[coconut]

I have about 40 lbs to lose. Most of my weight is centered around my lower half. I have started working out this week. I have only been doing an hour of cardio. I would like to incorporate strength training with this to increase metabolism and weight loss. Any help would be appreciated.

[Tek]

You say that you have only been doing an hour of cardio.

Only an hour a week?

Or and hour a day?

To be honest you can get a lot out of a 20 mins cardo program 3 times a week. Just my two cents but I think when you are starting out, the easier it is, the more likely you are to stick with it.

When I started out, I did 20 min cardio every other day and weights on the opposite days. I worked out 6 days a week with one off. I also made a point of biking anywhere that was within 5 miles of my home and taking stairs, walking to places, etc...

[Effie_drine]

How much time can you put into your training program?

To get the best results you can I find that strenght training 3X a week and doing cardio for 30 minutes 2X a week is how I get my best results. Take into mind that everyone is different. What might work great for me. May not be right for you or fit your schedule.

Here is my workout routine: weight lifting M.W,F and doing cardio Tue & Thurs

Workout #1

Day 1.- Chest, Triceps

Day 2-Cardio

Day 3.- Back, Biceps, Shoulders

Day 4- Cardio

Day 5.- Legs, Calves, Abs

Workout #2

Day 1.- Chest, Back, Shoulders

Day 2.-Cardio

Day 3.- Biceps, Triceps, Abs

Day 4.- Cardio

Day 5.- Legs, Calves, Abs

CHEST: 3 sets 12-15 reps
Flat bench
Incline bench
Decline bench
Peck Deck (or Dumbbell Flies) Rotate with Fly's
Flat bench Fly's
Push-ups (Don't let your hands be spread to wide)

BICEPS: 3 sets 12-15 reps

Preacher Dumbbell, and Bar Curls
Standing Arm Blaster Curls
Seated Dumbbell Curls (Supination, Pronation)
Preacher Cable Curls
Standing Cable Curls

TRICEPS: 3 sets 12-15 reps

Lying down Bent over One-Dumbbell Extensions
French Press-Nose Busters (with curl bar, or straight bar)
Push Downs (with V-bar)
Seated Dips
One Arm Dumbbell Kickbacks

BACK: 3 sets 12-15 reps

Lower Back Extension Machine
Seated Rows
Lat. Pull Down (wide grip and narrow grip )(Front of neck)
Chin Ups
One arm cable rows

LEGS: 3 sets 12-15 reps

Lunges (with dumbbells or bar)
Leg Press
Squats (Smith Machine)
Abduction Machines
Adduction Machines
Leg Extension
Leg Curl
Lifts-Calves on steps-stretch Dorsiflexion ( heel down) to stretch calves, then crunch Plantar Flexion ( heel up) at top.

ABS: Done to failure
Cable pull downs with weight
Abdominal Machine
Leg lift-sit ups with lower back supported
Half sit ups on floor (front and sides)
Hanging leg lifts
Rotary Torso Machine

SHOULDERS: 3 sets 12-15 reps

Lateral Raises
Front Raises
Dumbbell Shrugs
Rear Lateral Raises

Remember the more time you put into it the faster your results will be. Take Care and Good Luck!!!!!!!!........ Effie

[coconut]

Thanks for the great information. I have been doing an hour per day to start. It has not been hard for me. I am home all day, so I have plenty of time to devote to this. I just have to get over the "big lazy". I have been a stay at home mom for the past 10 years and taking care of my kids and not taking a good look in the mirror at what was happening to myself. I have finally done that and got disgusted with what I saw. Any other information or suggestions you can give me will be greatly appreciated.

[vvivvid]

Good for you!! I found with kids it was best to have a versitile workout that I could do at the gym or modify for home if the gym was just not an option. For home try to find a good workout tape or dvd. I believe you can rent them from some video store chains. Then if you like them you can purchase them.

Another good way to work out especially when you are starting out is to circuit train. You get both your cardio and a full body workout with weights done in about an hour! Try to do this 2-3 x a week. Do not do this two days in a row. Opposite days should be cardio only for 30-45 min watching your HR


Treadmill at 5% incline for 5 min
10% incline for 5 min
15% incline for 5 min
you want to walk at a brisk enough pace to get your heart rate up to at least 130 (higher is better maybe even 145-150)

weights lift enough weight just reach 12 reps
use machines at gym to help you get started or dumbells as you advance

chest press
seated row
shoulder press
(repeat 2 x)

5 min treadmill at 15% or elliptical trainer (moniter HR at keep it up)

Leg press
hamstring curl
ab crunch on ball
(repeat 2x)

5 min cardio You pick (moniter HR)

Pec fly
lat pull down
plank pose (elbows and toes on floor hold body flat) try 30 sec
(repeat 2x)

5 min cardio (moniter HR)

lunges (bodyweight)
using cables- bicep curl (short straight bar)
-tricep pull down (rope)
(repeat 2x)

cool down on treamill for 5 min

If you are crunched for time only do weights once and lower cardio inbetween sets to 3 min.
Focus on your HR as that is what is gonna burn those calories
Make sure the weight you lift is challenging
Keep a fairly quick pace minimum rest between exercises

Do this for 8-12 weeks then change your workout! Body adapts and needs change in order to keep seeing results!

Good Luck babe, you can do this!