Getting in shape

fit40uk

Hey everyone,

Need some advise, tips, or info. I have started walking but have limited time so want to develop a workout Routine that I can do at home in the morning or evening which I can keep on top of. Looking to lose weight and tone.

Thanks in advance.

Justin

AnnPT77

The mainstream recommendation, for basic fitness, is to work up to 150 minutes of cardiovascular exercise weekly (preferably spread over several different days, such as 30 minutes 5 days per week); plus add some form of strength training twice a week.

Your walking is a perfectly reasonable start for cardiovascular exercise. (Exercise need not be punitively intense in order to be useful: Anything that mildly challenges current capabilities is helping you make progress.)

As the walking gets easier (less challenging) for you to do, you can think about what else sounds fun (or at least tolerable) to you, that's a bit more intense. Options include formal exercise like jogging or running (a couch to 5k program (C25k) could be useful), cycling, swimming, etc.; but also anything else that may get heart rate up, like playing games (tennis, ultimate frisbee, basketball, etc.), many kinds of dancing, canoeing/kayaking/rowing, skating, a vigorous martial art, and much more. It can be different things on different days, if it's more fun to mix it up a bit. If you enjoy that sort of thing, there are numerous free cardiovascular workout videos on YouTube, at all intensity levels.

The strength training would be your best avenue for toning and preserving muscle while losing fat. There's a thread here that discusses strength training programs other MFP-ers have found beneficial:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Despite its title implying otherwise, it does include bodyweight strength programs that can be done at
home with minimal or no equipment.

cmriverside

Yeah, and to just add on to what Ann said, unless you plan to train hard and long then weight loss happens 95% in the kitchen.

I walk - fast - on hills - for 90 minutes a day and I only burn a little over 300 calories. That's two cookies, or a small order of fries. I get much better results when I eat a nutritious plan of lots of vegetables, some dairy and fruit, protein, legumes, nuts and a little fat every day. I stay in my calories by logging all my food and exercise every day.

You don't get a lot of food wiggle room with exercise especially if time is an issue.

Like it is often said, ya can't outrun your fork.

sijomial

Hi Justin.

My main advice would be to separate exercise from weight loss, make it a habit for life instead.
A regular exercise routine is one of the common traits shared by people who get to a healthy goal weight and stay there long term.

I did a long distance bike ride a few years ago that started from near you and went to the Devil's Punchbowl and back and found it inspiring to meet a group of 70 and 80 year olds not just in great shape, having remarkable fitness for their age but also really enjoying their exercise with a smile too. What exercise do you enjoy?

So what does getting in shape and tone mean to you as regards exercise or body shape? Do you have any specific aims or goals? Goals tend to work best when they are well defined and measurable.

IMHO a blend of cardio and strength training is optimal but there's an enormous range of how people "in shape" mix it up.

ramgi

Hello! I just wanted to add that they have great walking workouts on YouTube as well. Check them out!

mrhurley84

Hello! If you decide to start running I do suggest reading 80/20 Running by Matt Fitzgerald. It stresses keeping most of your runs at light intensity. It's a great read and a valuable resource to keep you injury free and motivated to work out.

Countandsubtract

I've found weight lifting and body weight training very accommodating to different times of day, which might work well for you.

You don't have to worry as much about eating too shortly before working out.

fit40uk

Thank you everyone