Working out: Alot spread out or a little every day?

[FineExampl]

So i've been going to the gym to lose weight and get healthy. This will be my second month going with very minimal results. So i ask you, which is better...

Also, any personal training tips?? I'd rather look like a surfer instead of a body builder. I don't want muscle, i just want to tone up and maybe get down to about 200lbs. I'm 6ft2 so it's not unreasonable. Right?

[mulligania]

just take roids and skip the gym

[LadybugEwa]

So I'd say you mostly concentrate on cardio workouts.
That said, you still need to work out with weights.
To GROW muscles, you'd work with heavy weights and do few reps (6-8) in each set. To TONE muscles, you work out with lighter weitghts so you can do 12-15 reps in each set. This rule is true for both the free weights and the weight 'machines' like Nautilus or something.
Swithching up your workouts is important, so don't just run, or swim or use the stairmaster. Variety is key, because your body gets used to a certain physical stress and learns how to handle it with minimum strain. For your weight workouts, do different muscle gourps on different days. You have to give every muscle goup a day or 2 of rest after a weight workout. This because any workout causes mini-tears in muscle tissue, and it needs time to repair. So say on Monday you'd do your chest and upper back (pecks, lats, traps) then on Tuesday your arms ( tricep, bicep, forearms) then on Wednesday your legs (quads, hamstring, calves) then on Thursday your abs, lower back, glutes (your Butt). That still leaves 3 non-workout days, so you can space the workouts more; say take Tue, Thur off - workout Mon, Wed, Fri, Sat OR Sun. Each of your 'on' days you'd also do your cardio workout. And don't forget to stretch before, after, and during. Many men consider stretching a waste of time, but it makes a huge difference afterward.

[dnyed]

There was no choice for "other".

[FineExampl]

so make your own silly. that;s the point.

[KatWoman]

Do some form of exercise DAILY. If you lift weights, do a different area each day to give things time to heal.

Unfortunately I got out of the routine awhile back and got out of shape (round is a shape but certainly not a good one ) My management at work gave us gym memberships a few months ago so for now I am focusing on just MOVING for at least 45 min, whether it be just treadmill, or alternating between treadmill, elliptical and stationary bike. My goal for now is to get the extra weight off, then see where I need toning once most of the fat is gone. In just a few weeks my clothes started fitting better. I haven't lost a lot of weight yet, I am the type that has to stick with a routine for at least 4-6 months to see real results. I'm 33 so it's harder now than when I was 23 For you it's only been 2 months...don't be discouraged. Keep your body moving and the results will come. If anything exercising for at least 15-30 minutes a day keeps everything circulating and can ward off sickness and depression. I started feeling better within days of just moving.

Make sure you modify your diet so that you're eating healthy things (aka no sugary junk foods, soda, chips, or even too much starchy foods). In addition to eating healthy things, make sure your portions are reasonable. I used to be a big eater, as in clean up the plate no matter how much I had. But I have gotten to the point where I stop myself as soon as I don't feel hungry anymore.

Make sure you are getting a good night's sleep and stay on a consistent schedule. Getting very few hours of sleep and having a sporadic sleeping schedule wreaks havoc on your metabolism.

Drink plenty of water - drinking plenty of water helps your organs to function properly, namely your kidneys and liver. Sometimes when we are dehydrated we might feel hunger pangs (the mind playing tricks on us) and rather than go for water, we go for food.

Here's some info I found on another forum during a search. My mom actually has this book, and this is some info I did see in it. Some things may be a bit questionable, like limiting exposure to fluorescent lights...literally impossible as nearly all work environments have it!, and cold AC...obviously the author hasn't visited Phoenix lol, and monthly colonics...wtf? but anyway here's the info I found, some items may be useful

.................................................. .................................................. .......

The Weight Loss Cure "They" Don't Want You to Know About

Don'ts

*No sugars, dextorse, sucrose, honey, molassess, high fructose corn syrup, corn syrup, or any sweetner

*No starch, including breads, pastas, any wheat product, white rice, potatoes, yams, etc.

*No artifical sweetners, including aspartame, sucrolos, NutraSweet, Splenda, Saccharin, etc.

*No food from fast food restaurants (BK, Micke D's, Subway, Wendy's etc)

*NO TRANS FAT, including hydrogenated or partially hydrogenated oiles.

*No nitrites

*Limit non-prescription and prescpition drug-use

*Limit Ice-cold drinks - They slow metabolism

*Limit exposure to Air Conditioning - Slows Metabolims

*Limit exposure to Florescent lights - Same as above

DOs

*Drink one-half to one gallon of pure spring water daily - Increases Metabolism

*Walk for one hour per day - Increases Metabolism

*Eat a minimum of two organic apples a day - Increases Metabolism

*Eat a grapefruit a day - Increases Metabolism

*Cook with coconut oil - Increases Metabolism

*Eat a large breakfast - - Increases Metabolism

*Eat six smalls HEALTHY meals aday -- Increases Metabolism

*Finish your dinner three and one-half hours before bedtime

*Exercise 5-10 minutes aday - ex. lifting weights

*Get twenty minutes of sun. -Medically it healthy for your body.

*Get Colonics at least once a month. A clean colon makes fat bunrs off.

*Do not use a microwave. Mircowaves alters foods.

*Add hot peppers and Cinnamon to foods. These REALLY increases metabolism

*Always eat a big salad with lunch and dinner meals

*Add Fiber from flax seed, oat bran.

*Sit in a natural Sauna twenty mintues as much as possible so you can sweat most of the water out of your system.

*Don't eat after 6:00 PM

1. Water. Fat people are dehydrated. Drink one large glass of water immediatelty upon arisining, and one-half to one gallon throught the day. Never drink tap water as it is loaded with chlorine, fluoride and other contaminates.

2. Walk. Walking outside at a slow steady pace for one hour per day reset the body's weight set point, making people lean and thin.

Say for example. If you loose 20lbs. Well if you want to keep it there as you either have accomplished your goal. Just walk for a long time and naturally your body will reset its natural weight.

3. Extra Virgin Raw Coconunt Oil. Use this as your fat of choce in cooking. This is proven to stimulate metabolism, improve digestion and helps release fat cells. Also gently stimulates the throid.

4. Colonics. I don't have to tell you what this procedure does. It's basically sticking a tube up your ass and they pump water into your colon to flush all the toxin and contaniments out.

Now a clean colons shrinks your stomach, and lowers hunger cravings.

5. Apples. Eat a minimum or two ORGANIC apples every day. This will help regulate blood sugar, reduce appetite, and increase cleansing of the liver, gallbladder, and colon.

6. Grapefruit. Eat a minimum of two ORGANICE grapefruits daily. Enzymes in grapefruit are proven to help release fat.

7. Raw Organice Apple Cider Vinegar. Take one tablespoon three times a day. Use as your winegar of choices in salads and cooking. This stimulates the metabolism and cleansing of the internal organs. It is also very powerful in helping release stored fat cells.

8. Drink Green Tea. Ideally, drink a minimum or one cup per day. Organice green tea stimulates cleansing of the cells, increases metabolism, and help regulate hunger.

9. Eat Breakfast. Eating a larege breakfast is important at reseting the body's weight set point, increasing metabolism, and decreasing appetite throughout the day.

10. Eat Six Times Per Day. It is important to eat throughout the day in order to reset your betabolism high and release abnormal fat reserves. Doing this will start the proccess that allows the body to begin releasing abnormal fat reserves, as well as normalizing hunger and increasing metabolsm. You should eat six times a day even if you are not hungry.

11. No Microwaving. Any food that has been in a mirowave has chemically altered into an unnatural state. Microwaved food causes hormonal imbalances leading to weight gain.

12. Get Some Sleep. Lack of proper sleep leads to obesity. At least get 7-8 hours of sleep. During your "deep" sleep. Your body digest foods.

[lojasmo]

Heavy weights, compound movements only, three days per week

(squats, deadlift, benchpress, bent row, pullups, pushups)

HIIT (high intensity interval training) 20 minutes, four days a week.

LOTS of water.

NO starchy foods.

[JuggBug]

Originally Posted by FineExampl

So i've been going to the gym to lose weight and get healthy. This will be my second month going with very minimal results. So i ask you, which is better...

Also, any personal training tips?? I'd rather look like a surfer instead of a body builder. I don't want muscle, i just want to tone up and maybe get down to about 200lbs. I'm 6ft2 so it's not unreasonable. Right?

Cardio and spot training. 3-4 nights a week. Hittin' it is considered part of a healthy workout routine too.

[PostO]

Originally Posted by mulligania

just take roids and skip the gym

Steroids aren't "muscles in a bottle". You still have to work out.

[from Margaritaville...]

I'd love to hang around and gab about working out and all but I need to go and work on my "six-pack" abs...