how much gym work and how much riding?

[RoadRaven]

Roadraven, this statement is very misleading...

...muscle burns more calories than fat does, which means the more muscle tissue you have on your body, the more calories you're going to burn just sitting around. this is a good thing.

I meant to add:

I have a couple of friends who have worked at body building in their 40s and have been successful at "bulking up" - but it has taken alot of effort on their parts - more than the men around them seem to take. Thankyou for explaining the difficulty of this velogirl.

I didn't have a clear understanding of the testosterone/muscle/bulk-not bulk relationships...

Thanks again

[velogirl]

while most women won't bulk up, I will say that there are women who have excess adipose who appear to bulk up when they lift because the muscle (under the layer of fat) has increased in size. however, if they were to lean down (ie lose some fat), you'd still find that women don't bulk up naturally.

[Tuckervill]

I have bulky muscles anyway, especially my quads and calves. But they've been covered by a smoothing layer of fat for so long, I forgot about them. Now that I've been going to boot camp, my arms are slimming way down and I can see muscles I never knew I had. I'd have to be really thin, though, to get real definition. I don't care too much about the rest of my body (I'm not showing off the stretch marks over my abs, for instance), but I would love to have well defined feminine arms!

Karen

[Dogmama]

It sounds like you're setting yourself up for failure, unless you REALLY like being roped into a routine.

For example, if you hate going to the gym, you probably will end up finding lots of reason to NOT go ("it's too crowded, I'm too tired, it's too late/early" etc.). You might want to purchase some hand weights, maybe get some dvd's and don't forget your core work. You can do push ups, one-arm rows, overhead presses, crunches & lunges. Hit the major muscle groups with compound exercises (as listed above) & ditch the bicep curls, tricep kick backs, etc. Single joint exercises don't burn as much fat & can set you up for joint problems in the beginning. You will need to pace yourself and listen to your body. Don't push yourself through pain in the beginning. Three weight workouts a week, 30 minutes each, 12 reps in GOOD form is plenty.

Clean up your diet. No fast food. Veggies, whole grain breads, low fat protein & fruits. High fiber will fill you up & keep your blood sugar stable. Be sure to carry something for snack attacks that will keep you out of the vending machines. Eat, don't drink, your calories, unless it's a protein shake after weight training. Watch the cookies, they can set off cravings.

In answer to your original question, I do something aerobic and/or weight train in a gym almost every day. My usual work out is 30 to 90 minutes. I've been working out for 20 years, though, so I know when to back off. My diet is good, but I'm a chocoholic. I allow myself one piece of good dark chocolate a day.

Know that this is a lifestyle change, not a temporary fix. If you want to get in shape & stay there, you'll need to adopt new habits. If you aren't willing to do the work, wait until you are. Yo-yo dieting makes it harder to take the weight off & it is very bad for your health.

[Zen]

.
Eat, don't drink, your calories, unless it's a protein shake after weight training. Watch the cookies, they can set off cravings.

I wouldn't drink a commercially produced protein shake. Chocolate milk just is fine.
and if I want a cookie or five I will have them. life is too short to deny yourself small pleasures.
I do tricep pulldowns and skull crushers too. I do not want bingo arms.

Everything in moderation.

This page can be extremely helpful.

[Dogmama]

I wouldn't drink a commercially produced protein shake. Chocolate milk just is fine.
and if I want a cookie or five I will have them. life is too short to deny yourself small pleasures.
I do tricep pulldowns and skull crushers too. I do not want bingo arms.

Everything in moderation.

This page can be extremely helpful.

The page you linked to has a section on weight training http://exercise.about.com/cs/weightl...r_weight_2.htm and they recommend compound movements for weight loss. I think the original question was about losing weight. I do a few single muscle exercises, but the majority of my lifting is compound. If time is short, I drop the singles.

BTW - don't you mean tricep pushdowns? Pulldowns are usually lat pulldowns, for the upper back.

I agree that most protein shakes would gag a maggot. There are a few, though, that aren't too bad. I mix it with chocolate soy milk so I get protein and carbs. Chocolate milk is supposed to be good too & certainly cheaper. Protein powders are sometimes supplemented with glutamine & other nutrients that help with muscle recovery. Since I work out often, I need to get nutrients back into the muscle quickly. Chocolate milk doesn't have as high a level of whey protein, which is the protein that is used quickly.

I think it all depends on your activity level & your basic outlook on life. I love cookies, but they set off cravings, so I have to be very careful. I hate waking up with a sugar hangover.

[Zen]

In reality I don't do half the weight training i used to except for my arms and shoulders and that's purely for vanity. Everything else is on the stability ball or yoga.

I linked to that page because it's a good site and provides links for many fitness related subjects. I'm sure there will be lurkers who find it useful.

[indysteel]

It sounds like you're setting yourself up for failure, unless you REALLY like being roped into a routine.

I actually do better with my fitness goals by having a fairly strict routine. What helps, however, is that it's a routine of activities--cycling, spinning, yoga and, just recently, running, and a small amount of weight training--that I like. I think it's key to enjoy what you're doing and, with as many options as there are on the market, I think it's easier than ever to find something that you do enjoy. I think variety helps, too, along with knowing how and when to rest and recover.

That said, I think being too dogmatic can be counterproductive if you constantly beat yourself up if and when you falter. All too often, people fall off the diet/exercise wagon because they see it as all or nothing proposition. They miss one workout or eat one piece of cake and the voice inside their head says "I"m a failure" instead of "my next decision will be a healthier one." I think it's actually better to learn to eat just one cookie than to deprive yourself of them entirely, only to later eat a whole box out of frustration and a sense of deprivation. But, then again, I like cookies!

My advice is to just take it one day, one meal, one workout at a time until the changes in your routine and lifestyle become automatic. By then, the changes in your overall health, weight, energy level, peace of mind, etc., will hopefully serve to further motivate you.

Good luck with your goals!

[Zen]

What's Your Exercise Personality?

[OakLeaf]

What's Your Exercise Personality?

What if any of the three options sounded good to me on most of those questions?

[kelownagirl]

What's Your Exercise Personality?

I scored a 6 on that one. Surprise, surprise...

[jayjay]

.... Know that this is a lifestyle change, not a temporary fix. If you want to get in shape & stay there, you'll need to adopt new habits. If you aren't willing to do the work, wait until you are. Yo-yo dieting makes it harder to take the weight off & it is very bad for your health.

I couldn't agree more! And Dogmamma, I am a 'mom' of a GermanShepherd pup/dog too!, there's nothing more important in my total workout program than getting 'my girl' out for some hard hiking while she runs and chases squirrels, stick fetching , and playfully following the trails in the woods we live in! Playing with the dog is number one priority, so much more fun than a gym, and most importantly, a lifestyle I will love and maintain for a long time.