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Need Advice Please

As the subject line states, I need advice. I am at a healthy weight (145 and 5'6"), but would like to lose 10 or so pounds and get more fit. Cardio is not my problem, I run a 9 minute mile for 4 miles 4x per week. My problem is that all this running doesn't leave time for weights, which I know is very important. I work really long and sometimes unpredictable hours. Therefore, I really only have one hour to work out 4-5 days a week. What can I do to get some much needed weight training in without sacrificing my runs, which I really love? Also, I eat a healthy diet, but plan to cut out the alcohol, which I imbide too frequently. :)

Thanks for any advice in advance.

Wed. Jul 18, 9:23am

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Your running routine is 36 minutes, but you say you have an hour to dedicate to working out. That leaves you 20+ minutes for weight training. Pick machines or movements that work opposing muscle groups (bicep-tricep, abs-lower back, chest-upper back/shoulders) and go back and forth between the two machines/exercises for 3 sets each. That will take you 7 minutes if you don't dawdle or get interrupted by other gym users because most machines or calisthenics (squats, push-ups) take a minute to whip off 15 reps at a challenging weight. If time is really crunched, save abs & lower back for home since you can work them pretty well without equipment (crunches, planks, supermans, etc).

Weight training only looks time consuming because most people turn that 30-60 second rest between sets into 3 minutes. By circuit training this way, you eliminate the need for resting at all, because the muscle you just used is resting while you're working on a different one.

A program like this might not seem like much, but I've seen people do just this as part of a weight reduction goal and when they get to the finish line, they've got arms and shoulders to die for. You won't build a ton of muscle, but the changes you make will be visible, especially at your weight. Weight training will not get you 10 lbs lighter, but it could make you look that way!

Wednesday, July 18, 2007, 10:14 AM

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How about some toning w/weights while watching T.V in the evening?

Wednesday, July 18, 2007, 2:02 PM

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You can always get a little weight work out in "here and there." For example, I keep weights in my car and at stop signs/lights I do some arm work. During commercials while watching TV, I do some squats, crunchs, something for the legs, etc. Also, during my lunch hour I might take 5 minutes and do something with bands, which is weight training. Don't think you have to go to the gym and do 30-60 mins. of weight training, do a bit here and there.

Wednesday, July 18, 2007, 2:04 PM

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As the first commenter said, 4 miles at 9 minute miles takes 36 minutes. Why not add a few miles to two of your runs per week (obviously if you haven't run over 4 miles before you will have to slowly add distance), and use the free time made from that to do weights? Instead of running 4 miles, 4 x a week, run 7 on monday, weights on tuesday, 4 miles on wednesday, 3 miles on thursday + a half hour of resistance moves, and run 2 or more miles on friday. You CAN find the time-it's just a matter of rearranging things better!

Wednesday, July 18, 2007, 2:14 PM

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During your runs you can do weight training using your body weight. I recommend lunges and plyometrics. Also,you can do sprints during your runs. They shred the fat off the muscles you already have.

Wednesday, July 18, 2007, 9:07 PM

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You sound like your in great shape to me!

Thursday, July 19, 2007, 12:11 AM

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OP Here- Thanks all. I actually started weights this morning, doing exercises that worked multiple muscle groups. Finished in about 12 minutes. It took me a little longer than probably necessary b/c it was my first time. I also fit in a 3.5 mile run, 5 minute cool down and stretching, which I have to do for at least 10 minutes due to many lingering injuries and other maladies such as sciatic never pain. Thanks for your suggestions!

Thursday, July 19, 2007, 8:58 AM

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