Gym Routines & Weight Loss for Women?

Jecca910
Jecca910 Posts: 25 Member
in Fitness and Exercise
My start weight is 260! I just joined Planet Fitness. I am interested in weight loss work out plans that have worked for others!! I work at a Smoothie King in NC so I do have some protien shakes readily avaliable for every day! Do you drink the drinks before or after your work out? lol.. I'm so naive and I feel so out of the loop I really need some advice on how to just start my new lifestyle!

Replies

  • annieu613
    annieu613 Posts: 143 Member
    Good for you for taking the first step. You sound really motivated!

    For beginners, I would recommend c25k as a program to get you to start running. I would start on this 2 to 3 times a week. Cardio is great for burning calories and increasing lung function.

    I would also recommend New Rules of Lifting for Women for some strength training 2 to 3 times a week. Strength training will build muscle which increases metabolism, so your body burns more calories even when you aren't exercising.

    Remember to start out slow. You're not going to get fit overnight, but you will start to see yourself progressing within a couple of weeks. Also, don't feel like you have to work out every day. It's good to have rest days, especially when you're first starting out and your body isn't used to the stress of working out.

    Also, weight loss is mostly about nutrition. Obviously exercise is important to help burn extra calories and increase muscle mass, but you can't exercise out a bad diet. And be careful how many smoothies you're drinking - sometimes the extra protein isn't worth the extra calories!

    Good luck!
  • terrappyn
    terrappyn Posts: 324 Member
    Great advice! :happy:
  • WarriorReady
    WarriorReady Posts: 571 Member
    Congrats on the decision to improve your health! I usually save by protein shakes for after the workout for muscle repair. About 45 minutes before I work out I usually have a snack that has carbs & protein to sustain me through my workout. Good luck! :bigsmile:
  • steadk
    steadk Posts: 334 Member
    i typically would have something small like an apple before a workout, simply because i can't do an empty stomach and workout.. but i would suggest the c25k program as well, and also doing strength training. If you get to a point where you're lifting heavy, i would drink a protein shake afterwards so that you replenish the protein to build back up your muscles. :) Good luck!
  • bikerbabe1971
    bikerbabe1971 Posts: 13
    Thats great advice from Annieu613 :o) I started the C25K running programme and it was a nice gradual introduction to running... I can now do 1km bursts easily and plan my own routes now using runkeeper.com which is a great package for tracking your activity progress :o)

    Good luck with your weight loss and fitness :o)
  • Jecca910
    Jecca910 Posts: 25 Member
    That is excellent advice! I was also wondering like where to start when lifting weights. How many pounds do you think would be good to start at for leg curls or pull bar? It feels so overwhelming to try to get into a routine when you have no idea! lol
  • Jecca910
    Jecca910 Posts: 25 Member
    How does the c2k program work? can you do it on a treadmill?
  • ars1300
    ars1300 Posts: 159 Member
    After workout shake is great for muscle recovery! I highly recommend weight training and also interval training. Obviously you will have to work your way into these and it will take some time but with dedication you will be there in no time! It you get on a regular routine and make it part of your lifestyle and find types of exercise you enjoy it makes it easier!
  • ars1300
    ars1300 Posts: 159 Member
    Try a weight and see how it feels. You should be be able to perform 8-12 reps in a set. If you can do more you should probably increase your weight.
  • Cindybyrdputterrascial
    Cindybyrdputterrascial Posts: 1
    My personal trainer told me to have a protein drink everyday at least one and a half hours before I workout in the morning. it does seem to give me more energy. I use soy milk, frozen fruit and a scoop of protein powder and sometimes I put a hole banana in also. I blend it all together and it really is filling and taste good. She said to drink one in the middle of the day if I get to hunger. I am on a 1500 cal diet and I have been working out 3-4 times a week things are going very well I just take one day at a time.
  • cremy1016
    cremy1016 Posts: 9 Member
    I've been doing the c25k on the treadmill for about 2 weeks now due to the heat (and my self consciousness). I keep the treadmill at an incline of 1.5 (to try to mimic real running), and start the first 5 minutes walking at 3.0. Then for the running bursts, I run at 5.0-5.5, and then back to 3.5 for the brisk walking. It's been great so far!
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member
    Do the lean one shakes b4, gladiator after.. my fave combo for gladiator is vanilla protein with apple and pomegranate. HEHE.. I'm a regular. c25k does have a treadmill program. Go to c25k.com and it's there. Also planet fitness has an awesome circuit training room. I'd recommend that. It will incorporate weight training with cardio and really get u burning some calories at a controlled pace. check it out!! :)

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