100 lbs to lose,In the beginning, What workouts did you do?
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I started with Couch to 5K, great program and have been running ever since. Much easier with a workout buddy.0
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Don't get too crazy in the beginning, do an amount you feel that you can maintain and keep at. Then you can add minutes and exercises overtime, so you don't get overwhelmed. I viewed exercise as a part time job. Something I had to do everyday. I started small. Mostly cardio for the first couple months. I started out just doing 15 to 20 minutes a day 3 days a week and slowly increased the time and when I got bored with walking I changed it up. Changing it up is key cause you never will get bored. I moved to walk/jog. Then walk/jog/run. Now for cardio I can just go for a run. Before I got to that point I would work in different types of cardio exercises like arc trainer, eliptical, stair climber. I would do a mix of 10 minutes on each. The key is being consistent and not get bored with it. I have been at the point now where for the last 4 or 5 months I have been focusing on weights. I started by mixing muscle groups in my circuits for the first 3 or 4 months and now I am focusing on a single muscle group in my circuits and two muscle groups a day. I also throw in cardio for a warm up and at the end as a cool down. I only have one full cardio day now, where I change up the machines I use since it's getting tougher to go for a run outside where I live.0
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I've just started, and I've got about 150 lbs to loose. Most of the exercise programs I've seen like P90x or Insanity or whatever, seem to be fore people who are in average shape that want to get "ripped" not for people who are way out of shape. Starting from 363, I needed something that was geared for my fat *kitten*!
I grabbed one of the Biggest Loser DVD's, because I figured that it would more accesable to me. So far it's been working.
Making it through a 25 minute workout session was a great breakthrough for me.0 -
In the beginning I walked and cycled. I have a little kid and the weather often sucks for various reasons where I am (freezing through winter, raining through spring, scorching through summer...) so doing these things strictly outside leaves a lot of room for excuses in my world - so I got a treadmill and a stationary bike. Hard to find excuses when everything I need is in my house.
Since then I've progressed and now enjoy running and lifting heavy things (and still use both the treadmill and the bike, good investments for me - I can do my run before the little one is up for the day or during her nap, and can pedal away while my husband & I wind down with some good shows at the end of the day!) but in the beginning it was just walking and stationary biking.
Do what you can, but most importantly, do something you enjoy.0 -
Get a pedometer. Get one that resets every day and record your steps...everyday.
Before you "officially start," use the pedometer to establish your baseline number of steps per day. Do this for no longer than one week. A typical conversion is 2000 steps per mile (if the pedometer does not convert steps to mileage).
Whatever your baseline is, you want to start out slow. You should set a target number of steps you want to average. Your first week target should probably be no more than 10% above your baseline. So, if you find that your baseline is 3000 steps per day, then your first week target is maintaining an average of 3300 steps per day. You might be able to do more but don't overdo it. You want steady progress and it takes at least two continuous weeks of routine to get through the initial aches and pains and to begin to develop good work habits. .
In my case, I was walking a fair amount when I purchased my pedometer and joined a walking group of people to walk with. I made a very bold commitment of 1 million steps in 60 days. It meant that I needed to average 16,667 steps per day (over 8 miles and more than 10% above my baseline). Your mileage will probably be less.
Since getting the pedometer my weight loss has been 40 pounds. As you make progress you can (and will probably need to) add some strength training.
As the weight comes off, the level of effort can increase.
I've dedicated the past two years to dropping and maintaining the weight loss (meaning I have not quit).
But it all started with a first step.0
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