Workout advice

[Lizlashley]

I walk 7-10 miles on walks and at work and I haven't lost any weigh in 3-4 weeks. I'm going to start going to the gym but I don't know how many cardio leg arm core days to do and how many times a week to do them to help tone and with weight loss

[Nick17]

The body has a way of adapting to all modalities of exercise.  Add another type of exercise to your regimen, such as strength training, HIIT, or metabolic conditioning to boost the metabolism.

[Heybales]

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@Lizlashley wrote:
I walk 7-10 miles on walks and at work and I haven't lost any weigh in 3-4 weeks. I'm going to start going to the gym but I don't know how many cardio leg arm core days to do and how many times a week to do them to help tone and with weight loss

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Are you eating less than you burn in total?

Exercise doesn't matter for diet to lose weight.

It increases what you burn in the day, so when you eat less than that, you do get to eat more than you would without the exercise.

Which would you rather eat at:

2000 burned - 500 deficit = 1500 eat

2500 burned - 500 deficit = 2000 eat

If you aren't losing weight merely walking, then you aren't eating less than you burn. While you may have increased some water weight merely because of now exercising compared to before, it shouldn't mask losing fat if you were.

If you are logging what you eat, and think you are eating less - well, results prove otherwise.

Do you weigh all the foods that go in your mouth? This includes pre-packaged stuff. Not measure - weigh.

Calories is per gram, not by cups and spoons.

Did you take a reasonable deficit or weight loss goal for amount to be lost? How much?

Good job on wanting to get some strength training, because diet without it will just burn off some muscle mass too, you'll lose fat and expose perhaps not much of anything underneath.

Resistance training (there is no such thing as toning, you lose fat to expose muscle) will help retain that muscle and make it stronger, so when you do lose the fat there is something there to look "toned".

[Lizlashley]

I try and weigh or measure out my food and I have my profile on a calorie deficit of 750 I believ and most the time I stay in that.

[Lizlashley]

How many days of cadio vs strength training is good?

[Heybales]

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@Lizlashley wrote:
How many days of cadio vs strength training is good?

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Depends on your goal really.

If you want maximum body transformation, you focus on strength training, and allow cardio to support but not negatively impact that focus.

But strength training doesn't burn as many calories as equal time cardio, so you would not be able to eat as much and lose the same amount of weight. Then again, could take a smaller deficit, eat more, and body transformation shows up more as inches which everyone sees instead of scale no one but you sees.

So if strength training focus - 3 x weekly full body routine, 2 to 3 sets, 8 to 15 reps.

Cardio on between days should be gentle, really slow running or biking, or just walking. The last thing you want to do is kill the repair process of the lifting by putting another intense load on the same muscles. Which would also tire you out for lifting the next day, making that workout not nearly as useful.

If cardio is focus because your eating goal is so small without exercise and you really want to eat more and really need to burn more (perhaps short), then lifting can support that focus.

Could do cardio 5 x weekly, 2 or 3 days do it first but shorter and tad easier, and do some strength training afterwards for just major body parts or compound lifts that hit everything almost.

Or do combo 3 x weekly. Circuit training. 3-4 sets or the circuit, 6-10 machines or dumbbell moves, 15-20 reps, and 60 sec or less rests. Burns more than lifting, but not as much as true cardio, so still get to eat more, but maybe not as much.

Then between days do cardio at whatever level gets the calories for you to eat more.

Weight training to do during fat loss - http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html

[Nick17]

I would recommend a minimum of 2-3 days per week of strength training, focusing on the entire body to start.  Cardio is good, but will only burn calories while doing cardio.  Aerobics, does not raise your resting metabolic rate.  Strength training, on the other hand, will increase your resting metabolic rate meaning that you will burn more calories at rest as you add some lean mass.

Most people equate cardio training with weight loss, however, strength training is proven to be equally as effective.  Again, this all depends on using more calories than you take in.

Strength training has other benefits as well, such as lowering blood pressure, increasing bone strength, increasing muscle strength and balance, and if done in a circuit fashion or metabolic conditioning mode, cardo benefits as well.

[EdgarFitbit]

@LizlashleyThey both are right (@Nick17 and @Heybales). You need to eat less than you burn. I'd recommend you to talk with a good nutrionist about a healthy diet but don't worry so much. Try to take your time to get used to a cardio plan. Abs helped me a lot combined with 3-4 days of cardio (treadmill, stationary bike and elliptical). Drink enough water, I think that's a good start up.