I am asked quite frequently what cardio machine I prefer at the gym and my answer has changed from my beginning workouts to today. When I first started working out and my goal was burning calories as quickly as possible, I swore by the elliptical machine and still do when I eat more calories than I want for the day or have a weekend where I didn't stay as committed to my diet as I usually do. I will go in and spend two or three days on the elliptical to burn as many calories as possible. To me, it is one of the easier machines to start out on. I am not a runner... I actually despise running... so the treadmill was out. The stair stepper was out simply because I didn't want to pass out from exhaustion within the first 10 minutes of being in the gym and I didn't really feel like I was getting much from the bike when I tried that out.
When I started working out, I also worked out early in the morning on an empty stomach because I was under the impression that I would be burning more of my stored fat. I have since read multiple articles indicating that it is not a great idea though. I feel like it worked for me but then anything would have worked better than the nothing that I had been doing before hand. I think it really comes down to when you feel like you can workout at your personal best. If you are a morning person then workout in the morning!
The elliptical, to me, was the least intimidating of the cardio machines while still registering some high "calories burned" numbers for me to write down. I started out rather slow, working at the minimum level of resistance and only for about 30 minutes for my first couple of workouts. I increased up to an hour and then played with the resistance and incline on the machine to increase the intensity of my workouts. I would encourage you to try some of the different preset workout options to mix it up and prevent boredom. This said, I would suggest trying all of the different cardio machines at the gym as well to see what you prefer, what works best for you and your goals.
Since I have hit my target weight area (as you know I am still looking to decrease body fat by 2% or so) I have started implementing new workouts to sculpt my body and work on my "problem areas" as I see them. I have a very flat butt so I have researched numerous ways to sculpt my glutes and have found that both the treadmill and the stair stepper work wonders in this area. The stair stepper is a great option because you get an incredible cardio workout as well. I only suggest that you take your time and start out slow because even if it doesn't seem like it would be very hard to walk up stairs, it is a challenge!
If you are interested in increasing the size and shape of your butt then I suggest trying both machines! The key is to increase the incline of the treadmill so that you are walking uphill. Make sure that when you walk you are focusing on keeping your core tight and squeeze your glutes with every step! Keep your speed slow so that you can place all your focus on form! Squeeze your butt muscles as hard as you can when your leg is extending behind you; this is when your gluteus maximus exerts most of its power!
On the stair stepper, after you get used to using it and feel a little more comfortable, you can step to the side and turn around and step backwards to use as many of the muscles in your gluteus maximus as possible. Again, just like on the treadmill, make sure your form is correct, that your core is tight and that you are squeezing your glutes with every step. Sometimes I see people at the gym on the stair stepper straightening out their leg to squeeze the glutes even more but I have also seen these same people nearly kick other gym members as they go by. If the gym isn't very busy this is an option but I have not done it and still experience good results.
I have implemented a specific "glutes day" into my weight lifting regimen too, in order to maximize my results in a shorter time frame but had I considered this when I first started working out and was on the cardio machines anyway, I would have been a little further along in my sculpting than I am now! We all want to see results as quickly as possible so that it will push us to keep up with our new programs... trust me, I understand!
I hope you are staying on track now that we are on our second week of January! Make sure you take pictures and keep track of your workouts so you can see what works best for you! Your new physique, new attitude and improved health are all yours for the taking! Have a GREAT workout today!
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