How long and at what resistance level should I work out at?
449637
elliptical trainers are my favorite machine to work out on. I started working out last year and after only two weeks of working out and only on the treadmill I wanted something more. So I opted for the elliptical. I think you can do what ever fills right to you. everyone advances at different levels. I started off doing about 30 Min's on a variation level. I was quickly doing about 180 strides per min with ease. Depending on what kind of machine you have depends on what you can do. Don't be afraid to really go at it hard. You sound like you are already in good shape, so it won't hurt you to go at it hard and fast. Good luck.
984114
Although adding some resistance training would probably be ideal, exercising every other is fine regardless. Generally there's a huge difference between exercising 3 times a week vs. none, with rapidly diminishing returns being added as you add more days. For instance a 3rd workout in a week might give you considerably better results than only two, but you wouldn't find much difference between adding a 6th compared to only 5. \n\nI think this holds true regardless of which form of exercise you choose so long as there is a sufficient degree of intensity.
277175
If you're finding you're a couch potato, set your workout equipment up within view of the tv and pick a particular time ex. between 7-8 o'clock and exercise at that time every night or every second night whatever you decide your schedule should be. Keep in mind you won't see the results you're looking for with less than five days a week of working out.
81654
Any form of resistance training with the proper amout of calories to sustain whatever muscle you have. Also Cardio is essential even for those trying to tone or gain muscle, however limit your cardio training to 3 to 4 times per week no longer than 30 to 40 minutes, anymore will work against your current goal.
988348
hardcore! \n\ni respect that. \nhow often do you change your routines?\ni feel once your muscles are accustomed to a certain exercise--you must stimulate them differently if you want optimal growth...\nyou want to constantly challenge them to perform new types of movement that will recruit more fibers to help you perform your exercises\n\nsomething tells me you definitely know what you're doing =P\nbut perhaps --if you change your exercises--once every 4-6 weeks--you might gain better results\n\nalso--4-5 exercises per body part sounds little too exhaustive--maybe 2-3? as long as you do them with all out intensity \n\ngood luck
489178
You can always modify or shorten it if it is to strenuous.                                \n\nSpeed\n\nGeneral Warm-up\n\nFull Body Stretch \n\n\nWeek 1:\n\nMonday and Friday (sprint speed)\n\n3X30m (45 second rest between reps)\n\n3X60m (45 second rest between reps)\n\n3X90m (45 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)\n\n50m-100m-150m-200m-150m-100m-50m\n\nRepeat the pyramid one more time\n\n\nWeek 2\n\nMonday and Friday\n\n5X30m (45 second rest between reps)\n\n5X60m (45 second rest between reps)\n\n5X90m (45 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)\n\n50m-100m-150m-200m-150m-100m-50m\n\nRepeat the pyramid two more times\n\n\nWeek 3\n\nMonday and Friday\n\n6X30m (30 second rest between reps)\n\n6X60m (30 second rest between reps)\n\n6X90m (30 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)\n\n50m-100m-150m-200m-250m-200m-150m-100m-50m\n\nRepeat the pyramid two more times
1146468
Essentially, you should probably change your routine to twenty minutes a day, four times a week.  You need to give your body time to warm up and let your heart rate pick up a bit.  Good for you for doing fifteen min. per day though!  When most people start a new exercise routine in conjunction with a good diet, you should begin to see slight results within three to four weeks.  After that, it will happen like rapid fire if you stick to your routine.  Good luck!
291986
You should try the MAX OT workout. You workout 5 days a week...with Sat. and Sunday off.  Workouts last no longer than 40 minutes.  The website lists every workout you need to do for like a 50 weeks period. In addition, it gives you descriptions of each exercise and how to do them.  It is a free sight.  I have used their system and have seen great results.  It sounds just like what you are looking for. \nhttp://www.ast-ss.com/max-ot/max-ot_intro.asp
436382
depends how much weight you use and how many reps you do. its good to do a lot of reps at lower levels and work up gradually to heavier weights to avoid injury and build muscle steadily
851435
slowly. don't do so much that you get sore and burnt out on it.  just start with straight cardio for the first week. then maybe some LIGHT weight training. Find something you enjoy doing!
577925
higher resistance will help you build muscle, and lower resistance at a faster pace will give you a cardio workout. it would be very beneficial to alternate between the two.
788103
Well Joe r as a certified fitness professional I see a few glitches in your programs. First I would do a 40% carb, 40% protein, and 20% fat eating lifestyle. Your current protein intake is way to much and can be stored as fat. Or you could go for 1 gr. of protein for every pound of body weight. With your carbs and fats choose healthy choices. For your resistance training I would try a full body workout using lifts that use the most muscle mass(squats, dead lifts, bench moves, chin-ups, pull ups, etc) I would go for 3 sets of 8-12 reps. The biggest thing to remember is to work your front and back equally. Your cardio you can do the other days that involve 30 to 45 min a session; nothing longer than 60 min. Also be sure to add in a interval session once or twice a week for 20 min.(go fast for 1-2 min and then slow for 30 sec to 1 min, repeat for a total of 20 min.) And finally be sure to vary your workouts every 3 to 4 weeks and use a variety of cardio exercises. Hope you see an improvement and good luck!!
661158
I think three hours is sufficient.  I think a better indicator is are you sweating and feel like you are being exerted?  Check your pulse.  Try to get it to 60-70% of your max heart rate to get a moderate workout.  Heartrate max is normally calculated by subtracting your age from 220.\n\nAlso, try other exercises like stair stepping.  From my experience, stair stepping definitely gives you a workout after 20 minutes if you set the right intensity.
946463
As a novice you should start slowly.  Try doing 2 sets of 10 reps gradually increasing to 15 reps and finally adding a 3rd set.  Once you can comfortably do 3 sets of 15 reps add light hand weights to increase the resistance and lower your reps to 10.  Continue until this becomes to light and increase your resistance.  This will build endurance and strength.  When resting between sets rest for 30 seconds after the first set and add 15 seconds for each set completed.
1084864
With females, it is always better to do high reps with low weight. You should never do an exercise with a weight that you can't do at least 15 times, otherwise you risk gaining too much muscle rather than toning.\n\nWork out 3-4 times per week & try to hit every part of your body each time. Begin with 15 minutes of light cardio and finish with 30 minutes of more intense cardio. You will begin to notice a change in a few months. Good luck!
386095
Yes. Some people just sweat more than others and some not at all, but I'll bet if you took your workout to 45 minutes you'd break a sweat. It also depends on the intensity at which you are working out. I used to walk a 4 minute mile and not really sweat that much. So it depends on the person.
211521
Try 5 sets of 8 reps to failure at like 90% of you 1 rep max. Or try doing 10 sets of 8 at 70% of your 1 rep max. Unless you are on steroids, you will be limping.