Forums / Health & Fitness / Exercise & Training

Weight loss and Muscle Gain.. Suggestions.

eblack — Fri, 21 May 2010 19:25:35 GMT

Here's the deal. I'm 5' 5" and 155 pounds as a senior in college. When I graduated high school I was coming in around 105-110 lbs. My goal weight is 115-125 lbs by December 2010. I'd like to lose some extra fat and gain muscle.
Any suggestions?
Thanks :D

Best Cardio to Lose Weight?

bsmeyer — Tue, 03 Jun 2008 14:47:38 GMT

I have been doing my 30-45 min cardio sessions on the elliptical trainer because it is easier on my knees. However, I heard from a couple of people recently that jogging/running will trim you down faster. I was wondering if this was true, and if it was, how I can ease my knees into a jogging/running routine? The last thing I want to do is set myself back by injuring myself. Any advice is welcome!:)

Need a recommendation for a good strength training program for a beginner (book/magazine/video/etc.)

melanieabrajano — Tue, 03 Feb 2009 22:26:47 GMT

Hello!

I'm new to the site, but not new to working out. I've been on a cardio kick as of late and have seen some good results. I'm now wanting to add strength training to my workout routine to tighten up. I'm a 30 yr old female who has never really seen results from strength training in the past. I probably have not stuck with programs long enough because I feel like I don't get results and I convince myself I'm wasting time. I know this isn't the case and I'm really motivated to stick with a program now that I am working from home and have time to really dedicate to it. I don't, however, have access to a gym other than the one I created at home. I have a yoga mat, exercise ball, 5 and 8 lb weights, 3lb ankle weights, and three different resistence bands. Does anyone have suggestions on a program I can find either online, in a magazine, or from a book that can help me get the sculpting results I'm longing for? I find I'm best when I have a strict program laid out for me, rather than try to put it together myself. The instructions and tips that come in a book or program is also helpful.

All insight is appreciated!

Thanks!

Doing Nothing!

carolineosborne — Thu, 11 Aug 2011 06:30:48 GMT

Hope this isn't too stupid a question!

From what I understand your BMR is based on complete mental & physical inactivity. I notice that level 1 on the cardio intensity level is described as pretty much anything other than sleeping. Does this mean that I should basically be logging my every waking hour?

Thanks

Unsure of what my program should be, a little help?

dmw.lord.kanti — Fri, 01 Jul 2011 09:27:50 GMT

Hi, I am looking to do a workout program that will help build muscle and also give definition to said muscle. The caveat however is I do not have any weights or equipment and would prefer not to buy some. So I would be looking for excercises that utilizes my own body weight as the catalyst for growth. I already have a decent nutritional program that works for me and my cardio program at the moment suits me well. Any help you all could give me would be greatly appreciated, and if possible when suggesting excercises would you also let me know which muscles will be worked as well? Thanks in advance.

Not sure what I'm doing wrong.

amswein — Sun, 05 Jun 2011 21:59:23 GMT

So here it is. I'm overweight, I know it, and for the past 2 months I have been trying to change that the right way. I am used to intense workouts ever since I was a little girl.

I started by lowering my intake of food eating about 1200-1500 cal a day at most, and by going vegetarian.
I go to a gym 9 hours a week ( 1.5-2 hours a day 3 to 4 days a week)
I go on a tredmill for 3 miles at 3.5 mph, often going up to a jog at 4.6 changing it around every now and then.
after that, I go on a stair master for 2 miles and finish up with the excersize bikes for 3 miles.

Every now and then I will add an extra mile to the tredmill or the stair climber.

so in total: 24 miles a week

my problem is, I have been at this for five weeks, and have only lost 1 pound in all five weeks. I can't think what on earth I am doing wrong. I am trying to set a good realistic goal of trying to lose 50 pounds by christmas. but at this rate it seems impossible.

any suggestions?

Calories burned on upright cardio bike

prophetcrw — Thu, 12 May 2011 20:46:56 GMT

I am a 250 lb 5' 10' male. Doing ~1hr of upright cardio bike a day. so far I am paced at a consistent 20mph on a moderate level of resistance and a random hill program. I do about 20 -22 miles per hour.

Research online and calculators shows anywhere from a ~1400 - 1800 calorie burn while my machine only shows ~400 calories burned. why could there be such a huge discrepancy between researched numbers and the results on my machine.

to go ahead and answer a few obvious questions, yes, my resistance is up, probably to the same point as a typical road ride. my average RPM runs about 85 - 90, anywhere from 80 at beginning/warmup to 105 full speed/max effort up highest difficulty hills.

the reason i ask is because i'm trying to burn a couple pounds but i dont want to be over doing it and actually be REALLY shorting my body of calories it needs. because the difference is either a -2500/2000 calorie differential or a -1500/1000 calorie differential, which could result as unhealthy as i see it. if the lbs come off too fast or don't seem to be coming off at all.

thanks ahead of time for any information or opinions you might share.

Fit for Summer Challenge by Live Lean

mj.butler — Mon, 16 May 2011 14:39:21 GMT

My good friend and I have been working on a new website where we create challenges and make workout plans to go along with them. This month is our first challenge called "Get Fit For Summer Challenge". We've been working really hard getting everything set up and designed the workout plans so they will require minimal equipment.

We plan to post fitness tips, healthy recipes, reviews on health products/workout DVD's and anything else we think of. Anyway, if you are interested in participating in our challenges to help you lead a healthier lifestyle then please join us! Tell your friends about us too! We would LOVE any support we can get =]

Here is the link to our facebook site: http://www.facebook.com/pages/LIVE-LEAN/182980675084842

And here is our regular web page: www.liveleanmd.com

I want to add that we are working on multiple certifications through the National Academy of Sports Medicine so we do know what we are talking about.

Type of workout?

NSmith12194 — Tue, 10 May 2011 23:17:06 GMT

I do competition cheerleading and I was wondering what kind of workout I'm doing. I tumble and stunt around ten hours a week and I was wondering what is being used and what isn't being used so I can start working on that too. I'm pretty active and I eat decently, but for some reason there is still some extra fat on me I can't seem to get off and I was wondering what is wrong and if I'm just not working out enough.

Excessive amount of information and anything else is greatly appreciated.

How to Create/Manage Teams?

qale — Mon, 07 Mar 2011 15:19:09 GMT

I would like to create a group of teams for a competition and would like to have the ability to track each team's progress and as well as other traditional admin features. Is this available at this time, and if so, how do I go about obtaining these features. Thanks

Need off-season training ideas (No Equipment)

baldwinclass11 — Fri, 04 Mar 2011 15:09:22 GMT

I just finished up wrestling season so I am in considerably good shape. I'd like to keep it that way ;) What I'm looking for is ideas for a workout routine. Preferably I'd like something that involves no equipment because I do not have a gym membership, nor the money to buy one. I'd love to hear some creative workout routines that I could try.

Jordan vs Dan

jordanp88 — Sun, 02 Jan 2011 19:30:53 GMT

Here's a post so we can start keeping track of what we're doing. We can definitely kick off the new year with this site.

1/2/2011

5 minute run to gym

Squat:
10x135
8x225
7x315

Pull Ups:
10

Leg Extension:
10x95
8x140
6x165

Leg Curl:
10x80
10x80
10x80

Rowing:
10 minutes

5 minute run to gym

mid-life crisis

dixiedelight2010 — Thu, 15 Apr 2010 22:19:16 GMT

ok, here's the jest of it...I'm a 36 yr old female, in my teens I weighed 119..REality I know weigh 241, I am flying back to my hometown in 4 months and based on my goals and excerise it said it could be accomplished by September...I have started working out cardio at the gym (bike, trendmill) and doing some weights/muscle toning. MY goal is to do 2-3 hours a day of exercise...If I watch my calorie intake and workout like this 6 day a week is it really possible to lose a considerable amount of weight?:D:w00t:

Needing to get weight off/control pre-diabetes quick

cetrulson — Tue, 11 May 2010 10:17:46 GMT

I just got the news that I am a pre-diabetic and I need to get off 50 pounds and I would like to do it quickly. I do have HBP and am on meds for that and I love to walk and have the Wii Fit Plus that I try and do, but I need more. I am using the Southbeach diet per my doctor to help get the insulin under control, but I need to get out there and exercise, just clueless as to how to do it.

What would anyone recommend?? How do I set up my fitness log to show it? I did want to get 20 pounds off by July 10th, have a wedding then and would like to be somewhat slimmer for it.

Thanks for any help with this, I so need a new direction to go to!!!

Christel in GA

The best way to get a 6 pack

CountryBoy23 — Wed, 25 Feb 2009 21:58:06 GMT

I was wondering is it posible to get a 6 pack in like 4 month because my trainer for fighting tells me it is and I just dont agree with him if so whats the best way to do so and the best dieting for this.

Thanks

Fitness Goals

fitbound — Tue, 29 Jan 2008 12:38:02 GMT

Hi all,

Just curious as what fitness goals everyone is hoping to achieve. If there are some of us with similar goals, may be we can serve as support for each other.

What are your fitness goals?

To get fit and feel more active.
Learn a variety of ways to exercise and feel comfortable doing them by myself.
Feel confident wearing a swimsuit.
Thinking about training for a 5K.
Keep working out!

How you are working to reach them?

I've joined the local gym and have begun working with a personal trainer. I train with the trainer 1-2 times per week. Three sessions of toning per week. Mostly weight lifting, bosu, and fitness ball activities. I try to fit in running at least two times per week for about 30 minutes. (Need to pick up the cardio pace.) I take a Yoga class on Wednesdays.

How you will know you are there?

Wake up in the morning and want to workout.
Know the names of the exercises I'm doing. :ermm:
Put on a swimsuit and feel ok about how I look. (This might be more of a mental workout than a physical one.)
Keep up with my four year old.

Susan

300 Workout

Mkauf_90 — Thu, 11 Feb 2010 22:48:53 GMT

Has anyone else ever done the 300 workout? Devised by the trainer who turned Gerard Butler in King Leonitus and a group of actors into Spartan warriors, it was meant to be the final test after three months of intense training. It consists of 300 reps: 25 pull-ups, 50 dead lifts, 50 push ups, 50 (24") box jumps, 50 floor wipers, 50 clean to press with a 36 pound kettlebell or dumb bell, and 25 more pull-ups. The idea is to go as fast as possible. Only some of the cast even tried it, with the fastest time being 18 minutes, 11 seconds. I usually do this one or twice a week after I finish full lifting and conditioning sessions and my fastest time has been around 20 minutes. So, is anyone else crazy enough to do this? What did you think of it?

Joint friendly cardio

Grace01 — Sat, 02 Aug 2008 16:15:48 GMT

Hi all, I need your help developing a routine that is cardio intense and joint friendly. It appears I may have rheumatoid arthritis (doctor isn't quite sure yet) at age 30 :-( This after a life-time of good fitness and healthy living.

In any case, I also just had a baby and have about 15 pounds to lose. I'm able to keep up with my core training program (and my baby loves that too since I involve him and often use him as my weight) which involves 45 minutes of weights training three times per week. But all that is doing for me is giving me a nice six-pack that remains hidden under a layer of belly blubber. ;)

So to really drop the pounds I need to sweat -- a lot! The joint pain really interferes with this. Running, walking, and most aerobics hurt. I don't have access to a gym or a bike and I can't swim because there isn't anyone to watch my 5-month-old while I'm in the water. (Believe me, if this were an easy solution, I wouldn't be posting a message). So what's left?

Has anyone else had to cope with bad joints? Any videos you can suggest? What about Pilates or yoga for cardio?

All your suggestions are appreciated.

Motivational tips / mantras please?

susanjayneh — Sun, 07 Sep 2008 04:59:12 GMT

Anyone want to share their fav tips / sayings / ideas to help keep us all on the path to long term health & fitness - for good this time?

Susan:hehe:

Netflix

tdab524 — Tue, 12 Jan 2010 18:22:12 GMT

Hello! I'm Troy and I just wanted to let you guys know that Netflix has lots of workout videos for those of you who'd rather workout at home whenever possible (like me :) ) They range from pilates, yoga, cardio, kickboxing... the list goes on! And the best part is that you you can watch them instantly on your computer or TV for $9 a month.

I just wanted to share!

Weight Gain

emailwilllee — Sun, 02 May 2010 21:36:34 GMT

Dear Online Fitness Log Community,

My name is Will Lee. I'm 22, 6'1, and I'm attempting to gain some muscle weight. I'm currently about 185 lbs. My weight doesn't seem to go up, even though my strength is increasing. I began a heavy lifting regimen a month ago. I have a tendency to eat healthy food, but recently I've even been letting my fat intake increase a bit to try and increase my daily calories. Any advice would be greatly appreciated.

My goal weight is roughly 210 pounds. I'd really like to bulk up. The supplements I'm currently taking are N.O. Xplode, CellMass, and plain old fashioned whey protien.

Thank you very much,

Will Lee

home made exercises

boat — Mon, 12 Apr 2010 01:19:52 GMT

So, Iv'e been trying to fit more easy, fun work outs into my every day routine. And Iv'e managed to make my lifestyle a bit more active. I still go to the gym, but I think of these as "bonus points".

I do things like...

Agility exercises (side running, running and touching the floor, then running in the opposite direction to touch the floor again, ect.) while I'm holding onto my dog's chew toy. He provides extra resistance. ;)

volunteer for a bit of outdoor work like weeding or pruning.

putting on good, loud music while in the kitchen and dancing around during cooking wait times or cleaning.

Racing co workers up the stairs, or to the car.

Meeting friends @ parks instead of coffee shops, and going on walks and taking pictures.

Do you guys do anything like this?

How to find local races for walking/running online??

cetrulson — Tue, 11 May 2010 10:19:49 GMT

I want to get a goal for training, and I have a friend that will walk/run with me for a local 5 K, but not sure how to find one and how far out I need to be to train for it? Should I plan on this fall or summer?? I am just starting out, have walked in the past and can get out 4-5 days a week, 50 pounds overweight and have HBP.

Thanks for any advice at all!!

Christel in GA

Target Heart Rate?

2762ash — Sat, 16 Jan 2010 13:07:33 GMT

Ok this may sound weird but when I exercise I do not seem to sweat a whole lot. What I do is the elliptical trainer machine and currently I am doing it at level 3-4 intensity for anywhere between 30-60 mins sometimes more.

I calculated my target heart rate and it should be between 134-165 beates per minute. I'm age 26. When I exercise I have to force myself to slow down because working out in this range just seems overly slow and easy for me. Not to mention that I hardly sweat! When doing elliptical at a faster speed which feels more comfortable for me my heart rate gets into the 175 range.

Is that normal? is working out in your target heart range supposed to feel that easy? or should I step my heart rate up some. I don't know if that's healthy or ok to do so. Any suggestions will be helpfull.

Gaining Weight

Big Boy J — Tue, 12 Jan 2010 06:28:53 GMT

At the moment I am training primarily for basketball, but also for rugby. For these sports you need high physical strength and explosive power. For this I need to gain muscle mass, strength and power. What is the most effective and efficient way of doing this?

Strength

lytysha05 — Thu, 10 Dec 2009 18:49:56 GMT

It used to let me choose the strength exercises that i did and so on, and now it doesn't. The only things it asks for is duration and calories. I want to be able to put in the exercise and reps and such again.

Can't access my personalize workout program

NakeyaeStreet — Wed, 09 Dec 2009 22:09:53 GMT

When I go to access my personalize workout program, it just takes me to the questionaire and that is as far as I get. Can someone help me?

Morning Cardio

ron212 — Sun, 14 Dec 2008 09:36:00 GMT

I've heard two schools of thought. If the goal is to burn fat, I've read an early morning cardio workout should be done on an empty stomach so that fat stores are used more quickly. Other sources say better to have carbs in the system. Thoughts?

Jogging vs. running

mka — Wed, 18 Nov 2009 08:06:27 GMT

Today I went for a 5km jog/run. I wanted to put all the data (distance, time, speed, heart rate,...) into my log so I wondered what kind of physical activity it was - jogging or running. It's kind of funny coz when I put it with a name "jogging" the log told me I burnt 350kcal; when I named it as running the log told me I burnt 400kcal. Well, maybe that's not much, but somebody pls tell me - what is the difference?! O_o

Tricep Pushdown

Fiona — Tue, 10 Nov 2009 12:40:31 GMT

Any exercises that do the same thing as a tricep pushdown without the pressure on the wrist? I have tendonitis of the wrists which is brought on by movements similar to that of the tricep pushdown. Can anyone recommend a different exercise that gets the same results?

Cardio Before Weights or Vice Versa

dhutch33 — Wed, 25 Feb 2009 14:00:13 GMT

I was curious to know which was better...To do cardio exercise before weights or the opposite? I have been doing the weights first, but by the time I get to the cardio I am pretty beat and end up not completing an entire cardio workout(45min). I have heard that you should save your strength for the weights and do it first and that this was the best way to lose fat (my goal!! :)) I would really like to do the cardio first and then take my time with the weights but dont want to hinder the losing factors. Anyone have any ideas?

Is this workout a good Idea?

dpogue — Thu, 05 Feb 2009 00:47:22 GMT

Im new to the whole workout tracking log thing so I wanted to run this by some people before I got started....Im currently laid up with a back injury and would like to know if my previous work out was doing me justus or not........

My workout (when it was nice weather) consisted of running mostly, about every half mile for the first 3 or so miles I would stop and do a set of 30 push ups 30 sit ups and 30 flutter kicks, then proceed on running anther half miler or so and then do 20 reps of each set and continue on the 15 then 10, I would end up running about 4 to 6 miles every other day. I do the same thing at the gym but not as far, say only 2 miles (cant stand running on a track).

Basicly with my work out Im trying to keep my body weight down and keep my somewhat build muscle mass. I've never been a fan of lifting weights, do to the fact I seem to always hurt myself in the process. I also take Tae Kwon Do at least twice a week...

I would like to see more improvement in my arms as well as abs (but who wouldn't) but keep my running, dose anyone have any suggestions or in site to add to my work out?

abs????

ade21 — Mon, 02 Feb 2009 13:46:17 GMT

Can anyone recommend any good ab workouts that has worked for them??? and typically how long does it take til u show sum definition on ur abs? i know its different depending on ur bodyweight/fat.... but if u would have to pick the amount of months how long would u say? for an average person??

and how many times a week should u work them out??

plz post!

im new here.... i can sure use sum new buddies

calories expended

zombiebaby — Wed, 21 Jan 2009 15:13:26 GMT

How do they figure the calories expended in a day?

Fat burning zone? Sugar burning zone?

jacrivet — Sun, 18 Jan 2009 09:39:06 GMT

Can anyone explain the difference to me between a "fat buring zone" and whatever the other zone is called? Can that really make a difference in losing weight?

aining as a Fitness Goal.

sturbaj — Sun, 18 Jan 2009 20:56:15 GMT

Brand new to the board, but looking for advice on training for a 5K. I used to be a fitness nut, but 3 years of virtually no consistent exercise, and an active 20 month old has left me on the other side of the coin - never imagining I would be here. I'm looking to run the 5K, not for time, as much as form to condition, and return to any degree of fitness. I need to lose 40 lbs, that was gained during pregnancy and never lost. Anyone have a training program they've found success with? Many thanks

Muscle Music

trevor — Tue, 05 Aug 2008 14:41:55 GMT

Muscle Music

Does Listening to Your iPod While You Work Out Make You Stronger?

http://www.onlinefitnesslog.com/Muscle-Music-Does-Listening-to-Your-iPod-While-you-Work-Out-Make-You-Stronger.aspx

Help I hate it!

ctbtucker — Sun, 28 Sep 2008 21:25:53 GMT

My goal isn't to lose weight as much as it is to get into better shape and tone up, my problem I HATE EXERCISE- can anyone suggest easy workouts to get a routine started?

Motivation

jdaudt — Wed, 15 Oct 2008 20:11:01 GMT

I work out regularly but it's like I take a weekend (sometimes a long 4 day weekend) off and it takes me forever to make up those four days. This has been my motivation killer lately. I want to stay active but I've been having a hard time mentally lately (not to mention my busy scheduling killing my time). Does anyone have any advice? I just started on this site and I feel like it will give me a little extra oomph.

Confessions of a Fitness Trainer

trevor — Tue, 07 Oct 2008 14:51:09 GMT

Confessions of a Fitness Trainer
Why I Owe My Clients an Apology
by Justin Bowers