m guessing you’ll be able to run a 10K race at a 10 minute mile pace no problem. It doesn’t matter if you use the elliptical, treadmill or stationary bike and it’s good to change up to use different muscle groups.
See you at the finish line!