CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories

Lounge
Community 


Need Advice Please

As the subject line states, I need advice. I am at a healthy weight (145 and 5'6"), but would like to lose 10 or so pounds and get more fit. Cardio is not my problem, I run a 9 minute mile for 4 miles 4x per week. My problem is that all this running doesn't leave time for weights, which I know is very important. I work really long and sometimes unpredictable hours. Therefore, I really only have one hour to work out 4-5 days a week. What can I do to get some much needed weight training in without sacrificing my runs, which I really love? Also, I eat a healthy diet, but plan to cut out the alcohol, which I imbide too frequently. :)

Thanks for any advice in advance.


Wed. Jul 18, 9:23am

Add comment  
Your running routine is 36 minutes, but you say you have an hour to dedicate to working out. That leaves you 20+ minutes for weight training. Pick machines or movements that work opposing muscle groups (bicep-tricep, abs-lower back, chest-upper back/shoulders) and go back and forth between the two machines/exercises for 3 sets each. That will take you 7 minutes if you don't dawdle or get interrupted by other gym users because most machines or calisthenics (squats, push-ups) take a minute to whip off 15 reps at a challenging weight. If time is really crunched, save abs & lower back for home since you can work them pretty well without equipment (crunches, planks, supermans, etc).

Weight training only looks time consuming because most people turn that 30-60 second rest between sets into 3 minutes. By circuit training this way, you eliminate the need for resting at all, because the muscle you just used is resting while you're working on a different one.

A program like this might not seem like much, but I've seen people do just this as part of a weight reduction goal and when they get to the finish line, they've got arms and shoulders to die for. You won't build a ton of muscle, but the changes you make will be visible, especially at your weight. Weight training will not get you 10 lbs lighter, but it could make you look that way!

Wednesday, July 18, 2007, 10:14 AM

Add comment
How about some toning w/weights while watching T.V in the evening?

Wednesday, July 18, 2007, 2:02 PM

Add comment
You can always get a little weight work out in "here and there." For example, I keep weights in my car and at stop signs/lights I do some arm work. During commercials while watching TV, I do some squats, crunchs, something for the legs, etc. Also, during my lunch hour I might take 5 minutes and do something with bands, which is weight training. Don't think you have to go to the gym and do 30-60 mins. of weight training, do a bit here and there.

Wednesday, July 18, 2007, 2:04 PM

Add comment
As the first commenter said, 4 miles at 9 minute miles takes 36 minutes. Why not add a few miles to two of your runs per week (obviously if you haven't run over 4 miles before you will have to slowly add distance), and use the free time made from that to do weights? Instead of running 4 miles, 4 x a week, run 7 on monday, weights on tuesday, 4 miles on wednesday, 3 miles on thursday + a half hour of resistance moves, and run 2 or more miles on friday. You CAN find the time-it's just a matter of rearranging things better!

Wednesday, July 18, 2007, 2:14 PM

Add comment
During your runs you can do weight training using your body weight. I recommend lunges and plyometrics. Also,you can do sprints during your runs. They shred the fat off the muscles you already have.

Wednesday, July 18, 2007, 9:07 PM

Add comment
You sound like your in great shape to me!

Thursday, July 19, 2007, 12:11 AM

Add comment
OP Here- Thanks all. I actually started weights this morning, doing exercises that worked multiple muscle groups. Finished in about 12 minutes. It took me a little longer than probably necessary b/c it was my first time. I also fit in a 3.5 mile run, 5 minute cool down and stretching, which I have to do for at least 10 minutes due to many lingering injuries and other maladies such as sciatic never pain. Thanks for your suggestions!

Thursday, July 19, 2007, 8:58 AM

Add comment

Next: Click Here For Recipes That Help You Lose Weight
New: The PEERtrainer Cheat System
The PEERtrainer Cheat System is a new, simple to follow system for eating. The objective is to help guide you towards a way of eating that will make it easier to lose weight, give you more energy and help you feel better. It is free, easy to follow, and a little unusual and controversial. Most of all it is working. This link will take you to a blog post where you can download a FREE copy of the Cheat System Diet Cookbook! The Cheat System has also been turned into a major book to be published May 6th, 2014. According to Srini Pillay, MD, Harvard Medical School: "It works in a real way with how human psychology works...I love that it relates closely to how the brain likes to function... without crazy effort and with significant short-term gains."
Here is a preview of the cover:

Cheatcover

You can get started on the system for free by clicking on this banner:

peertrainer cheat system

"Gives you the template to lose weight without sending your hormones in a disastrous death spiral."

-Sara Gottfried, MD, NY Times Best Selling Author

"The Cheat System Diet is brilliant! Jackie Wicks understands how the brain works, and how habits are developed in the real world."

--Steven Masley, MD, Assistant Professor University South Florida

 






Explore Related Articles
Weight Loss Motivation   Sustainable Weight Loss
Weight Lifting    Hypnosis and Weight Loss
Emotional Eating   Help Losing Weight
Free Weight Loss Program   Weight Watchers Points  NutriSystem
How To Change Anything

weight loss coaching


New Services and Offerings From PEERtrainer:

1) How To Achieve Sustainable Weight Loss This is a new 12 week program that helps you solve the mental blockages that are prevent many from sustainable weight loss. The most interesting thing about the program is what participants are saying and you can click on the link to read them.

2) Tip Of The Day Weight Loss Coaching Program-- This is a daily email program that helps to reinforce fundamentals as well as gives you practical tips each day. We are getting GREAT feedback from subscribers.

3) What Are Your Odds Of Losing Weight?-- Take the PEERtrainer Coaching Quiz Now!

4) Tip Of The Day Blog-- We update this each day with responses to specific questions from our coaching subscribers and customer.

5) New Diet and Weight Loss Content-- We have launched a new diet section that organizes the growing amount of content on the site. When you click in the most important areas are highlighted.









Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight

 

How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources

Fitness

Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner

 

Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program
 

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?
 

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge






PEERtrainer Is A Free and Powerful Online System For
Weight Loss Support

Click Here To Learn More and Join!