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I have quite a few questions. I'm 5'6" and 125 lbs. I'm very out of shape and just recently started going back to the gym. I talked to a gym consultant and she told me to do 40 minutes of weight training followed by 20 of cardio. I asked her if it could be the other way around and she said no, but I didn't ask her why and now I'm wondering. Does somebody know? Is it not effective the other way around? Because I'd rather do cardio first and then weights.
My other questions have to do with getting back into shape. I have to lose 4 inches off my waist, can somebody recommend some exercises for that? Also, I DON'T want to gain any muscle on my legs...I just want to make them thinner. Should I not do any weight training on my legs? My last question...I want to tone up my butt, what kind of exercises are good for that area?
I have quite a few questions. I'm 5'6" and 125 lbs. I'm very out of shape and just recently started going back to the gym. I talked to a gym consultant and she told me to do 40 minutes of weight training followed by 20 of cardio. I asked her if it could be the other way around and she said no, but I didn't ask her why and now I'm wondering. Does somebody know? Is it not effective the other way around? Because I'd rather do cardio first and then weights.
Why would you rather do it cardio then weights? You'll have spent a load of energy on the cardio which will compromise your weight training. Weights require coordination, strength and energy so it's best to do them early and then do the cardio. Once you've given it all properly on the weights floor, then you can follow up cardio. It's definitely more effective this way. The trainer advised your correctly. Do make sure to warm up 5 minutes or so before you do weights, though.
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My other questions have to do with getting back into shape. I have to lose 4 inches off my waist, can somebody recommend some exercises for that?
Portion control, calorie control, carbohydrates control. Your inches are directly tied to your diet. Eat less calories than you expend and you'll start shedding fat. Keep in mind that spot reducing fat is not going to happen- you'll have to lose fat in general and your body will decide from where fat will drop faster.
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Also, I DON'T want to gain any muscle on my legs...I just want to make them thinner. Should I not do any weight training on my legs?
This is in direct conflict with your next question.
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My last question...I want to tone up my butt, what kind of exercises are good for that area?
Leg work: squats, lunges, good mornings, hyperextensions, deadlifts. Since you say you're out of shape, meaning you don't have strong leg muscles, you will likely be disappointed with what fat loss will reveal. Want shapely, statuesque legs? Do leg exercises. That's the only way to work out your butt, anyway. Freeweight leg work recruits the most of your muscles, forcing you to expend the most energy, allowing you to most efficiently burn calories while training.
I talked to a gym consultant and she told me to do 40 minutes of weight training followed by 20 of cardio. I asked her if it could be the other way around and she said no, but I didn't ask her why and now I'm wondering. Does somebody know? Is it not effective the other way around? Because I'd rather do cardio first and then weights.
I have to lose 4 inches off my waist, can somebody recommend some exercises for that? Also, I DON'T want to gain any muscle on my legs...I just want to make them thinner. Should I not do any weight training on my legs? My last question...I want to tone up my butt, what kind of exercises are good for that area?
I dont know how to do the multi quote function here so I'll just take each question:
40/20 split - I suggest that you just do what the consultant says. There are a lot of fat people walking around because they think they know more about working out than those who are professionals. Sounds like you are not an expert when it comes to fitness so I say you just try the 40/20 weight training/cardio split. If you dont reach your goals then try something else, but I think your trainer has given you good advice.
Lose 4 inches on waist - Im curious, you say you "HAVE TO LOSE 4 INCHES...." why is this? Is it doctor recommended? I ask because at 5' 6" and 125lbs your numbers seem to be good. Would not see why you would HAVE to lose those inches. Please explain.
Tone butt - You need to do squats, stiff legged deadlifts, leg curls - which are all leg exercises. A wonderful by-product of having a toned butt is having nice toned legs as well.
Why would you rather do it cardio then weights? You'll have spent a load of energy on the cardio which will compromise your weight training. Weights require coordination, strength and energy so it's best to do them early and then do the cardio. Once you've given it all properly on the weights floor, then you can follow up cardio. It's definitely more effective this way. The trainer advised your correctly. Do make sure to warm up 5 minutes or so before you do weights, though.
Portion control, calorie control, carbohydrates control. Your inches are directly tied to your diet. Eat less calories than you expend and you'll start shedding fat. Keep in mind that spot reducing fat is not going to happen- you'll have to lose fat in general and your body will decide from where fat will drop faster.
This is in direct conflict with your next question.
Leg work: squats, lunges, good mornings, hyperextensions, deadlifts. Since you say you're out of shape, meaning you don't have strong leg muscles, you will likely be disappointed with what fat loss will reveal. Want shapely, statuesque legs? Do leg exercises. That's the only way to work out your butt, anyway.
Thank you TwiloMike! First off, I'd rather do cardio and then weights because that's the way I've always been doing it, I'm just used to it. Also, I tend to do from 40-60 minutes of hard core cardio, and after doing weights I usually feel weak and tired and don't have the strength to do that much cardio. But that was before I was told to do only 20 minutes of cardio, so I guess it could work out now.
The reason I don't want to gain any leg muscle is because I don't want to go up a size or two in jeans...but I really need to tone up my butt. I guess it's not possible to work out my butt area without working out my legs, oh well.
Thanks for the exercises you recommended, I'm going to look them up to try them next I go to the gym.
I dont know how to do the multi quote function here so I'll just take each question:
40/20 split - I suggest that you just do what the consultant says. There are a lot of fat people walking around because they think they know more about working out than those who are professionals. Sounds like you are not an expert when it comes to fitness so I say you just try the 40/20 weight training/cardio split. If you dont reach your goals then try something else, but I think your trainer has given you good advice.
Lose 4 inches on waist - Im curious, you say you "HAVE TO LOSE 4 INCHES...." why is this? Is it doctor recommended? I ask because at 5' 6" and 125lbs your numbers seem to be good. Would not see why you would HAVE to lose those inches. Please explain.
Tone butt - You need to do squats, stiff legged deadlifts, leg curls - which are all leg exercises. A wonderful by-product of having a toned butt is having nice toned legs as well.
The same consultant took my measurements and told me my waist was supposed to be about 28", not 32" like it is now. She's right, that's my biggest problem area and comes from me eating very large portions and having horrible eating habits. I'm going to work on that though. Thanks for the exercises, I'm already doing leg curls at the gym...I didn't know those were good for the butt too!
Thank you TwiloMike! First off, I'd rather do cardio and then weights because that's the way I've always been doing it, I'm just used to it.
Are you satisfied with the results you've gotten from doing it the way you're used to? I suggest trying what's effective, and your trainer told you what works. Gym time, as I see it, is for doing things most effectively, not just in ways you're used to.
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Also, I tend to do from 40-60 minutes of hard core cardio,
Fat cardio bunnies are a dime a dozen. Unless you have a cardio issue you are working on, you don't need so much cardio. You especially don't need it before weights. Most efficient cardio is heavy weight training.
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and after doing weights I usually feel weak and tired and don't have the strength to do that much cardio.
And that's great! Cuz you don't need to do that much cardio. 20 minutes is plenty.
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But that was before I was told to do only 20 minutes of cardio, so I guess it could work out now.
Precisely!
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The reason I don't want to gain any leg muscle is because I don't want to go up a size or two in jeans...but I really need to tone up my butt. I guess it's not possible to work out my butt area without working out my legs, oh well.
Start losing fat in your legs and you'll have plenty of room for muscle. What you're asking is akin to asking how to get a great back and chest musculature without building arms and shoulders... you can't avoid them.
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Thanks for the exercises you recommended, I'm going to look them up to try them next I go to the gym.
Good deal.
Here's an article you may find eye opening: The Aerobic Fallacy (http://www.elitefts.com/documents/aerobic_fallacy.htm - broken link)
Are you satisfied with the results you've gotten from doing it the way you're used to? I suggest trying what's effective, and your trainer told you what works. Gym time, as I see it, is for doing things most effectively, not just in ways you're used to.
Fat cardio bunnies are a dime a dozen. Unless you have a cardio issue you are working on, you don't need so much cardio. You especially don't need it before weights. Most efficient cardio is heavy weight training.
This is the routine I did back when I was fit...I would only do cardio and I was satisfied with the results. But that was when I had no knowledge on weight training and how effective it is for losing weight (I still don't, but I hear it being stressed a lot). I just have the idea that weight training is for building muscle, not losing weight and getting thin. Even though the cardio was effective, I hated it ... I dreaded going on the treadmill knowing I was going to be there 40-60 minutes...it's so boring!! I'm so glad I was told 20 minutes is enough!
Now that I know how to use some of the weight equipment and was given those recommendations by the consultant, starting Monday I'm going to start on that new routine (40 weights, 20 cardio). Let's see how it goes . Oh and thanks for the article! I'm reading it now.
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