HELP- beginner needing help with workout

kasslass2
kasslass2 Posts: 337 Member
in Fitness and Exercise
A girlfriend and I are getting ready to start a lunch hour workout (Monday). Will be five days a week. In reality we will have about 45 min of workout time. Both beginners, both wanting to lose 40+ pounds. Any advice or suggestions on routines, ie cardio/weight scheduling would be appreciated. I will also be doing at least 30 min of cardio 3/5 days at home. We are both busy moms and this is the time we could find to get us started! Finding time for US!!! Thanks for any help. Greatly appreciated.

Replies

  • rachf2013
    rachf2013 Posts: 69
    Are you guys going to be going to a gym? If yes, I highly suggest springing for one day of a personal trainer to walk the two of you through a few different workouts.
    If not, then come up with a different workout for each day.
    For example:
    Day 1- strength training- lots of lifting free weights
    Day 2- cardio- eliptical/treadmill/stairs
    Day 3- abs- all the ab workouts
    Day 4- leg strength- all the leg lifting
    Day 5- back and shoulders

    Or something like that. And be sure to stretch before and after!
  • nonstopper
    nonstopper Posts: 1,108 Member
    Quick and simple.

    1st and most important, EAT RIGHT! Its all about what you take it. NO SODAS! Stick with water!
    Eat your veggies and fruit. Everything healthy.

    Cardio, I would recommend take every other lunch break to walk then walk faster, then faster the next, until you can almost full sprint! Full Sprints is the best type of running to KILL the FAT! ;)
    Also fast movements of the body can help like burpees, jumping jacks!

    Do some light weight lifting to help destroy that BF! ( arms, bench, Squats!)
    I recommend squats most of all. Followed by Abs ;)

    I am trying to lose BF at this time and get ripped and cut. Im getting into the CrossFit workouts! It has been great so far. Look it up. Ill be trying out the TRX product next month.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    First off, remember that diet (noun) is for weight loss/weight control. It is much easier to create a caloric deficit for losing weight by building it into your diet than relying on exercise to create that deficit. If you have a caloric deficit built into your diet, you will want to log exercise and eat back most of those calories burned to your net caloric goal, otherwise your deficit will be too big and counter productive.

    Exercise is for overall fitness, heart health, and body composition. IMHO, a lot of people go way overboard on the cardio. Cardio is essentially "weight lifting" for the heart...your heart only needs so much...like 30 minutes 3-5 times per week. Even a moderately paced walk will do wonders for heart health, and yes, you'll burn calories too. At some point, I would recommend adding some resistance training to your cardio training. Resistance training is what ultimately gets people the body composition they are looking for once they shed the fat suit.

    At any rate, you'll want to start off slow. Too many people push themselves well beyond their level of fitness initially and end up doing more harm than good. You may want to start out with some basic calisthenics and stretching to warm up and then a brisk 30 minute walk. This will get your body used to moving. It's actually amazing how much a brisk walk can take out of you when you're not accustomed to it. I was actually sore from just walking when I started out and was like, "really....all I did was go for a long walk."

    Something else you may want to consider is having a more intense cardio routine 3 days per week and just a good brisk walk the other 2-5 days per week. This will allow your body some recovery time which is also important for heart health and overall fitness.

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