Take a tour
invite your friends
- Select Menu -
Invite your friends
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
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
How about some toning w/weights while watching T.V in the evening?
Wednesday, July 18, 2007, 2:02 PM
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
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
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
You sound like your in great shape to me!
Thursday, July 19, 2007, 12:11 AM
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
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
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
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
Introducing The PEERtrainer Cheat System
How To Speed Up Weight Loss
How To Get Motivation To Lose Weight
Weight Watchers: The New Science!
3 Myths About Weight Loss With JJ Virgin
Related Article :
New PEERtrainer Articles :
Why Green Tea Helps You Lose Weight
How To Lose A Lot Of Weight, Fast
5 Things You Must Know Before Doing A Cleanse
New: How To Build Muscle
What Is The Best Kind Of Protein Powder?
The Master Cleanse
Will Removing Gluten From Your Diet Help You Lose Weight?
How To Obliterate Your Limitations
How To Get The Motivation To Exercise
How To Stop Feeling Tired
Dr. Joel Fuhrman's Super Immunity Diet
The PEERtrainer Diet
Is Portion Control Keeping You Fat?
The Ultimate Guide To Dietary Fiber
P90X? Do Burst Training Instead
Weight Watchers Points Changes For 2012
Can Diet Soda Cause You To GAIN Weight?
©2017 PEERtrainer, Inc.