How much excercise....?

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Replies

  • mmapags
    mmapags Posts: 8,934 Member
    WEIGHT LIFTING, WEIGHT LIFTING, WEIGHT LIFTING, WEIGHT LIFTNG, WEIGHT LIFTING.

    Sorry for the all caps, just wanted to make sure you 'heard' me lol.

    Cardio is great and is absolutely essential, however, if you rely on it alone your body will simply 'shrink.' In other words, you will look the same as you do now, only smaller.

    Weight-lifting is the only exercise that will reshape your body and make you look good naked and not just with clothes on.

    Hope this helps ;)

    (clap, clap, clap, clap) The sound of applause!! Awessome post!
  • SarahSteele89
    SarahSteele89 Posts: 45
    if i could go back when i started, i would tell myself to start doing strength training as soon as possible. all i was doing was cardio, in the work of cycling.

    give this beginner body weight circuit a shot. http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    This. As you lose, you want to lose primarily fat and keep lean muscle mass. The best way to do that is strength training and getting sufficient protein. Many are recommeding cardio to you, and it has it's place in a balanced program but to focus primarily on cardio istead of strength training is to risk losing less fat and more lean muscle mass that is nessesary. A program where you are doing strength training 3 times per week and cardio 2 to 3 times per week can show optimum fat loss results. This link shows the results of a study that shows this. http://www.exrx.net/FatLoss/WT&End.html

    Thanks, at the risk of sounding totally and utterly stupid.. what classes as strength training? What are some of my options?
  • SarahSteele89
    SarahSteele89 Posts: 45
    WEIGHT LIFTING, WEIGHT LIFTING, WEIGHT LIFTING, WEIGHT LIFTNG, WEIGHT LIFTING.

    Sorry for the all caps, just wanted to make sure you 'heard' me lol.

    Cardio is great and is absolutely essential, however, if you rely on it alone your body will simply 'shrink.' In other words, you will look the same as you do now, only smaller.

    Weight-lifting is the only exercise that will reshape your body and make you look good naked and not just with clothes on.

    Hope this helps ;)

    Sure does help =) lol thanks
  • pinkraynedropjacki
    pinkraynedropjacki Posts: 3,027 Member
    I did all kinds of workouts. Zumba, Pilates, Tiffany Rothe workouts (youtube) and pop-Pilates (youtube), Jogging on the spot at home, Resistance bands, dancing like crazy at home & now I'm all into running. 7 days a week & no days off worked for me. I'm now 1kg off my goal weight after only 7 months. I don't do 'cheat' days or have a 'rest' day & I will aim for a minimum of 40min workout or at least 400cals if I can before my 10km is up. Running does both. I will hardly eat exercise cals back but that's only cause running kills my appetite heaps. Resistance bands (you can get kinetic bands for your legs as well) are great & I'm still sore 3 days later from doing the workouts I found on youtube.

    Everyone is different.
  • TheVimFuego
    TheVimFuego Posts: 2,412 Member
    I can second weight training even if it's just bodyweight stuff (push-ups, pull-ups, etc). That's been my big addition in the last 6 months. I feel much better for it. I do it as and when I feel like it really.

    Any other exercise I get is also unstructured and incidental ... Take today, I had a meeting in the city so I decided to park a few kms away and walk there and back. I had time and the weather was good so I did it naturally. Cheaper too.

    Same for the school run, park further away ... We both get some exercise and avoid the traffic chaos at the gates ...

    I try to make exercise a functional thing rather than something on a calendar, I work better that way.

    As long as my nutrition is good I don't sweat the exercise (or lack of it) too much.
  • lynz4589
    lynz4589 Posts: 389 Member
    I have just increased my exercise routine this week. Normally I would do a personal training session once a week followed by 2 or 3 extra 50 min sessions in the gym (involving crosstrainer / bike / ab crunches / leg raises / weights) Ive now added to that 20 mins treadmill on the weekdays I dont do a session, this has added an extra 40 mins to the weekly total. Im also going to find the time on Sundays to do a light walk around the estate where I live just so I can be active for at least 20 mins everyday of the week :)
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    if i could go back when i started, i would tell myself to start doing strength training as soon as possible. all i was doing was cardio, in the work of cycling.

    give this beginner body weight circuit a shot. http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

    This. As you lose, you want to lose primarily fat and keep lean muscle mass. The best way to do that is strength training and getting sufficient protein. Many are recommeding cardio to you, and it has it's place in a balanced program but to focus primarily on cardio istead of strength training is to risk losing less fat and more lean muscle mass that is nessesary. A program where you are doing strength training 3 times per week and cardio 2 to 3 times per week can show optimum fat loss results. This link shows the results of a study that shows this. http://www.exrx.net/FatLoss/WT&End.html

    Thanks, at the risk of sounding totally and utterly stupid.. what classes as strength training? What are some of my options?

    If you've never lifted weights before, start with body weight exercises to strengthen your core. Push-ups, reverse crunches, planks, squats, pull-ups. Google "you are your own gym" for ideas or pick up a copy of "The New Rules of Lifting for Women." Strengthening your muscles is how you reshape your body from pudgy to sleek and sexy. Like another poster said, if all you do is diet and cardio, then you will not change your shape, just become a smaller version of your current shape.
  • bufger
    bufger Posts: 763 Member
    I like spinning. More the watching than the doing. In my gym the rowing machines are in a great position to watch some bottom wobble so if you see stationary rowing in my diary chances are there was a spinning class at the same time :)

    You have to get your inspiration from somewhere...
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    I like spinning. More the watching than the doing. In my gym the rowing machines are in a great position to watch some bottom wobble so if you see stationary rowing in my diary chances are there was a spinning class at the same time :)

    You have to get your inspiration from somewhere...

    you are why some women avoid the gym.
  • jenniferrow
    jenniferrow Posts: 203
    Welcome. :) My best advise is simple. Find some different exercises that you like, and do at least one of them every day but Sunday. All of my muscles get to rest on Sunday. Variety is key!
  • bsuew
    bsuew Posts: 628 Member
    Hey! Good for you for joining! I do walking, biking, pilates and yoga, but do whatever you enjoy. If you don't like it, it will be hard for you to stick with it. I do an hour regardless of the type of exercise, either because that's how long the class is or that's how long it takes me to complete the task. I walk around my neighborhood or I bike to the store and then back, so the biking part takes 30 min each way. I don't eat back my calories. Currently, I exercise 7 days a week, but I started with 3 days in June, went to 4 in July and just added the last 3 at the end of September. Don't push yourself too hard because an injury will sideline you for a few days. Better to do your best and be consistent. Good luck and hope this helped.

    Totally agree with this!!! If you don't enjoy what ever you decide you won't stick with it. I either walk or ride my stationary bike or bike. My stationary has the ability to program hills and mtn trails flat etc. Good luck!
  • hellohappylisa
    hellohappylisa Posts: 141 Member
    I like spinning. More the watching than the doing. In my gym the rowing machines are in a great position to watch some bottom wobble so if you see stationary rowing in my diary chances are there was a spinning class at the same time :)

    You have to get your inspiration from somewhere...
    Eww
    Stop going to the gym, creep. Watch some porn at home instead.
  • Fozzi43
    Fozzi43 Posts: 2,984 Member
    I like spinning. More the watching than the doing. In my gym the rowing machines are in a great position to watch some bottom wobble so if you see stationary rowing in my diary chances are there was a spinning class at the same time :)

    You have to get your inspiration from somewhere...

    you are why some women avoid the gym





    Yep..this ^^^
  • RobinvdM
    RobinvdM Posts: 634 Member
    Cardio 5 days a week - 35-60 minutes each time, depending on my mood, hit target heart rate and keep it there using a treadmill.
    Strength circuit 6 days a week (alternating muscle groups) No idea if its a great idea, but its working for me for the last 4 weeks
  • mmapags
    mmapags Posts: 8,934 Member
    WEIGHT LIFTING, WEIGHT LIFTING, WEIGHT LIFTING, WEIGHT LIFTNG, WEIGHT LIFTING.

    Sorry for the all caps, just wanted to make sure you 'heard' me lol.

    Cardio is great and is absolutely essential, however, if you rely on it alone your body will simply 'shrink.' In other words, you will look the same as you do now, only smaller.

    Weight-lifting is the only exercise that will reshape your body and make you look good naked and not just with clothes on.

    Hope this helps ;)

    Sure does help =) lol thanks

    This is it. Look at Starting Strength or New Rules of Lifting for Women (a little complicated but some love it) or Stronglifts 5x5. All are good jump off points.
  • miriamwithcats
    miriamwithcats Posts: 1,120 Member
    From your initial post, it sounds like you have a baby or toddler at home. It can be difficult to exercise if you are stuck with a kid and no support for breaks. Walking with the pram is a great start. I also would use a backpack for my babies so I could hike- to make it more interesting. My boys quickly learned to walk or hike long distances once they were about three, and we had a ball doing it. I also used an exercise bike at home and told them the red or blue rule. I had to do X number of minutes without stopping, so unless they were red (from bleeding) or blue (lack of oxygen) I expected them to let me do my exercise. They quickly caught on and would settle their little squabbles on their own so I got to the point I was biking for a couple of hours at a time while they played! I also did aerobic videos- Richard Simmon's Sweatin' to the Oldies was my favorite since it was great music, a good workout, and I didn't feel depressed from looking at all the hard bodies in other videos (he has people of all sizes doing the videos- great inspiration to see folks bigger than me getting through it!). The kids would often join in for a while, expecially if the song was one they liked!
  • bufger
    bufger Posts: 763 Member
    I like spinning. More the watching than the doing. In my gym the rowing machines are in a great position to watch some bottom wobble so if you see stationary rowing in my diary chances are there was a spinning class at the same time :)

    You have to get your inspiration from somewhere...

    you are why some women avoid the gym





    Yep..this ^^^

    And women dont look and admire men in the gym? i cant fix anyone elses self esteem issues. If you think men dont look at your backside wherever you are and whatever you do then you're living under a rock :)
  • Tiff050709
    Tiff050709 Posts: 497 Member
    I joined a challenge on here, Jillian Michaels 30 Day Shred. I am now a firm advocate, lol. You can find the videos on youtube. It's a good workout that is only around 20mins long but it's effective and you can def feel it!

    I don't eat back my calories lost, try and stay around 1200.
  • Onesnap
    Onesnap Posts: 2,819 Member
    I've always been a healthy weight. Here's what works well for me to maintain:

    Zumba 1-2 nights/week (my Monday class is very intense), 1 hr each
    Yoga: 1 night/week, 1 hr
    Elliptical or Arc trainer (Cybex Arc trainer): 1-2 nights/week, 30 minute session
    Kettle bells (after cardio session above)
    On weekends: anything outside: hiking pretty much every weekend (in winter snowshoeing, x-country skiing), gardening, yardwork
  • Krissyjean72
    Krissyjean72 Posts: 14
    Jillian Micheals 30 day shred DVD is good - its only 20 minutes, but really good results if you're not used to working out and not so long that you lose the will to live or hyperventilate half way through ;-) It goes up in levels of intensity over periods of 10 days. If you're used to doing a DVD at home, then its a good option to start with as it works the whole body.

    Also, only 20 minutes of circuit training (which is what you have to log it on MFP as) burns over 200 calories. I follow the DVD with yoga to stretch and stregthen for 10-20 minutes afterward and do extra abdominal exercises to strengthen core muscles. Any trainer will tell you to combine cardio with strength training and stretches to work the whole body. It burns fat at the same time as stretching/toning and strengthening to keep the body in balance.

    Am currently doing the 30 day shred, then working up to the Jillian Micheals fat burning/speed up metabolism workout which is 40 mins. Walking at a brisk pace 4 times a week will melt lbs away too! Power walking is sooooo underrated. The only thing with Jillian Micheals is you'll either love or hate her, but she gets the job done. I personally learn the routine, then mute the DVD and stick my own music on ;-)

    GOOD LUCK :-))))
  • mmapags
    mmapags Posts: 8,934 Member
    I like spinning. More the watching than the doing. In my gym the rowing machines are in a great position to watch some bottom wobble so if you see stationary rowing in my diary chances are there was a spinning class at the same time :)

    You have to get your inspiration from somewhere...

    you are why some women avoid the gym





    Yep..this ^^^

    And women dont look and admire men in the gym? i cant fix anyone elses self esteem issues. If you think men dont look at your backside wherever you are and whatever you do then you're living under a rock :)

    Dude, do you really think this is an acceptable line of posting?? Are you really clueless enough to not realize that this has nothing to do with anyones self esteem. Your post was just plain creepy. I am a man and we all enjoy what women look like but truthfully, I do not ever postition myself at the gym to be checking out women's bodies. C'mon man. You're a husband and a father. Get your focus on your wife and stop viewing women as objects. They are people with lives. They are daughters and wives and sisters and mothers, not just your eye candy. Seriously, time to grow up.
  • Debbe2
    Debbe2 Posts: 2,071 Member
    Good for you! Exercise that you enjoy is the best place to start. Then expand and switch it up. Exercise as much as you can comfortably for your schedule and preferences. When you need a short break, take it but push hard when you get back to your workout routines. Wishing you much success!
  • Krissyjean72
    Krissyjean72 Posts: 14
    I like spinning. More the watching than the doing. In my gym the rowing machines are in a great position to watch some bottom wobble so if you see stationary rowing in my diary chances are there was a spinning class at the same time :)

    You have to get your inspiration from somewhere...

    you are why some women avoid the gym





    Yep..this ^^^

    And women dont look and admire men in the gym? i cant fix anyone elses self esteem issues. If you think men dont look at your backside wherever you are and whatever you do then you're living under a rock :)

    Dude, do you really think this is an acceptable line of posting?? Are you really clueless enough to not realize that this has nothing to do with anyones self esteem. Your post was just plain creepy. I am a man and we all enjoy what women look like but truthfully, I do not ever postition myself at the gym to be checking out women's bodies. C'mon man. You're a husband and a father. Get your focus on your wife and stop viewing women as objects. They are people with lives. They are daughters and wives and sisters and mothers, not just your eye candy. Seriously, time to grow up.



    Bad line of posting. A lot of men and women look at others in the gym, its a natural thing to do - we just don't post about it as it makes you look like a lecherous *kitten*!
  • Onesnap
    Onesnap Posts: 2,819 Member
    I like spinning. More the watching than the doing. In my gym the rowing machines are in a great position to watch some bottom wobble so if you see stationary rowing in my diary chances are there was a spinning class at the same time :)

    You have to get your inspiration from somewhere...

    you are why some women avoid the gym





    Yep..this ^^^

    And women dont look and admire men in the gym? i cant fix anyone elses self esteem issues. If you think men dont look at your backside wherever you are and whatever you do then you're living under a rock :)

    Dude, do you really think this is an acceptable line of posting?? Are you really clueless enough to not realize that this has nothing to do with anyones self esteem. Your post was just plain creepy. I am a man and we all enjoy what women look like but truthfully, I do not ever postition myself at the gym to be checking out women's bodies. C'mon man. You're a husband and a father. Get your focus on your wife and stop viewing women as objects. They are people with lives. They are daughters and wives and sisters and mothers, not just your eye candy. Seriously, time to grow up.

    *huge sigh*

    I did not take offense to the *kitten* comment. Yoga pants were invented to show off that back end you work so hard at the gym to keep it looking good. I also mean keep it looking good at home as well (nothing wrong with showing off to your partner at home). Work all of your assets. That is all.
  • kjwillie
    kjwillie Posts: 106 Member
    Yeah, start up with a bit of cardio as a few other people have been saying. Try 30 minutes 5x a week. I usually eat back about half of my exercise calories, leaving room for error. But others will tell you differently, I'm sure. You'll have to experiment a little to see what works best for you and your body. Best of luck to you on your weight loss journey!!!
  • angiec68
    angiec68 Posts: 4
    I'm new to the site and have just started working out again. I don't have the time or money to join a gym so I use DVD's at home. The most recent choice is Shaun T's Rockin Body. It's fun and easy to incorporate hand weights for that extra challenge. As far as eating back my calories - My Exercise Science friends told me to never fall below 1200 calories a day. BUT - If I'm not hungry I don't replace those calories. So - eat back those calories if you are hungry, if not, don't. Go off the signals of your body!

    I love this site! there is so much inspiration to be found especially on those days when you just want to eat a whole pizza or cheesecake!
  • yoovie
    yoovie Posts: 17,121 Member
    edited
  • SarahSteele89
    SarahSteele89 Posts: 45
    Yay i certainly have a lot more options now, now off to go try a few and see what I enjoy the most =)

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