I need help starting with exerrcise
dogpeeps
Posts: 57 Member
I need to focus more on exercise than food/calories as I can keep lower food intake (although I was an EPIC FAIL today) and remain lazy. Can anyone give me some positive feedback as to what I should do to START an exercise routine? One for a beginner for core AND fat burning yet something to build on. I am NOT looking for nasty comments (as some of you feel compelled to share) ... I am a human being reaching out to another human being(s) for help. I already feel crappy enough about myself without adding abuse to injury. For those of you with constructive/encouraging suggestions/recommendations, I give you my heartfelt thanks. 
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Replies
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I really like the womens health big book of 15 minute workouts. And if you want to start running the couch to 5 k.0
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I have always ben the biggest couch potato...I now work out 6 times a week for over an hour a day! No one that knew me before can even believe the change! This is going to sound a little simple, but I really did it one day at a time.
I started walking the neighborhood...every other day, I put on shoes and yoga clothes and walked for an increasing amount of time each week - I started with 10 minutes, then every week increased it by 5 minutes. On the off days, I would surf the youtoub "body part" videos - like arms, abs, butt, legs etc. Some are only 15 or 20 minutes long and I would do a variety of those. You only need a few dumbells and a yoga mat. I really couldn't do much of anything when I started, but I kept a good log of my progress. It is insane how good it feels to do a little more or lift a little heavier. After about 6 months, I joined the Y and started with group classes. Now I am heavy lifting, doing a boot camp class, 10 mile bike rides and can go for an hour on the elliptical!
Long and short of it is you need to find something you like to do...variety is important for me - I have to do something different every day or I start slacking...other folks only like to do one activity. As you get stronger and more active it really is like a drug...you will only want more!!!
Go out there tomorrow and walk - it's 10 MINUTES that is ALL you have to do tomorrow!!!
Good luck to you! Find your thing and go for it...0 -
Congrats on starting the exercise! It really does make you feel better. I find that there are alot of youtube videos that are good. Jessica Smith is a personal trainer w/ a channel on youtube with quite a few great videos. They range anywhere for 9 minutes to over an hour at all fitness levels. I agree with the walking and building your time up. Walking around your neighborhood is a great way get in shape and get some fresh air and it is free! Good luck to you!0
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If you have access/money, I find that accountability helps. Find a type of exercise you like ... that'll help! I've been a dancer for over 17 years now, and I actually get cranky without my dance class at LEAST every other day! And no matter how exhausted I feel, I always go, 'cause I know how much more awesome I will feel coming home from it! A week and a half ago, I also started incorporating bedtime exercise in my bedroom, consisting of the same types of strengthening I do in dance class. Keeping it short and simple, and not too killer on your body is a good way to start. I know I'm much more likely to continue doing something if i can actually MOVE the day after doing it!!!
Good luck! 0 -
I too started at zero, I started jm body revolution and Mid way through added couch to 5k. I live out of town so a gym wasn't a possibility so I went the DVD and app route that progressed so I didn't get bored. Just start moving and give it time to "get good". At first it'll feel like a chore ( or a slow start to a novel) but before you know it you'll realize you feel so good after you crave it !0
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If you don't have access to a gym, try doing Jillian Michaels 30 Day Shred. Beginners tend to have success with it because for one, it's short. 20 minutes, plus a short warm up & cool down. Two, the exercises are very basic and you just need some light (most people use 3 or 5lb) dumbbells. It's cheap if you buy the DVD (like $8), and free on Youtube. They stick with it because of these reasons, make it through the 30 days, see results, and then realize...hey, this exercise thing works! And proceed to move on to bigger & better things.0
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Don't feel bad about yourself, it only makes is it worse. When I am in a bad mood/stressed, I eat more bad carbs, and get more fat, which makes me feel worse...So, just think positively and try to have a plan, little step at a time. I don't know what your budget it. If you can afford a gym, I would strongly recommend that. I also signed up for TEAM Fitness group in our gym (extra $), and am seeing good results so far. If gym is not an option, that just start walking more. I purchased pedometer and made sure that I was making 10,000 stems a day. If I was not at that mark in the evening, I would make sure to drag myself out of the house and walk in the evening.0
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Thanks all for the great suggestions and support.0
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Look into a program call new rules of lifting for women or google starting strength. Ideally, weight training should be half your exercise or more.0
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Weight training is awesome (said the girl that never picked things up) and I started with a free program called NerdFitness. It uses body weight training - so no equipment. I loved that so much I went on to lifting heavy. Set up my own gym in the house. I also started running (said the girl that never ran) and so far I am loving that.
But, that's just me. The point is, you have to find something that interests you. Try anything and see what you really love. That's when you will stick with it. Good luck.0 -
compound lifts ...learn them, familiarize yourself with them, and build a program around them...0
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Agreed. Bodybuilding.com has many workout programs and example videos to help you understand form. You don't need the supplements if you are starting out. Just good diet, quality multivitamin then lift light and lift right!compound lifts ...learn them, familiarize yourself with them, and build a program around them... 0 -
A good start is just walking. I see you are near my age, you might find some of the high impact workouts are hard on your joints, like Jillian Michaels. I did them for a time and it helped me gain enough strength to be able to do body weight exercises. After that I got into heavy lifting, which I love, and has changed my body the fastest. And I love being strong and not having to do an hour of cardio. Lifting and walking is getting me results. Before I joined MFP I hated exercise, and I realize now the reason is I thought exercise had to be heavy cardio, and I just hate cardio, not all exercise. So, find something you like, or can at least tolerate. It might not be panting for breath and stitch in your side and sweating buckets.0
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Look into a program call new rules of lifting for women or google starting strength. Ideally, weight training should be half your exercise or more.
This.... it is all I do... but I hate cardio lol0 -
If I had to change clothes and/or drive to a gym, it wouldn't happen. For me, the trick has been to just DO stuff. My Fitbit has been a revelation. It's easy to throw in a few extra steps all day, and it adds up. I like to eat and the extra calories are a big motivation. I've recently started doing a few pushups against a low table. Every little bit helps.0
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exercise. spelt right.0
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Hey! You are where I was a year ago. I started getting out evey evening for a walk. It was three weeks before I could walk a mile. Then I added a short job between mail boxes on my street. I mean, I could barely jog 20 yards. It helped to have a wife who really supported me, and still supports me, in this endeavour. Each day I worked to extend my jogging just 1 more mail box. Today, I warm up with a 3/10 fast walk, run 3.6 miles, 3/10 mile cool down walk, and strtching to finish off.
You can do this!
It is all about starting small, and slow, and building a bit each day. I did not get to be over-weight and out of shape overnight. I am still working on my weightloss, but I am getting closer.0 -
Check out the sworkit app if you phone allows it.....it's great for beginners 0
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I think walking is a good place to start. get your body used to moving with some low-key, natural movements. 0
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I need to focus more on exercise than food/calories as I can keep lower food intake (although I was an EPIC FAIL today) and remain lazy. Can anyone give me some positive feedback as to what I should do to START an exercise routine? One for a beginner for core AND fat burning yet something to build on. I am NOT looking for nasty comments (as some of you feel compelled to share) ... I am a human being reaching out to another human being(s) for help. I already feel crappy enough about myself without adding abuse to injury. For those of you with constructive/encouraging suggestions/recommendations, I give you my heartfelt thanks.
I always feel that getting into a walking routine is a great place to start...especially if you're not used to exercise and not that keen on it. I also like Leslie Sansone Walk at Home DVD's (some routines are available free on youtube), Jessica Smith TV is also free on youtube and she has a lot of great workouts, easy to follow and fun. In fact Youtube itself has TONS of free workouts available!! A great book to get you started with strength training is the 'new rules of lifting for women'. I'd highly recommend it.
In the end - just find something you like to do and move move move!!0 -
I so, so feel you. I'm trying to increase my amount of exercise too. There are a ton- a TON- of good workout videos on YouTube; search around, find one that you think is interesting, and try it out! You don't have to finish the whole video, and you can pause it if you need a break or get short of breath (I had to take a break in the middle of cardio kickboxing last night so I wouldn't get an asthma attack). I really enjoy the dance videos- you get to prance around like a doofus in the privacy of your own home, and it doesn't /feel/ like you're exercising. (But you are!)
I'd also say don't try to overextend yourself your first few times out. Working out for sixty minutes, getting exhausted and downtrodden, and quitting for the rest of the month won't be as beneficial as working out for thirty minutes twice a week (or twenty minutes three times a week, or 15 minutes 4 times a week) for the rest of the month. Try to set up a little pattern, work to maintain it, then when you feel ready, start increasing it a little. Slow and steady.0 -
My biggest hurdle was I don't like to exercise. Its a chore and bothersome.
Don't do it.
I train. I'm always training. Training to accomplish a goal. Then I set my next one.
I run and I lift heavy.
Couch 2 5k and Strong lifts 5x5 is what I started with. Worked for me.0 -
If you have a smart phone there are tons of free apps to get you started and most have reminders to help keep you on track. I like Run Keeper, Runtastic Six Pack and Workout Trainer by Skimble.0
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Is there anything is particular you like to do? I love dance, and I was doing that until I had an injury. Do you like walking, biking or anything where you can move? It doesn't matter what you do as long as you're moving...
I just started about a month ago. I have explored many things. I joined a gym which I actually really like because it's very open and never too crowded and I can watch good looking guys lifting weights! But seriously, there are certain machines I like and ones I don't, and I stick to the ones I like. I find it sort of relaxing to go because it's me time and allows me to think and watch t.v. while I'm on the machines and know I'm doing something good for myself.
I think you should just start off slowly with whatever you decide to do and then build on it. Experiment until you see what you really like. I have recently found some Zumba classes, and although they're a little hard for me (I don't do all the jumps and such yet), it's really much more fun than I thought it would be and I have met some really nice people. I also found aqua Zumba, which is Zumba in the pool.
So, I think experiment and see what you like and what you hate and then do what you like...
Good luck!0 -
I hate exercise too. Or at least I did. When I started mfp, I just worked on the calorie part for the first few months. That was in February. When the weather got nice, I tried the c25k and it wasn't great for me and really didn't enjoy it. So then I just walked every night. Two miles, then 3. Then in June I started walking before work 2.6 miles and 3 at night. I actually started to like it. My mom walked with me in the am, my husband or son at night. When school started back up, I had to quit my am walk, and instead do walking videos on demand, some include cardio. I still do my afternoon walk, but now usually alone because it gets too dark/cold by the time someone can join me. I listen to music and find that it really, really destresses me and I look forward to it. Never thought I would say that. I may even try the c25k again next Spring. We'll see. But you should start small or you will really hate it and stop. Go easy on yourself and try a few things that people suggested until you find something you can do and not dread. Good luck!0
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I so, so feel you. I'm trying to increase my amount of exercise too. There are a ton- a TON- of good workout videos on YouTube; search around, find one that you think is interesting, and try it out! You don't have to finish the whole video, and you can pause it if you need a break or get short of breath (I had to take a break in the middle of cardio kickboxing last night so I wouldn't get an asthma attack). I really enjoy the dance videos- you get to prance around like a doofus in the privacy of your own home, and it doesn't /feel/ like you're exercising. (But you are!)
I'd also say don't try to overextend yourself your first few times out. Working out for sixty minutes, getting exhausted and downtrodden, and quitting for the rest of the month won't be as beneficial as working out for thirty minutes twice a week (or twenty minutes three times a week, or 15 minutes 4 times a week) for the rest of the month. Try to set up a little pattern, work to maintain it, then when you feel ready, start increasing it a little. Slow and steady.
I like doofus ... then it's fun; not a chore. Thanks!0 -
I would just commit to 20 to 30 minutes a day and then just make yourself do something. You could go for a walk, turn on the music and dance around the house, go for a bike ride, find a work out video at the library or on you tube, take a different fitness class at a gym (you usually don't need a membership to try a class, here we can pay for one at a time), etc. Anything that gets you moving.
Find something you enjoy and you will have better luck sticking with it.0 -
I love exercise. I weight train and run on M, W, F. On T, Th, Sun, I do the elliptical and the stationary bike or spinning bike. On Sat, I walk or do the elliptical. I do this all at the gym.
It's important to find what works best for you. There are a lot of great suggestions here too.
Someone also mention dance, which is excellent exercise. When I was in college years ago I needed some electives in between my regular classes so I chose ballet and jazz dance. I didn't lose a single pound but I shrunk in size. It was so awesome.
i tried dance a few years ago but it wasn't the same experience for me. I love my running and weight lifting though.0
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