I was going to the gym 3 times/week for 2 months but I did not notice any difference in either weight loss or inches. I’d admit that my chocolate intake went up as soon as I started gyming. Anyway, life got busy and I stopped doing it.
I am restarting it now. The other day, I was on the elliptical for 20min. I didn’t think I’d last for 20min, but I did. It was still not difficult though. I could have stayed longer.
How do I know I am working at the best capacity for myself? I would like to lose some fat in problem areas, but I’d like to concentrate on cardiovascular health instead. I am hoping strength training would take care of the problem areas. But my problem is, I don’t know when my workout is strenuous enough to actually make a difference.
Help.
Re: How is a good workout supposed to feel?
Strength training will not help you lose much weight. In strength training, the simple rule is: no pain, no gain! When you feel pain and muscle soreness everyday, you will see results. The Elliptical is not ideal for strength-training either, but is good for burning fat considering that you are spending over 20 minutes on it in each workout.
In order to know whether you are working at optimum capacity is to keep a record of what exercise you do, how much calories it burns, and more importantly, how many calories are you ingesting (through food) every day. A 160lbs male will burn approximately 430 calories in 30 minutes on the elliptical. Out of these 30 minutes, 20 minutes of the energy will come from carbohydrates in the blood, and 10 minutes from fat burning. You need to go on a diet limiting sugar intake, which includes little-to-no rice, wheat, bread, pasta, roti, corn, and ofcourse, sugar. When you are ingesting decreases quantities of sugars in your diet, the body will break down fat into triglycerides for energy. And then you exercise daily to get rid of this energy. The best time to exercise (for fat metabolism) is early morning before breakfast, because at this time the blood/sugar levels are the lowest, and will lead to fat metabolism earlier in your workout.
For purely optimum results, I would recommend (for you to) continue using the elliptical for minimum 45 minutes, at least 4-5 times a week, limiting sugar/fat-filled diets, alternate your meals with some lean meat such as chicken, fish and other seafood (i.e. clams & scallops), salads, and to fully maximize your workouts, do some light strength training like lifting lighter weights for longer periods, planks, and isometric exercises.
Re: How is a good workout supposed to feel?
Thanks, LKC.
You are talking about muscle soreness during the workout right, not afterwards?
When I tried strength training last time, I did 2 sets of 10 reps, with weight that was a little difficult to lift. But I wasn't dying by the end of the set... so maybe it wasn't heavy enough?
Re: How is a good workout supposed to feel?
Remember No Pain No Gain
While ur doing exercise u should feel that ur muscles are being used
And after ur work out is done next day u will be feeling soreness in those muscles whom ur worked out
Re: How is a good workout supposed to feel?
when your body is tired but your heart is happy and satisfied.
thats how i feel when i think i had a good day at gym
Re: How is a good workout supposed to feel?
The principle I'm going by is to workout at my target heart rate for a long enough time (though I forgot how to calculate is, but for now I'm aiming 150 bpm). Right now that happens to be an intense cardio workout to get my heart rate up and then a less intense workout, which pretty much consists of running on the treadmill for just over 20 minutes.
Re: How is a good workout supposed to feel?
I'm not expert. Nor did I do much exercise in my adult life until last year. I started going to the gym 2-3 times a week and after about month myself and others noticed a difference in tone and posture. I was doing about 40mins of cardio. I did whatever I felt like. Generally 20 mins Treadmill, 20mins Elliptical. I found cardio really boring, so I found it better to change up to make the 40mins. Then I had a set routine of strength training for the arms (4 diff exercises), legs and stomach. My colleagues who made the strength training plan up had me doing 3 sets of 12-15 of whatever weight I could just about handle. It should really burn and be difficult by the last set. But then it will become easy to complete and you can move up in weight. But again, 3 sets of higher reps. Like mentioned in the posts below, less reps with heavy weights are if you want to build muscle.
I'm assuming you're a woman, and most likely you just want to get fit and tone up.
Personally, I think the strength training is really important. I never felt so good. Before then I was having a lot of back/shoulder/neck pain and it went away within about 2 weeks of starting the gym. I had been trying to just doing running before that and it didn't make much difference to my back pain issues, so I don't think was the fact that I was just exercising.
Re: How is a good workout supposed to feel?
when you're pumped up and u cant lift anymore weights for those muscle groups that ure working out. Now, thats one good day at gym
Re: How is a good workout supposed to feel?
when you're pumped up and u cant lift anymore weights for those muscle groups that ure working out. Now, thats one good day at gym
Agreed
Re: How is a good workout supposed to feel?
Thanks, LKC.
You are talking about muscle soreness during the workout right, not afterwards?
When I tried strength training last time, I did 2 sets of 10 reps, with weight that was a little difficult to lift. But I wasn't dying by the end of the set... so maybe it wasn't heavy enough?
The muscle soreness after a good workout usually remains present for at least 12 hours after you are done. If the workout is really intense, it can last for a few days. That's how you know that the exercise(s) are working. If you are a beginner, do more reps (at least 15-20) with whatever weight possible - but make sure that you are tired or in pain by the time you finish the last rep. I can't explain it well in words. Less reps and higher weights are usually performed by bodybuilders who have years of experience; in that they choose the heaviest weight and get tired after a few reps. Don't start with that routine or you'll get injured probably. Work your way up there.
Re: How is a good workout supposed to feel?
Weight training has differeny objectives. A person can do it to build rippling muscles (heavy weights, less reps as above post states) or lighter weight and multipple reps. I prefer the latter, coupled with aerobic exercise, which may be a slow long jog/run, bicycling or swimming. Weight training helps build muscles that burn fat more effectively.
IMO, one does not have to workput till one is totally exhausted. On the contrary, after a good workout, one should feel reasonably fresh and energized.
Too much intensity leads to inconsistent training. More imortant to be on an even keel and be consistent.