Weight loss and Elliptical machine questions

[asrgal]

So I am trying to shed about 5-10lbs and tone my body at the same time(I am 5'6 at 140lbs right now)

For the past 2 weeks I have been on the Elliptical machine about 30min a day and I do upper and lower weight training every other day, take one day a week off. Also eating less and healthy and have a whey protein shake every day after workout.

 

Well, I have been doing this since 3 weeks now, and I notice that I am toning nicley but I didn't loose any weight yet :-( I know muscle weighs more than fat... but my clothes are still not feeling loose.

 

Here are my questions:

 

Is what I am doing right?

Is the Elliptical machine workout right for what I want to archieve?

What does the Elliptical exactly do for you?

DO I spend enough time on the machine?

Also at times at around 20 min. the bottom of my feet feel numb - tingly, is that normal?

 

Any advice is appreciated

[1qkblugt]

No advice for the beginning of your thread... But if your feet are getting numb your shoes might be tied too tight. This happens to me all the time when I walk on the treadmill.

[USMCHokie]

So I am trying to shed about 5-10lbs and tone my body at the same time(I am 5'6 at 140lbs right now)

For the past 2 weeks I have been on the Elliptical machine about 30min a day and I do upper and lower weight training every other day, take one day a week off. Also eating less and healthy and have a whey protein shake every day after workout.

 

Well, I have been doing this since 3 weeks now, and I notice that I am toning nicley but I didn't loose any weight yet :-( I know muscle weighs more than fat... but my clothes are still not feeling loose.

 

Congrats on your progress thusfar.

 

Here are my questions:

 

Is what I am doing right? Not enough information...

Is the Elliptical machine workout right for what I want to archieve? No, you need more.

What does the Elliptical exactly do for you? Honesty...nothing...

DO I spend enough time on the machine? I'm personally not a fan of the elliptical...

Also at times at around 20 min. the bottom of my feet feel numb - tingly, is that normal? Tie your shoes less tightly. I get this when running when my shoes are tied too tightly.

 

Any advice is appreciated

 

 

Responses to questions in bold above. And in the list below:

 

(1) Increase the intensity of the weightlifting portion of your workout. Heavier weights...

 

(2) Increase the intensity/resistance of the elliptical workout...

 

(3) Eat even less.

 

 

Keep in mind that three weeks is not very long, and it may take a little more time. Wait for tman's response, his will probably be more detailed and provide excellent information on nutrition and exercise.

[tman666]

I'm going to echo what USMCHokie said in that 3 weeks isn't really a very long time to see many visible results.

 

One thing that I firmly believe is that training fairly consistently (>85% of the time) at high intensity levels is pretty crucial for development. The way you mitigate fatigue is by lowering the volume.

 

Training at high intensity on compound movements (this applies to both strength training and conditioning) is the best way to maximize training economy. Training economy is basically how much "bang" you're getting for the time you're spending exercising.

 

High intensity isn't defined by a magic number of pounds, or speeds, or times. You have to learn how to perceive how hard you are working. In order to know what you're capable of, you have to push the envelope regularly. This doesn't mean you have to train until you collapse, but you should be trying to get stronger, faster, and be able to go longer on whatever activities you do.

 

For example, when you're lifting, you should be trying to break your previous record for that lift. This doesn't mean that you have to lift a heavier weight. Say that last week, you could squat 85 lbs for 6 reps before you racked the weight. The next week, try and get 8 reps on 85lbs.

 

Since it sounds like you're trying to lose weight and get a more "hard body" look, I would recommend that you start total body training. This means that every time you train, you hit every muscle group in some respect. This will burn more calories, increase your strength, and allow you to spend less time in the gym. This not only applies to weight training, but also your conditioning.

 

I would also forget the elliptical machine (unless there is some reason that you cannot do other forms of conditioning). Because you're not really moving a load with an elliptical machine, you're not getting any real functionality out of it. The same can be said for treadmills. Sure, you can burn a few calories, but you'll be getting more athletic, in addition to burning more calories, using high intensity conditioning methods.

 

If you're not into pushing cars, doing bodyweight only circuits (i.e. burpees, air squats, lunges, push ups, pull ups, leg lifts, etc.), sprints, etc., I would recommend that you find a rowing machine with a fan. Rowing is excellent for burning a tone of calories, plus, you get the benefit of increasing your muscular endurance since you're moving against actual resistance. You're also using practically every muscle in your body, to move said load, instead of just moving with the machine (as you do when "running" on an elliptical machine).

 

The most simple exercise that I would recommend for conditioning would be jumping rope. It will improve your coordination as well.

 

As far as you're diet goes, without knowing about what you're eating on a daily basis, it's hard to give you what advice you should follow.

 

If you gave us more details about your diet and training, we could give you more pointed advice. The more details, the better. Record things such as what lifts you're doing, number of sets and reps, rest period length, total workout time from start to finish, etc. for the whole week. A dietary breakdown (even if it's just for one day) would also be extremely helpful.

[asrgal]

I'm going to echo what USMCHokie said in that 3 weeks isn't really a very long time to see many visible results.

 

One thing that I firmly believe is that training fairly consistently (>85% of the time) at high intensity levels is pretty crucial for development. The way you mitigate fatigue is by lowering the volume.

 

Training at high intensity on compound movements (this applies to both strength training and conditioning) is the best way to maximize training economy. Training economy is basically how much "bang" you're getting for the time you're spending exercising.

 

High intensity isn't defined by a magic number of pounds, or speeds, or times. You have to learn how to perceive how hard you are working. In order to know what you're capable of, you have to push the envelope regularly. This doesn't mean you have to train until you collapse, but you should be trying to get stronger, faster, and be able to go longer on whatever activities you do.

 

For example, when you're lifting, you should be trying to break your previous record for that lift. This doesn't mean that you have to lift a heavier weight. Say that last week, you could squat 85 lbs for 6 reps before you racked the weight. The next week, try and get 8 reps on 85lbs.

 

Since it sounds like you're trying to lose weight and get a more "hard body" look, I would recommend that you start total body training. This means that every time you train, you hit every muscle group in some respect. This will burn more calories, increase your strength, and allow you to spend less time in the gym. This not only applies to weight training, but also your conditioning.

 

I would also forget the elliptical machine (unless there is some reason that you cannot do other forms of conditioning). Because you're not really moving a load with an elliptical machine, you're not getting any real functionality out of it. The same can be said for treadmills. Sure, you can burn a few calories, but you'll be getting more athletic, in addition to burning more calories, using high intensity conditioning methods.

 

If you're not into pushing cars, doing bodyweight only circuits (i.e. burpees, air squats, lunges, push ups, pull ups, leg lifts, etc.), sprints, etc., I would recommend that you find a rowing machine with a fan. Rowing is excellent for burning a tone of calories, plus, you get the benefit of increasing your muscular endurance since you're moving against actual resistance. You're also using practically every muscle in your body, to move said load, instead of just moving with the machine (as you do when "running" on an elliptical machine).

 

The most simple exercise that I would recommend for conditioning would be jumping rope. It will improve your coordination as well.

 

As far as you're diet goes, without knowing about what you're eating on a daily basis, it's hard to give you what advice you should follow.

 

If you gave us more details about your diet and training, we could give you more pointed advice. The more details, the better. Record things such as what lifts you're doing, number of sets and reps, rest period length, total workout time from start to finish, etc. for the whole week. A dietary breakdown (even if it's just for one day) would also be extremely helpful.

 

 

Wow, thank you for the detailed advice, I really appreciate it.

Anyhow when I read 85lbs. I almost fainted - I think I forgot to mention that I am a female. Not that women can't do that much, but I think it is way too much for me.

What else than an elliptical machine would you suggest?

At this point I have greek joguhrt with oats and fruit and coffee in the morning. Salad or wraps for lunch. And I don't eat much at night, chicken or steak sometimes just a small portion of what I made my kids to eat. I usually eat a banana and have a glass of red wine at night. Only water and peppermint tea in the daytime, nothing sweet don't like too much sugar. I drink a designer whey protein shake after workout and mix some joguhrt ice cream into it. That is pretty much my every day food intake.

At times we go out but even than I never eat really much, I am not someone that is a big eater anyhow. I worry that my body might be just used to eat this and I have to eat even less.

Every other day I go through the machines in the gym for my upper body, I kind of use that system from the "Body for life" book. And I do squats and some butt excercises everyday :-)

Well, I think I just am getting worried because I start feeling toned, but not slimmer, no weight loss on the scale or my clothes. I also feel bulkt at times, but I am not bigger in that sense, it is just the feeling. I really like to archieve 2 dress sizes down and be toned, that is my goal.

Thank you so much again for all the advice!

[tman666]

I would bet money that you can squat 85 lbs. You probably just don't know it yet .

 

Training wise: you should make an attempt to learn and primarily use compound exercises. Most machines isolate muscles, which is almost useless for burning calories, gaining strength, and getting in better shape. Machines have their place (rehabilitation mostly), but I feel you're wasting time doing machine circuits.

 

Learn to do barbell squats, deadlifts, presses, and rows. These are staple exercises that use multiple muscles to move the weight (i.e. compound exercises). You'll probably have to do some research, do some experimenting, and ask a few questions to learn how.

 

With regards to ditching the elliptical machine in favor of jumping rope or using a rowing machine: try doing intervals of 20 seconds as hard as you can go, followed by 40 seconds of a moderate, more natural pace. Keep this up for 15 minutes. This is known as interval training, and it is very effective for fat loss. There are an endless number of interval training combination that you can use.

 

Diet wise: To me, it seems that you might not be eating enough. This slows your metabolism down, causing your body to want to "hold on" to every calorie you ingest, in the form of adipose tissue (fat). I personally think that if you at more frequently, such as every 2-3 hours, you'd not only feel better, but you'd help keep your body's metabolism constantly going. This would equate to probably 4-5 meals throughout the day.

 

Also, watch your carb. intake. You may want to look at increasing your protein and fat intake, while decreasing your carbohydrate intake. It doesn't have to be drastic. It could be as simple as having less rice/pasta, or replacing the ice cream in your protein shakes with frozen strawberries.

[Spiritofnow]

So I am trying to shed about 5-10lbs and tone my body at the same time(I am 5'6 at 140lbs right now)

For the past 2 weeks I have been on the Elliptical machine about 30min a day and I do upper and lower weight training every other day, take one day a week off. Also eating less and healthy and have a whey protein shake every day after workout.

 

Well, I have been doing this since 3 weeks now, and I notice that I am toning nicley but I didn't loose any weight yet :-( I know muscle weighs more than fat... but my clothes are still not feeling loose.

 

Here are my questions:

 

Is what I am doing right?

Is the Elliptical machine workout right for what I want to archieve?

What does the Elliptical exactly do for you?

DO I spend enough time on the machine?

Also at times at around 20 min. the bottom of my feet feel numb - tingly, is that normal?

 

Any advice is appreciated

 

Hey,

 

I don't know if anyone has highlighted what I will tell you yet, so I apologise if I am repeating anything from other posts.

 

When you are weight training and doing cardiovascular exercise you WILL make more muscle - tone. And, muscle weighs heavier than fat, which is why it seems like you are not losing weight. It is far better to take body measurements every week, because that way you will see how your body shape is changing. I workout and I run at least 4 times a week and I NEVER WEIGH myself. I started out in a UK size 14 and I am currently a UK size 10 - so I did loose weight in effect. I am only interested in dress size....weight is such a grey area and can cause people to have unrealistic goals. There are plenty of websites that explain what parts of your body you need to measure and roughly how many inches you need to loose to drop a dress size.

 

You need to burn more calories than you eat. Plus, pay attention to saturated fat content on food - under 5.0 is best. DO NOT STARVE YOURSELF or eat tiny meals because your body needs good fuel to help you burn the fat and exercise in a healthy way. Protein is good - I eat a LOT of fish for example, and I have drastically changed my carb intake. I hardly ever eat bread (it plugs up my system) and I eat wheat free pasta and brown rice.

 

I also use free weights along with interval training on the elliptical and I push myself hard on the rowing machine - free weights have really toned up my arms and I just feel stronger for doing them.

 

I hope I have been helpful

 

GOOD LUCK!!!

Edited June 9, 2010 by Spiritofnow

[Spiritofnow]

plus, you get the benefit of increasing your muscular endurance since you're moving against actual resistance. You're also using practically every muscle in your body, to move said load, instead of just moving with the machine (as you do when "running" on an elliptical machine).

 

Hey,

 

this is just a query based on what you have said here. I use the elliptical in my work-out! I do two lots of 20 minutes high intensity interval training on there and set at a high resistance. I also use the rower from 30 minutes to 45 minutes set at level 6.. I am just wondering whether the elliptical has made much of a difference or whether it has been the use of the rower and free weights, hmmmmmm???? I don't want to continue on with that if it's not really doing that much for me, although as I also do long distance running I guess it will be helpful there?

 

What weights would you suggest to help tone up my under-arm area? When I say under-arm I mean the part of my body just down from my armpit and in between my waist my arms are fine - I guess it would cover my pectoral area?. I can never seem to get rid of the excess flab I have in that area - when a woman wears a bra she doesn't really want anything spilling over the sides, and I still have this????

 

Sorry, for hijacking this thread : )

Edited June 9, 2010 by Spiritofnow

[tman666]

Hey,

 

this is just a query based on what you have said here. I use the elliptical in my work-out! I do two lots of 20 minutes high intensity interval training on there and set at a high resistance. I also use the rower from 30 minutes to 45 minutes set at level 6.. I am just wondering whether the elliptical has made much of a difference or whether it has been the use of the rower and free weights, hmmmmmm???? I don't want to continue on with that if it's not really doing that much for me, although as I also do long distance running I guess it will be helpful there?

 

What weights would you suggest to help tone up my under-arm area? When I say under-arm I mean the part of my body just down from my armpit and in between my waist my arms are fine - I guess it would cover my pectoral area?. I can never seem to get rid of the excess flab I have in that area - when a woman wears a bra she doesn't really want anything spilling over the sides, and I still have this????

 

Sorry, for hijacking this thread : )

 

Well, first of all, if you're happy with your results, who am I to tell you to stop doing something? It sounds like you've been losing weight, as well as getting in better shape. You cannot argue with results.

 

However, my main beef with elliptical machines (and even treadmills, to some extent) is the fact that you're not using all of the muscles you would need to improve your running functionality. Yes, you have to overcome gravitational forces to push yourself "up", but since you are stationary (due to the nature of the machine), you're not activating your glutes and hamstrings as much as you would be running on over terra firma. If you're a long distance runner, I would recommend against training with an elliptical machine.

 

The rower/free weight combination is money, in my opinion.

 

As far as getting rid of fat under your arms, there is no way to spot reduce fat in any area with any exercise. If you want to get rid of the fat in that area, you'll have to lower your bodyfat percentage. This comes down to your diet and hard training. However, if you're looking to put more muscle on the area (which, in my opinion, can help mask the "flabby" look), I would say that the rowing machine, along with push ups, would be your best bet. If you can do pull ups, that would be wonderful as well.

[WintersNightTraveler]

Also at times at around 20 min. the bottom of my feet feel numb - tingly, is that normal?

 

Yes, just the way some people's circulation is, try putting a little more weight on the heels of your feet and less on the balls of your feet. I have this and spoke about it with my doctor.

 

Otherwise +1 for what USMCHokie said.

[Spiritofnow]

Well, first of all, if you're happy with your results, who am I to tell you to stop doing something? It sounds like you've been losing weight, as well as getting in better shape. You cannot argue with results.

 

However, my main beef with elliptical machines (and even treadmills, to some extent) is the fact that you're not using all of the muscles you would need to improve your running functionality. Yes, you have to overcome gravitational forces to push yourself "up", but since you are stationary (due to the nature of the machine), you're not activating your glutes and hamstrings as much as you would be running on over terra firma. If you're a long distance runner, I would recommend against training with an elliptical machine.

 

The rower/free weight combination is money, in my opinion.

 

As far as getting rid of fat under your arms, there is no way to spot reduce fat in any area with any exercise. If you want to get rid of the fat in that area, you'll have to lower your bodyfat percentage. This comes down to your diet and hard training. However, if you're looking to put more muscle on the area (which, in my opinion, can help mask the "flabby" look), I would say that the rowing machine, along with push ups, would be your best bet. If you can do pull ups, that would be wonderful as well.

 

Thanks, tman

 

I think I like the elliptical, because I really get to use the power in my legs - I am a sprinter originally and it feels good to let my thighs loose on there. I always come off dripping wet so I feel like I have had a good work out. I also like the visual aspect of seeing the calories that I am burning, bUt I would rather use that energy in a more direct way so I am thinking of just training on there for 15-20 minutes so that I can feel those things I enjoy and then use my energy in other ways, perhaps flys?

 

You are right about sit-ups, however I am absolutely CRAP at them, so taking that on will be a good challenge - I love starting something new that feels a little unatural to begin with only to find a few months down the line a marked improvement. I love to push myself and see what my body can do. I don't like feeling I can't do something, and I use that to motivate me.

 

Your comments have been helpful.

 

I will start push ups' this week.

 

THANKS!!!

[just_some_guy]

For me personally, I began to lose weight using the elliptical and weight training by lowering my cardio targets a bit.

 

What I do is monitor my heart rate as I exercise and set the resistance level of the machine to maintain my heart rate between 125 and 135 bpm. At 45 years old, that's a good cardio range to sustain. I CAN easily do a much higher cardio rate, but when I was doing that, I didn't make as much progress losing weight.

 

So now, I try to sustain my effort in the cardio zone for 30 minutes, 5 minutes for warm up, 30 on target, 5 minutes to cool down.

 

Then I go do my core (ie, crunches or situps) and then weight lift for another 30 minutes or so. I alternate lower and upper body on different days. I go every other day. Rest time is just as important as exercise time.

 

I have slowly, but surely, lost 25 lbs since the beginning of the year. I've dropped a couple of pants sizes and a shirt size. I far more toned and the muscle mass is growing, slowly, but surely.

 

Best part is that I am NOT dieting. I just try to make good choices at meals, keep the portions reasonable to what is needed to satisfy my hunger and try to stay away from snacks during the day.

 

My weight meanders up and down a lot. I weigh frequently, and if it was plotted, it would be a very shaky line that is gradually go down. Everytime I see a new low, I know it will meander back up and down for a while before I see it again. But the long term trend is the right way.

[Secure]

I would bet money that you can squat 85 lbs. You probably just don't know it yet .

 

Training wise: you should make an attempt to learn and primarily use compound exercises. Most machines isolate muscles, which is almost useless for burning calories, gaining strength, and getting in better shape. Machines have their place (rehabilitation mostly), but I feel you're wasting time doing machine circuits.

 

Learn to do barbell squats, deadlifts, presses, and rows. These are staple exercises that use multiple muscles to move the weight (i.e. compound exercises). You'll probably have to do some research, do some experimenting, and ask a few questions to learn how.

 

With regards to ditching the elliptical machine in favor of jumping rope or using a rowing machine: try doing intervals of 20 seconds as hard as you can go, followed by 40 seconds of a moderate, more natural pace. Keep this up for 15 minutes. This is known as interval training, and it is very effective for fat loss. There are an endless number of interval training combination that you can use.

 

Diet wise: To me, it seems that you might not be eating enough. This slows your metabolism down, causing your body to want to "hold on" to every calorie you ingest, in the form of adipose tissue (fat). I personally think that if you at more frequently, such as every 2-3 hours, you'd not only feel better, but you'd help keep your body's metabolism constantly going. This would equate to probably 4-5 meals throughout the day.

 

Also, watch your carb. intake. You may want to look at increasing your protein and fat intake, while decreasing your carbohydrate intake. It doesn't have to be drastic. It could be as simple as having less rice/pasta, or replacing the ice cream in your protein shakes with frozen strawberries.

 

 

I agree with the statements in bold. Can tell a difference in my weight with interval and weight training. My problem areas are hips and thighs. Squats, lunges, stair climbing, duck walking, and much more worked well for slimming those areas. I confuse my body by changing my weight training and cardio workouts. I may walk on the treadmill at a speed of 3.0 for 2 minutes, then sprint at 6.5 for 30 seconds. Or use the elliptical at a moderate level of resistance for 30-40 minutes. Opt for a cycling or step aerobics class, and play tennis another day.

 

When I make healthy food choices and eat every few hours, my weight drops. When I wait too long to eat(tummy growling) and workout more than 4 days a week, my weight does not change.

[norajane]

Responses to questions in bold above. And in the list below:

 

(1) Increase the intensity of the weightlifting portion of your workout. Heavier weights...

 

(2) Increase the intensity/resistance of the elliptical workout...

 

(3) Eat even less.

 

 

Keep in mind that three weeks is not very long, and it may take a little more time. Wait for tman's response, his will probably be more detailed and provide excellent information on nutrition and exercise.

 

This is exactly right.

 

I use the elliptical, and use weights. And I have been losing weight and building muscle, but I've also been eating less. If you aren't losing weight, it very well could be because you are eating more than you think. They always say to keep a food diary...it sounds stupid, but just do it for a couple of weeks, and make sure you know or look up the exact number of calories for everything going into your mouth, including that cream with your morning coffee and the olive oil you saute in. You'd be surprised how much we underestimate portion sizes and calorie amounts.

 

On to the elliptical. I do High Intensity Interval Training on it, and it Kicks My Ass, every time. I'm drenched in sweat when I get off, and ready to about throw up. BUT, it works!

 

On an elliptical, it's easier to do HIIT by using time rather than distance. So, for example, 30 seconds going as fast and as hard as you can like you're being chased by lions and your heart rate goes through the roof and your arms and legs start to burn, then 60 or 90 seconds where you slow down to barely catch your breath. Then another 30 seconds of outrunning lions, then 60-90 seconds of barely catching your breath. 5 minutes warm-up, 5 minutes cool down, and 15-20 minutes of HIIT, and you will feel like dying afterwards. But it will work. After two or three weeks when you find yourself getting used to whatever intensity setting you are on, increase the resistance and work out at that level with HIIT for 2-3 weeks. And keep increasing the resistance as you get stronger.

 

Another tip, during the catch your breath phase, try taking your hands off the handles and put them on your waist. This forces your legs to work harder and forces you to maintain balance, which is good for strengthening your core (stomach and back muscles).

 

Elliptical also allows you to step backwards. Do that during the catch-your-breath phase. It works your legs muscles differently.

[Secure]

Also, the elliptical and bike are less strenuous on your joints.

 

If you are having numbness in your feet and tight shoe strings are not the contributing factor, you may have certain muscles in your pelvic and lower extremity areas that are too tight.

[bananalaffytaffy]

I hope this is not a threadjack, but tman, is there any brand of rowing machine you would recommend, or things to look for/stay away from in finding one?

[tman666]

Haha, I'm not familiar with the different brands of rowing machines out there, but the kind I would use (if it were me) would be the kind that uses an air fan to provide the resistance. The harder you pull on one of these, the greater the resistance is, so it's sort of self-regulating.

 

I guess the Concept 2 Indoor Rower is kind of what I have in mind, but I'm in no way endorsing any particular product. Just make sure whatever you buy is sturdy, especially if you're going to be doing any HIIT training with it!

[bananalaffytaffy]

Cool, thanks. I've been looking at some of the Concept 2's.