Lose weight and tone?

[rowan]

Heya,

I was wondering if anyone knows the best and most effective ways to combine cardio and weights/toning exercises. At the moment I go to the gym and hour a day and only do cardio, as I'm only 8 pounds away from my goal weight id like to start toning up too by using the gym weights machines and doing the usuals like sit ups etc. Does anyone know a good amount of time to spend doing each cardio and toning to get a good balance?
Going on holiday in September so if I looked how I wanted to by then it would be good! I don't want to be muscly, just toned 🙂

[rowan]

(I'm also a dog walker so do lots of walking- want to focus mainly on my top half and stomach)

[SunsetRunner]

I decided to take the plung and get a personal trainer to help me get more toned, and learn how to take advantage of all of the equipment in the gym  that I always see the guys using. I was amazed at how much in six weeks my fitness level has improved. I'm getting very toned in my abs and everywhere else. I'm learning that it is not just about cardio.                                                                                            personal trainers have different price plans I would recomend tying one a few times to get you started.  I . The reps you do depends on your fitness level.

[rowan]

Thanks for the advice but that deffo isn't an option with my income, only just affording the gym membership!

[slysam]

An hour a day, how often? If 5-7 days a week not a problem. You don't need to combine cardio and strength (though there are workouts that do). Alternate--do strength exercises 2-3 days a week and the cardio in between. I think something like this is usually the best long term habit. If you were just starting out I would suggest similar--since strength training helps you keep your lean mass so you will look more "toned" after you lose the weight (and it helps maintain the metabolism). If you really want to feel your heart beat faster on strength days--do circuits as circuit training does have aerobic benefits. I don't suggest daily toning though, some lighter toning can be done daily (i.e. yoga has some strength/toning benefits but usually can be done daily). But challenging strength/toning exercises do require time for the muscles to recover. That is why I would suggest alternating rather than combining both into the same workout. If you only had three days a week to workout the suggestion would be different. I think you will get better results with more frequent exercise and focussing on different goals on alternate days (and I think it makes it more interesting too). A trainer is a good idea especially to help you set up a good strength program. If that isn;t an option, see what classes your gym offers. There are a lot ofgreat book, internet and DVD programs too, but I think it helps if you already have a little experience before using them (i.e. it is hard to learn a new exercise from a book).

[rowan]

6 days a week, okay thanks, I know that my gym does a circuits class and zumba which is included in my membership. I really want to do Gillian michaels 30 day shred again but the last time I did it my knees didn't agree with all the starjumps and I couldn't walk properly for ages! anyway thanks! 🙂 

[slysam]

Oh, gym weights machines, I missed that. Often people discourage these as you might get better results from free weights. But one benefit to machines is they are usually set up to be pretty safe and have a low learning curve. Also usually gym staff are willing to show you how to use a particular machine. So you may be able to come up with a program using machines without a trainer. You probably want to cover the major muscle groups and to work opposing muscle groups. So if you work your upper back you also want to work the chest. If you work the front of your thighs, you want to work the muscles on the back of the thighs too. You don't necessarily need to do a lot of different exercises because if you use heavy enough resistance some exercises will work multiple muscles (look up compound exercises one example is a squat). Another option, do your cardio at the gym and do bodyweight circuits at home. There are a lot of good workout dvd and phone/pad app programs using bodyweight exercises. I can give you some ideas if you want. I think this can be a good gateway to strength training for people who like cardio but are not as interested in weights. Some say there is a limit to how strong you would get with bodyweight, but if you are not already strength training you will likely benefit. And I think it is good to learn how to get a good workout anywhere with little or no equipment as it is handy on vacations or when you can't get to the gym.

[JINKS2008]

Getting tone starts with what you put in your body. Fruit, veggies and lean meat. I have tried everything this has worked best for me in toning down and getting muscle definition.

[slysam]

Classes can be great! It depends on the instructor/gym but ideally a good instructor would correct your technique if it is noticeably off or offer alternative exercises if an exercise just isn't right for your body. That is one of the things I don't really like about Jillian Micheals. I use to have 30 Day Shred and didn't really feel I get the most benefit from the way that workout was structured, but worse I didn't like some of her instruction. For examplewhen she says there is no modification for jumping jacks that she has 300 pound clients that can do them. Um... In my opinion a good instructor would offer an alternative as there may be 90 pound clients who find them damaging to their body (really any exercise can be wrong for some people-- I am not picking on jumping jacks). About "tone", that is a subjective term. Usually it seems people mean they want some muscle development, want a little of their muscle to show, but they don't want to look "ripped", super defined, or have bulging muscles and veins. Is that what you mean? If so, that is largely a function of how lean you become. With the same muscle fitness, one person might look ripped because they have very low body fat while someone else is slim but still carries enough body fat that those muscles just peek through a bit. I mention that because sometimes people do light, less challenging exercised when they want to look toned when they might see results faster with more challenging resistance training. I've seen slim people who do not seem "toned" (aka "skinny fat"), so "toned" or "ripped" both depend on developing the muscles strength but the difference is often how lean the person is.

[rowan]

I've seen a lot of the apps in the app store and have used a few, but I think what I really want is just a structure, so I know exactly what I'm gonna do on each day and not just 'oh maybe ill use that app at home later', I just have a really structural mind set haha, which is why I would rather do it in the gym too. I don't want to look ripped no, just not 'flabby', obviously I know that comes with cardio too which I would be doing. 

The Jillian thing was unfortunate as I found it pretty good when I did it for 15 days (as long as I could before my knees gave up), it really lifted my stomach and I could see a teeeeny bit of ab definition at the top of my abs (and I weighed 1 stone heavier than I do now). 

What I've got from what your saying is just to spend a couple of days doing the toning exercises at the gym, which will be easy because there are lots of machines, and to do cardio the rest of the days, plus classes when I can. Which are all good ideas. Think I should start swimming too but I find it soooo boring haha. I know how to use the machines as it's compulsary to have an induction when you join the gym so you can't sue them if you hurt yourself too. 

Thanks for your help! 🙂

[rowan]

I'm a vegetarian so no lean meats for me! But I eat ALOT of vegetables and quite a lot of fruit (don't want too much sugar for my teeth!)

[Heybales]

A great way to start a strengthening program is circuit training, but heavy compared to the way many do it.

Don't even worry about doing cardio and strength together, focus on one to get max benefit from your time.

Jack of all trades, master of none - don't want to do that.

3 x a week, maybe 10 min cardio warmup and 10 min cardio cooldown.

You can use dumbbells, which is nice because usually there is several sets, so the fact you are surrounding yourself with the ones you need doesn't prevent others from using another set.

You'll want 3 to 4 circuits, one lift after another, 60 sec rest max between, 30 sec minimum.

You'll have to manually log this, as Fitbit will be badly underestimated. Track actual time for accuracy.

You want enough weight that 15 to 20 reps is tiring at the end of 1 set of 20. By the 4th set and last reps - may have trouble keeping good form.

Here's a good order using the biggest muscles first, and alternating between lower and upper body.

Piece of paper with the order and current weight of dumbbells to use is all you need. That can be on phone too of course.

squats - quads and glutes

lat pull-down or weight-assisted pullups - lats and upper back and biceps

straight-leg deadlift - hamstrings and lower back

bench press - chest and triceps

planks - 15 sec intense hold front and then both sides

shoulder press - delts and triceps

For form - click on the muscle mentioned, look under dumbbell usage, and watch.

http://www.exrx.net/Lists/WtFemale.html

Cardio on between days for first few weeks, you may want very low key, just to get blood flow around to ease the pain. Ready for some pain!

Actually, start out lower weight hitting that 20 reps until sure on form, then start increasing weight to find what you need.

[rowan]

Thanks! I think i'll stick to mainly cardio at the moment just to get my weight down a few more pounds and then try doing this and focus on it instead of cardio 🙂 

[13]

i work the body part im going to work on the machine. Say im doing squats. I will do 8-12 squats then 15 burpees. i repeat that 4 times. just ad cardio into weight lifting.

[TandemWalker]

Hi @rowan - I just did a quick read of this thread and thought I should add my own insights to all the already excellent advice you've received, relating it to my own experience.

"I was wondering if anyone knows the best and most effective ways to combine cardio and weights/toning exercises."  You've incorporated cardio and strengthening in your daily exercise regimen, and I think that's a good thing and the best approach, and that's what I do as well. But I try to vary my exercise as much as possible. If I walk, I just don't walk - I walk as fast as I can for one minute; and then resume to a normal pace for the next three; and cycle through like this during my entire walk. I don't jog, I do walk/jog intervals using a 50/50 split during my entire workout - 2.5 min brisk walk, followed by 2.5 min. jog.

At the moment I go to the gym and hour a day and only do cardio, as I'm only 8 pounds away from my goal weight id like to start toning up too by using the gym weights machines and doing the usuals like sit ups etc. Does anyone know a good amount of time to spend doing each cardio and toning to get a good balance?

There is no hard and fast rule. But generally speaking, 8-15 repititions, 3 sets, work well. But if you work one muscle group one day, give them a chance to recover for a day or two; and work another muscle group next time you hit the gym.

Cardio is good, but if you do the same thing, day after day, your metabolism will adjust to that demand and stop burning more. That's why I like intervals, as it fools your BMR through peaks and valleys, and you end up burning more. That's why if I walk/jog one day, I'll do something the next day - like cycling, rowing ... I am not always successful, but I try to do at least one cardio workout daily (but never the same two days in a row); I try to fit in an abs workout daily (floor exerrcises); and I try to do strengthening daily (again, never the same muscle group two days in a row.)

I nice transition to weight training for me was elasitic bands - I use Thera bands, but one brand is probably no better than another. I adopted Thera primarily because of all the accessories they also have to make their use easier - although the accessories can be used with any brand of bands. But sticking with Thera, I only have one place to shop for all my needs. After using the bands for a bit over six months and toned up nicely, I started doing some free weights here and there, again avoiding working the same muscle group two days in a row. My goal was never to become Mr. LookAtMe, but just to tone up a little - and it worked quite well for me.

"Going on holiday in September so if I looked how I wanted to by then it would be good! I don't want to be muscly, just toned "  I pack a band or two whenever I go out of town. They take very little room and allow you to work out pretty much anywhere, with no need to go to they gym if you don't feel like it.

Any way, that's my lot. Hope this helps a little.