HELP :(

KristaMac88

So I am just joining back here after a good 2+ years away. 2 babies and a ton of weight later I come back and see that since I was last in, i have gained 15lbs. But, I need to loose a good 30! I have been trying to stick to a low carb diet (though tend to cheat on weekends), I dont want to deprive myself and the odd weekend will still have drinks and snack with friends/family. I really havent worked out in years and last time i tried right after the post partum all clear I was in terrible pain with my hips but knees especially. Since then i have seen and gotten the okay from physio and chiro to start working out again. The problem is the gym intimidates me so I stick to what I know which is cardio type machines or the simple weight circuit machines. I went today and did 20mins walking at 3.2 on the treadmill and another 20mins on the arc..i worked up a sweat but nothing is high intensity and I feel like i couldnt do high intensity without dying. What is the best workouts for an out of shape, over weight mom to do that are effective to get back in shape without injuring myself or going into cardiac arrest?? Lol

Kathryn247

Walking is great exercise, and it's low impact so it shouldn't aggravate any medical conditions. Distance is more important than speed.
Exercise isn't necessary for weight loss by the way, but it's great for fitness.
Low carb also isn't necessary for weight loss, a calorie deficit is. Eat what you want that keeps you feeling full and happy within your calorie range and you'll lose weight.
Enjoy your weekend drinks and snacks, but I'd recommend logging them as accurately as possible so you get a real picture of your calorie intake for the week.

kimny72

First off, the most bang for your buck is your diet, so don't let exercise issues make you feel so defeated you put off losing the weight. Log your food, hit your calorie goal, and you will see progress!

Anyway, you don't have to do high intensity anything, and honestly you really shouldn't start off that way. Just walk! You don't even have to go to the gym for that. Strap a toddler into a stroller and push it around the block, or through the mall. Focus on something light and simple that just gets you moving around and burning a few calories. Once you get acclimated to that, then you can start to build up to something more.

I'm sure you'll get more specific replies from other women who have started working out after maternity. Congratulations and good luck!

KristaMac88

Thank you! I am definitely more focused on my diet, as I know there were days on end id live off junk and caffeine. But I am definitely noticing the effects of my weight/cut when im bending over to do something or walking up a flight of stairs, especially while carrying a child lol its so sad how out of breath I get. I am not focused on muscle or getting abs anytime soon, just getting my cardio up a bit and it helping to get me moving and lose weight. I just hear so much that you should be lifting weights and stuff over cardio for weight loss.

quiksylver296

I'll ditto everyone else. Commit to walking for 30 minutes a day (or even 4 days a week). Build up from there.

And weight loss is about the calories you consume, so focus your energy there!

Good luck!

johnnylakis

Kathryn247 wrote: »

Walking is great exercise, and it's low impact so it shouldn't aggravate any medical conditions. Distance is more important than speed.

10,000 steps a day!

KristaMac88

oh my! I dont have anything that counts steps atm i dont think but would be interesting to see how much I actually do now that im back to work!

tinkerbellang83

KristaMac88 wrote: »

oh my! I dont have anything that counts steps atm i dont think but would be interesting to see how much I actually do now that im back to work!

Most phones can count steps these days (iPhone has Apple Health Kit; Samsung has SHealth; Other Androids: GoogleFit)

sijomial

Exercise doesn't have to be high intensity to do you good.
Exercise doesn't have to be unpleasant.
Exercise doesn't have to be in a gym.
Build up slowly and steadily, primarily do things you enjoy or one day you will probably stop.

" I just hear so much that you should be lifting weights and stuff over cardio for weight loss."
There's many good reasons to lift weights and lifting while losing weight is perhaps even more important than at other times but that phase is remarkably silly and should be consigned to the bin marked "dumb things people say to sell their workout videos".
In reality neither cardio or weight training is for weight loss. Wouldn't it be sad to get fitter, stronger and healthier and then stop when you get to goal weight?

I would encourage you to confront your feeling of being intimidated in the gym but you don't have to do everything at once. When you are ready get some help to set you up with a simple routine you can feel comfortable with. My daughter felt the same but getting confident with just a few lifts and pieces of equipment has allowed her to break through that anxiety. In the end the gym is just a room with equipment in it plus a few people who mostly aren't really that interested or concerned with what you are doing.

leanjogreen18

KristaMac88 wrote: »

oh my! I dont have anything that counts steps atm i dont think but would be interesting to see how much I actually do now that im back to work!

I believe MapMyFitness app counts steps, distance, route and time and it syncs with mfp.

KristaMac88

Thank you all! and I will look into the Mapmyfitness!

jmule24

Everyone has shared good ideas. I guess here is a generic summary which I even have to remind myself at times.

Weight loss is as simple as calories in vs. calories out. Consume less calories to lose weight. Consume more to gain.
Don't weigh yourself daily as there are so many variables that go into it...mainly water retention.
Exercise should be fun! Do what you enjoy and don't worry about what others are doing.
Lastly, keep it simple!

KristaMac88

So true! I guess we just have to realize as much as we want it to be results arnt going to be instant overnight!!

PigHerder

jmule24 wrote: »

Don't weigh yourself daily as there are so many variables that go into it...mainly water retention.

This is personal choice I think, and probably depends on what kind of person you are. Personally, I like to weigh myself first thing every morning and log my weight on the Happy Scale app. It smooths out all the fluctuations, and shows me my overall trend, which I find weirdly comforting, especially on days when my weight doesn't change or jumps up a little bit (which is totally normal). I like seeing all the data, and it has completely taken away the fear of the scales. Now, we're buddies, and partners on this interesting journey.

KristaMac88

I like to weigh myself as well. I can tell from my stomach if ive lost water weight even if the scale doesnt move, but where I dont work out and lift weights like crazy, I know if the scale is going up, its not from muscle building. its from me falling off track. So it guilts me into getting back on track.

_aenyeweddien_

why not try some classes in the gym to ease into it a bit?

PhilP0wer

Jump rope. Good workout, doesn't require a gym.

MarvinsFitLife

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