Love2MTB

Hi Folks,

Ok, I'm back on track, relatively. I was having trouble getting back into swing of things in my training after a vacation I took. I also pulled my back muscle a few days ago and just started back in the saddle (spin instructor). But I have a question for those of you who are well knowledged in exercise physiology and nutrition.

I teach a spin class 6 times a week, I'd say I ride 5 of those 6 days on average. In my class we only do 7 minutes of high heart rate work, as I would like to avoid the class burning away muscle tissue, as is the case in specialized spin classes such as Race Day Training. We mostly ride around 150-160 BPM, or at leas that's where I ask them to be.

But my question regards my own fitness level. In my case in particular, my goal is to basically trim up in problem areas that are normal for females, tummy and upper legs and butt. I do not have much farther to go to get to the fat percentage and weight I want to be at, I'm 5' 9" and 127, but I am not sure what I am missing in my workout. I don't know how many times a week to do weight training, right now it's only three and it's sporadic at best with my schedule. I feel like I get enough lower body toning in my spin classes, and feel as if toning by spinning and mountain biking is better than free weights, but I could be wrong. All I want is to slightly trim up. Is the cardio enough? Or do I need to pay more attention to abs and such? I'm reading all these threads on stomach flab and carloric deficit, and wondering where I fit in, in my fitness goals. Also seeking to learn a little more about fitness and nutrition in general to aid my students, and this forum is a great help. Thanks,

- Love2MTB

RWTD

You sound like your on the right track.In trying to lose fat you should prioritize the aerobics and do the weights more for muscle maintenence purposes .You might work at upping the tempo of the weights through supersets circuits etc. ie less rest between sets .As to diet just go with frequent small balanced meals creating only a modest calorie deficit perhaps starting at 500 calorie and adjusting from there based on feedback.To lose last stubborn fat you need to take a high activity high/high calorie intake (but still modest deficit)approach.Consistancy and patience are two very important factors in your long term sucess sometimes its better to not get to hung up on short term weight measurement monitoring etc.

rompus

Visit this site https://www.cbass.com. I think you will find it interesting. I bought some of his books and they address all the issues you have.This guy had a column for twenty years in Muscle and Fitness magazine.

rompus

Here is another interesting site since you lift weights https://www.dragondoor.com/kettlebells/

Love2MTB

thanks so much for the advice to you both, i'll check into those websites as well