If you were working out to lose weight how would start?

[binny]

So I joined the Y today! my goal is to get healthy!! Weight loss will be a nice side benefit though very important to me. I have realisticly about 35 pounds to lose I wold love to lose about 50 though.

I used to work out avidly about 8 years ago, when dh and I first met I was always at the gym lol.

I need to improve my cardio but would like to be stronger too. SO if you were going to do this where would you start?
I have to ease my way back into this its been too long and I dont want to be injured. I have really bad knees too so keep that in mind

 

[newmousecateer]

Good for you sweetie. I give you credit. Just come to us for support whenever you need it.

How would I do it? "well, duct tape my mouth shut, cause that is the only way I would lose weight".

I have absolutely no control, so I envy you.

Hang in there!

 

[debster812]

Binny,

Does your Y have a pool? Do you know how to swim? Enjoy it? If you are easing back in, swimming laps will be GREAT for your cardio, and will be very easy on your knees (as long as you go easy on the breast stroke). I am a former collegiate swimmer, and high school and age group coach, and would be happy to give you some tips (only if you want)

You can also do walking the treadmill or laps. Our Y just had a huge remodel, and we have an indoor walking/running track.

Good Luck!!!!

Debbie

 

[Goofyposter]

1) walk on the treadmill or outside.....at least 2-3 miles per day....try to do at least 2.5 miles per hour.

2) get a handle on what's going in to your mouth...fat % should be less than 30% of daily calories...eat 5 or 6 ''mini meals'' per day to help rev up your metabolism

2a) determine your BMR and daily caloric needs....subtract 10-20% to achieve a deficient so as to lose weight....shoot for 1-2 pounds per week only.

3) start your weight training with simple, basic compound exercises like presses, rows....using lower poundage for higher sets & reps may have a higher aerobic effect for you

4) drink water....depending on how much you exercise..upto 3 gallons per day


hope this helps....you can do it!

 

[binny]

yep it has a great pool!

Swimming was the first thing I did lol! I used to swim a lot when I was younger I was a regular pool rat

Great idea! I was planning on some water aerobics too. They have everything at this Y a great kids pool with slides, seats you rock back and forth in and they squirt water, and lots of things that drop water on you lol. the kids loved it!

Im planning on talking to the PT there tomorrow when I go to work out too to get some more pointers. I appreciate your responses its nice to hear what works for everyone

 

[newmousecateer]

OK GP. You have totall worn me out justreading your post.

Hang in ther binny. You can do it.

 

[mrsv98]

Binny,

For the last several months, I have been doing "Strength for Life", the "super slow" method of strength training and the amount of muscle I have gained is amazing. Not that I look like a hulking body builder, but I am stronger than I ever thought, I can do 180 pounds on the upright row! The secret is in how slowly you move the weights. It takes 10 secs for the positive and negative part of the repetition. That way, 1. you can not injure yourself because you aren't throwing the weights back and forth and 2. you can't cheat and use momentum to help you move the weights. Another benefit is that the work out is very quick, only about 20 mins because you are exhausting your muscles so much and so quickly, you can't do much more. I really like it and think that it is helping speed up my metabolism because more muscle = more calories burned.

If you did a program like this combined with some cardio on the treadmill or in the pool, you would have a well-rounded workout with minimum impact on your joints.

Good luck!

 

[Evil Princess]

Talk to a personal trainer. Most gyms I know provide one or more sessions for free when you join. Tell them what you're looking to accomplish, and they'll help you.

If you want to loose weight, don't skip on the cardio! Peronally I do 30-45 minutes on the elliptical on the glutes program (great for your butt! my problem area! hehe). It's usually around 3 and a half miles. The treadmill is great too. Just opt for those over the bike. You're not supporting your weight on the bikes, you are on the elliptical and treadmill, requiring you to do more work.

You also prob. have to change your diet a bit. Just incorporate healthy foods, don't crash diet. Drink plenty of water! I used to drink soda CONSTANTLY. Now I only allow myself one glass of coke a day with a meal. I replaced that with mostly water and sometimes OJ, and you wouldn't believe how much better I feel! Alot of it is how you feel, if you feel good, you'll look in the mirror and be happier.

Good luck, glad you made the move instead of just talking about loosing weight!

 

[Tiggerlover91]

TAE-BO!!!!!!!!!!!

I just need to get off of my bottom and do it. I lost 2 dress sizes the first time I started it and was losing weight in places that I didn't think I could. You know what...I'm starting tomorrow after I come home from the meeting at work....PERIOD!!! No if, ands, or buts about it!!! Send some pixie dust my way for more motivation. I'm 33 and I just want to be healthy again. Losing a dress size or two again will just be the bonus.

~~~Denise

 

[Pin Wizard]

treadmill and bicycles

 

[catsrule]

walk

 

[glo]

Start slow and work your way up to a more strnuos work out. I have to do the same thing. I have lost 55 pounds and am all flabby...YUCKY!!! I just can't get the to start again

Congrats going and doing I think is half the battle!!!
Good luck!

 

[Indyman]

Originally posted by Goofyposter

2) get a handle on what's going in to your mouth...fat % should be less than 30% of daily calories...eat 5 or 6 ''mini meals'' per day to help rev up your metabolism

2a) determine your BMR and daily caloric needs....subtract 10-20% to achieve a deficient so as to lose weight....shoot for 1-2 pounds per week only.

Use Fitdayto help you track this.