Hi, I work a 12 hour shift 4 days a week. So I can only get in 3 workouts a week. Is this enough?
Just me asked:
Okay Im 5′6 and I weigh 170 and I wanna lose between 20-35 pounds and I’m 26. I work 4 12 hour shifts a week and so I’d only be able to workout 3 days a week. I’m planning on doing 45 minutes cardio and about 45 minutes weight training just to tone up while I lose weight. So would 3 days a week be good enough to lose the weight I want to lose? Please give as much info as possible. Thanx in advance!
KRISTA
Okay Im 5′6 and I weigh 170 and I wanna lose between 20-35 pounds and I’m 26. I work 4 12 hour shifts a week and so I’d only be able to workout 3 days a week. I’m planning on doing 45 minutes cardio and about 45 minutes weight training just to tone up while I lose weight. So would 3 days a week be good enough to lose the weight I want to lose? Please give as much info as possible. Thanx in advance!
KRISTA
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Tags: Thanx, Weight Training, Workout
I have been doing the crossfit workouts 3 times per week, and they have shredded my body big time (removed my body fat). They are pretty tough, but the results are quick!
give them a try and see what you think. I usually do the WOD’s
Also to tone muscle, make sure you are getting plenty of protein to aid in recovery and building of new muscle tissue
Here is a link for protein
Even upping that cardio to an hour for those three days helps a lot.
Or doing about 10-15 sit ups and push ups a few times a week before/after work really helps! Just think every little bit counts, or even doing on a brisk walk on your break
What do you do for work? If you sit down a lot, try just tightening your abs for 5 seconds each time, that is equivelant to a sit up. Try doing it like 20 times a day!
It all depends on your diet also. First thing i’d say is throw that white/refined carbs away since through digestion they just turn into sugar, which equals fat. Only eat whole grains. and also throw that processed food away and start making your own meals from scratch.
Although you won’t know for sure how fast (or slow) your weight loss will be until you actually get down to doing your program, 3 days a week is very realistic and sensible considering your schedule.
Keep in mind that you would need to have off days anyhow to rest, especially when weight training since muscle builds while at rest (after a workout) and not while you are actually doing the exercise.
Consider that there are also small things you can do to expedite your fitness on the days you are not exercising like:
- taking 10 minutes for a good stretch or walk around the block
- eating 6 times a day, more on that here
- increasing your water intake - - your body is less likely to retain water (which is extra weight) if you hydrate adequately
- eat healthy meals but also be sure to reward yourself with your favorite treat every now and then. This will keep you from feeling deprived and stave off temptation guilt (because it was a reward).
All of this means that you are working on your fitness each and every day, not just 3 times a week. Adjust your actual workout as needed if/when you reach a plateau or if you find that you’re not getting the results you want. But be patient. Losing weight the safe and healthy way is not a quick fix like the infomercials and crazy diet pills claim.
Here are some wonderful resources to get you started. I wish you the best of luck…you will reach your goal!
Calculate calories burned
Weight loss calculator
Exercising muscle recovery-.html