need to lose 30kg in 10months

rums1

i m 35kg overwight. my height is about 5ft 4". what should be my ex. routine. no bad comments plz. comments from ladies only . also if i walk for long i get ocassional pain in my knees and legs.

Karen_can_do_this

Start in the kitchen and get your calorie deficit happening comfortably. Oooh buy yourself a food scale!!!
I'd highly suggest strength training. But I only suggest that cause I love it. There are heaps of beginners programs around. New rules of lifting for women is awesome!

rums1

thanks dear. I hve taken it all in.the humiliation. i think its time to reply back.so i have started to exercise seriously n joined this community. one thing to ask, by lifting for women you meant weight lifting exercises,ri8?

Karen_can_do_this

NROL for Women › The New Rules of Lifting > New Rules of Lifting > Get Lean, Get Strong, Build Muscle. http://www.thenewrulesoflifting.com/nrol-for-women

Yep. Lifting weights. Super scary to start with but unbelievably empowering. But there are heaps more exercising things you can do. Yoga, Pilates, running, exercising DVDs at home, youtube workouts, aerobics classes etc. They're all awesome. You kind of need to find what works for you

BalletAndBarbells

I started out with 28kg to lose - lost 18 so far. You need to keep within a caloric deficit to lose weight. Exercise is for fitness and preserving muscle mass whilst you lose the overlying fat.
I think 2 things have helped me on my weight loss journey so far. 1) accurately logging everything - get a food scale, weigh everything and be honest! 2) finding exercise classes I enjoy so much that I have gotten quite addicted to the gym and try to go every day.
Weight loss of this magnitude involves a complete lifestyle change. I generally stick to my calorie limit (currently 1200) and enjoy the social aspect of the gym classes as well as feeling fitter. If I have a bad day though, I log it honestly and move on - this is a long term goal to get the weight off and keep it off. You can't be perfect all the time and life is not just one long diet - you need to make changes you can stick with!
I also have knee problems - I'm hyper mobile and prone to injury but I think increasing fitness and strength will ultimately improve this so I stick with it and just be careful.
Good luck with your goals.

LKArgh

rums1 wrote: »

i m 35kg overwight. my height is about 5ft 4". what should be my ex. routine. no bad comments plz. comments from ladies only . also if i walk for long i get ocassional pain in my knees and legs.

Weight loss happens mainly with diet changes. Exercise for health, change how much you eat for weight loss. So, focus on an eating plan mainly when it comes to the scale moving. For exercise, ideally you need a balance of strenght training and cardio. The general recommendation is 30 minutes relaxed or 15 minutes intense cardio per day minimum, plus 2-3 times per week strenght training. These are for improving health, and are minimums.
How you approach exercise, it is up to you, there is no right way. What do you like doing? For cardio, just adding a daily walk is good exercise, or running, cycling, swimming, dancing, whatever you enjoy and can commit to. For strength training, lifting weights, doing a body weight routine, pilates, yoga etc. Or some sport or class that combines both of course.
If you have pain issues, then I would suggest you try something that does not stress you joints, like swimming, cycling, aqua aerobics, pilates. And of course make sure you visit a dr if you do not know what is causing this.
When you do exercise (cardio) this also gives you some extra calories, so you can eat a bit more than you would otherwise and still lose.

AnnPT77

You mention that long walking causes pain. If you like walking otherwise, perhaps you could start with a small amount of walking, and slowly increase?

A couple of months ago, I had to have surgery, and was only allowed to walk for exercise (usually I do other non-impact things that were forbidden after surgery). I don't normally walk, because I have a torn meniscus in my knee, and walking hurts. By experimenting, I found that I could take two walks daily, as long as I iced my knee afterward, without having pain that continued much after the walk. By the end of the month of restrictions, I was walking a total of about 5 miles a day, in two sessions.

You might find that stretching helps reduce the pain, too, or self-massage like rolling a tennis ball firmly around on your leg muscles.