Hello fellow chicks:

Yesterday I went to Bally's and worked out for an hour and a half. I started out warming up on the treadmill, then I did a half hour on the bike, 10 minutes on the eliptical, then another half hour of fast walking and jogging on the track. I burned about 450 calories, which I'm thrilled about. My ipod shuffle that I got for Christmas helped me keep motivated.

I do need a lot of help and advise. I need primarily cardio right now to lose excess fat, but I also want to firm up as well. I need suggestions. Anyone familiar with Bally's, PLEASE let me know what I need to do to firm as well as lose fat and how to effectively balance the two. I asked for help from a trainer last night, but they were all busy with "potential customers". Nice. I have been a lifetime member since 93, and I mean squat basically. Hmmm

I would also like to join either a spin class or a mat pilates class. But I'm not sure if I'm ready to go that far yet. My hubby and I are going to invest in an elipitical of our own and I was thinking about a treadmill eventually as well.

I am really excited about working out again. All day long yesterday I was terrified that I wouldn't have the energy, but I did and I feel great today. A little sore, but that is good. I have started to use muscles that haven't come out and play in a long time. I am going to wake-em up!!!

This morning I did 15 minutes with hand weights and worked my arms and shoulders a little. My plan is to work out at the gym 2 days a week for an hour to an hour and a half, and then work out 1 day a week at home for an hour. My doctor wants me working out 5 days a week for a half hour a day. So I think 3 hours+ hours in 3 days should be even better. Do you agree?

Please help and advise.

Thanks!!!

No, I don't agree...sorry. I also don't agree that you need to focus on only cardio at this point. Yes, you will lose weight, but you'll also lose considerable muscle unless you are lifting weights to preserve the muscle and burn the fat.

If you only do cardio and light "toning" weights, you'll end up a smaller, squishy version of your current self, perhaps even fatter percentage-wise. I'd opt for 30-40 minutes of cardio 5 times a week, and lifting serious weight 3 days a week. If you haven't really ventured into the weight room, it may be worth buying a few sessions with an experienced trainer to get a variety of exercises and learn correct form. Trainers are only paid when they are working with a paying client, which is why you were ignored.

You could also take a look a Dr. Pamela Peeke's Body for Life for Women, or Krista Scott Dixon's website: Krista Smash for excellent information about weights for beginner to advanced.

Mel

Libby, I started out doing 50 minutes of strength training, with a trainer, 2x/week and 20 minutes (plus cooldown & stretching) of cardio 3x/week. I'm currently doing 2x/week of strength (next week, I increase this to 3x/week) and 4x/week of 45 minutes of cardio.

I second the recommendation to get a few sessions with a trainer, if you can afford it. I had read a lot of books on weight lifting and thought I was doing it very carefully -- I wasn't. Sometimes, I "cheat" (make the exercise easier) or sometimes I lift in a way that's harmful to my body. My trainer helps me with the correct form.

Good luck to you!

I hate following magnificent Mel's posts!!! When I started working out at the beginning of the year I was over 260lbs, and I too thought that cardio would cut it. It was the ladies here who convinced me I needed to be lifting weights as well.

Nearly a year on and my body has completely changed. People think I have lost a lot more weight that I have because my body shape is different. I'm not an hourglass with all the sand at the bottom anymore!!!

I work out 5 days a week, I keep playing around with different sequences of days but at the moment do lifting and cardio two days a week and cardio (with some core body work) three days a week, and I swim on one rest day, then really rest on the other! However, that's what I do now, and in a few weeks it'll all change again. Following advice from Mel and others, I now realise you can't keep the same routine all the time, or your body just gets used to it, you don't see changes and you end up frustrated and discouraged (been there, not going there again)

I'm going to echo something Kykaree said .... I didn't respond to the poll because I do all kinds of things. Change it up, variety is wonderful and there are lots of great things you can do for cardio. Do them all.
And of course I agree with Mel, who obviously knows what she's talking about.

I really appreciate everyones help. I got some great advice from all of you and I am going to take it all into consideration.

Mel, sorry if I said something to offend you. Your reply was helpful, but extremely condescending.

I used to work out all the time with both strength and cardio training. However, I was never even close to the weight I am now back when I was doing it in my early 20's. I am extremely out of shape right now and just needed some words of wisdom.

Next time I'll read a book.

I like them all (except I can't run too much at this time.. hard on the knees.) Anyways, you should strength train at least 2 times a week and cardio 5-6 times a week (5 probably being best at this moment). That's generally what is recommened and it's easier on you.. (specially if that's what your doctor told you that you should do.) Biking is way easier on my legs than the treadmill so I usually opt for the bike. Pilates is wonderful but hard for me to do too much a week.. it really burns my ab muscle too. That's wonderful for toning. I guess it's just a matter of choice and they are all effective choices. Good luck on chosing the right one for you<3

I'm sorry if you thought my reply was condescending- it wasn't meant to be. You certainly didn't offend me, and I'm sorry I offended you.

I really can't figure out what you were offended by...my trainer comment? I don't work at Bally's, but am very familiar with their business plan. They depend on selling a huge number of memberships and hoping that most of the members won't use the gym for very long, or if they do, that they will buy training packages. That's the same at any gym other than private training studios. Gyms survive mostly on the fees generated by personal training clients. Trainers who have the time and inclination will spend some time with non-clients, but it is a business. To get paid, a trainer needs to be either with a paying client, or trying to develop a client relationship.

I get frustrated when I hear/read women say they need focus on tons of cardio to lose weight without doing resistance training, because it really is counterproductive to lose muscle.

Mel

Hi LIbby

I'm confused about what part of Mel's answer was condescending? I read it yesterday and thought it was right on the money.

I'm a Ballys personal trainer and what Mel said is absolutely correct. We're only paid when we are working with clients. It's not that you 'mean squat'; it's just that Ballys memberships don't include personal training - you buy that a la carte, as needed.

Unfortunately, we trainers just don't have time in our schedules to assist members with workout plans beyond the initial new member fitness assessment and workout. Many times a member will approach me when I'm on the floor with a client to ask questions or want me to demo an exercise or discuss their exercise plans and I just can't. It's not that I'm trying to be rude, but when a client is paying $50 or $60 for an hour of my time, they deserve my 100% attention for every minute of it.

Perhaps investing in a few personal training sessions would be helpful to you? Then you'd have a trainer's undivided attention and be able to discuss your goals, ask questions and have a personalized exercise plan set up just for you.

I have a strongly choleric personality with a sturdy strain of melancholy through it. I study obsessively and when I've found the answer, I want everyone to agree that I'm right, smart, brilliant and a fine example!
When I first came to 3fc I'd already lost something like 25 lbs. So obviously I knew what I was talking about. I was looking for 'positive reinforcement' ... not really, I was looking for someone to tell me I was brilliant and right on the money.

Just in case that may be the case with others. Actually, I know I'm not the only human with this personality type....

I had to learn four things.

1. Don't retort too quickly! Think and respond (if you must) later when you are calmer. You can pm for clarification of something that rubs you the wrong way.
2. Look to the fruit of the tree, the proof in the pudding. It's good to take advice from those who are living a good, fit, healthy life.
3. It's difficult to convey emotion on the internet, with the written word. You can't smile and gently touch someone's arm when giving them the nitty gritty.
4. People really do care for my well-being. They wouldn't respond to me if they didn't want better for me.

Oh, nonsense! You asked for specific advice, and you got it. Very good advice. Mel is a highly respected volunteer moderator here at 3FC, and gives much to this site. Your labeling her "condescending" is inappropriate.

Great response, Meg, and good advice from you, too, Susan.

This is what I thought was condecending:

No, I don't agree...sorry. I also don't agree that you need to focus on only cardio at this point.

I thought her advice was sound and GREAT advice, however the overall tone, of her initial comments, I felt was harsh.

I felt that my "ignorance" offended her or annoyed her. I felt like I was being scolded for my efforts. At least in that initial sentence. It really blew the air out of my tires.

And Ellis, I didn't "label" her. I told her how she made me feel. There is a BIG difference. Labeling her would be if I told her she was condecending to everyone.

I realize she's someone whom you all respect. I respect her, believe me. She obviously knows what she is talking about. She's had amazing results and she's a personal trainer for Pete's sake. And I intend to take her advice and weight train. I just need to get enough money together to hire a personal trainer.

Didn't mean to get you all crazed. Gee, I wish I had a response like this to all of my posts, I might actually think someone gives a hoot. I guess I just have thin skin.

Mel (sorry wrote Meg originally):

Thank you for your advice. I am going to pursue a personal trainer. I wasn't offended by that comment at all. It was the initial approach that really just made me feel worthless about everything I had done the day before. I think you gave me great advice, I just really got deflated by the first sentence of your post. I am trying extremely hard to finally get myself healthy and in shape and do it for the long haul. I'm not trying to do it in any specific amount of time. But I do want everything I do to count for something.

I was probably just being overly sensitive and I am sure you know what's best. You've come a long way and I applaud you. I guess being honest about how I felt when I read your post shouldn't have been shared in public. I really ticked off some of your biggest fans.

Thank you and I'm sorry.

Libby -- I think your comment is meant to be addressed to Mel, not me, since you quoted her?

(Mel and I are both personal trainers, both responded on this thread, and are often confused )

I like the ellipticals now. In truth the primary cardio I have done over the years has been the exercise bike. It is much more enjoyable and less painful to me then walking on a threadmill. So, the only reason I am using an elliptical now is cause I find much more enjoyment with it then the bike.