Suggest good beginner weight loss workout (no cardio)?!
Replies
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Was not looking for "well then give up now answers" and other negative feedback.
Was hoping for an example workout that I could follow tonight!
No time to take it slow.
Google 'bodyweight exercises' you'll get a boatload of websites with training plans/exercises that you can do anywhere at anytime with no extra equipment. And check out a bunch of them so you're not doing the same thing every day, give yourself a good variety and think about what kind of cardio you might be able to mix into them to up the ante but you're not stuck doing the same thing for too long.
You don't like to walk? Ok, so walk just once a week, knowing you'll do something else tomorrow. Or park in the farthest parking space from the store or office and make the walk to the door. Make it more interesting than just the same walk around the neighborhood or park.0 -
Suggest good beginner weight loss workout (no cardio)?!
Needs to be something that I will want to keep doing - I get un-motivated quickly if things are too difficult.
well give up now.
since you already admit you don't want to do anything "to" hard.
... because guess what'- it's hard. There will be more days than not that it's easier to NOT do the thing. If it was easy- we would all look like the fitness models off the Shape and Men's Health Magazines- but that's just no the way it works.
Successful people are the ones who are not motivated by emotions but the ones that keep doing it day in and day out despite the fact they are no longer having fun. I'ts not about "FUN" i'ts about doing the task- the end goal is more important than doing the more "FUN" thing right here right now.
So either decide you are going to have to be uncomfortable- and be okay with it... or just don't bother since you aren't committed enough to be uncomfortable to change.
Well put!0 -
I hear ya, I feel ya, I sympathize, and would have summarized my position at the start of this. But, I'm also going to the gym 5 to 6 days a week now and yes, it's cardio.
A few thoughts for you. I started out in September and to date I'm 74 lbs. down.
You don't need to exercise to lose weight, as others have said fewer calories in than are being burned is what will lose the weight.
Exercise will of course increase the calories burned, increasing the amount lost or increasing the amount you can eat and still lose, or a combination of the two.
Eat only healthy, fresh ingredients, whole grains, limit red meat, weigh and measure everything you eat.
Avoid refined food, processed food.
Read labels, know how much fat, the types, how many carbs, how much fibre you're consuming.
Log every thing you eat and drink into here. You can keep it private, but be honest. There will be good days and bad days.
Use the tools of MFP to tell you how many calories you can consume in a day. It's not perfect, but in can be mostly accurate over the long run.
Consider getting an activity monitor like a Fitbit. It's what got me starting to look at increasing my activity. Saw how a few steps more made a difference, then increased that. Eventually it led me into the gym.
Cardio + Music makes it tolerable for me. Treated myself to a nice pair of headphones after going for a month.
Start slow, a five minute walk. A little bit of work out in the gym. Make yourself go twice a week, do a half hour upper body and a half hour lower body.
Edited to add: As mentioned, talk to a trainer at the gym, they can give you some quick pointers to start. Even better, hire them for one, two or three sessions to get you started, it will be an investment that will pay off in the end.
Remember the mantra, at least doing something is better than doing nothing.
Challenge yourself each week to do something more, something faster, something further, something harder than you did the week before.
Accept the fact it will take time.
Good luck!0 -
Was hoping for an example workout that I could follow tonight!
No time to take it slow.
No time to take it slow = no time to keep the weight off. Trust me i learned this the hard way.
Taking it slow doesn't mean you can't start tonight. But you absolutely MUST adhere to the slow and steady rule, IMHO. I lost 20 lbs real fast.. then i gained 30 back, even faster.0 -
perhaps a beginning strength training program such as 5x5 stronglifts? it's a 3 day a week weightlifting program where you only work out 3 days a week, so 5 sets of 5 reps on 3 exercises each session
I found it motivating because you're seeing beginners gains and setting new personal records virtually every workout, to a point. there's also something very primal and satisfying about lifting heavy weights that you never imagined you could lift.0 -
Was not looking for "well then give up now answers" and other negative feedback.
Was hoping for an example workout that I could follow tonight!
No time to take it slow.
Well read your post and then ask yourself how would you answer that- it sounds very defeatist and just nonchalant to begin with already. I'm not being negative- that's a come to jesus thing I said at the bottom.
Either decide you are okay being uncomfortable.. and move forward. Or decide you are not okay being uncomfortable and stay where you are.
but you don't want to do anything to hard? so why bother? I don't understand. I have had people actually ask me "why do you ALWAYS go ham when you come to the gym?" And to be honest I have no idea how they could ask that question- because for me the question is how can you not? what's the point of doing a thing and only doing it half *kitten*? It just makes no sense- it's a why bother at that point.
if you are just trying to lose weight and that's it- just eat at a calorie deficit.
"not being fat" is an acceptable goal- many people have it. And for that- working out is a none issue- it is absolutely 100% not required. and if working hard isn't your thing- perhaps that's the better route.
You don't work out to lose weight- you work out because it's good for you.
Calorie deficit = weight loss
Working out = fitness-wellnes/health bennies.
Past that you can always take up a hobby that's a little more challenging- rock climbing- fencing- swimming- hiking- dog walking- whatever- all things are do able that get you moving.
As for something to do tonight
do 10 of these- do it once- do it twice- whatever- it's a thing- you can do it at home inside where it's warm.
burpees
push ups
squat jumps
tricep dips
walking lunges
bridge lift
toe touches
high knees0 -
Go get yourself the shake weight......0
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I hate walking (inside or inside), jogging, elypticals, etc - it's sooo boring and I can't stick with it. I like to hike but can only do that when it's warm (not right now). No swimming near me.
I have a gym membership which I never use. I know circuit training is great since it's high intensity (better than cardio I heard).
But not sure routine or exercises I should be doing. Don't want to wander around gym trying things out and looking like a dummy.
OMG so many comments, so little time...really dude?! I'm not gonna sugar coat or what have you...you're overweight and ANY form of exercise will be work!! You might as well just not do anything, get fatter and die of a massive heart attack with such a "woe is me" attitude!! That's the reality!! If you don't put forth the effort, then eat the damn donuts!!0 -
Here's a workout:
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
As to whether or not you'll keep doing it, that's up to you.0 -
a lot of people have given you the answer - it's tough to lose without a cardio component -that burns the most calories
How far do you live from work? If you drive in why not park a mile away and get 2 miles a day of exercise just going to and from the car. If you take transit to work why no walk a portion of the distance home (I walk 4 miles a day just walking home from work I vary the route, I listen to music or an audio book while doing it, If a shop catches my eye on the way I stop and investigate. And some days it's a bugger there have been days this winter it's been -30c or less (-20F) - wweahter is not an excuse I will be doing it in a snowstorm today
Get a dog and walk it - I walk mine daily but on the weekends I walk my 7km plus with the dog - wears him out and makes my life easier
If you don't want to walk, Ride a Bike to work a couple of days a week and build up to it
Sorry but there really is no such thing as easy exercise, but it does get easier as you progress (when I started this I was beat when I got home, in May I will be walking a half marathon,
By Fall I want to be able to Run the distance home (yep the walk is boring but running it takes less time for the same benefit)
And last maybe get an exercise partner who also needs to lose and do it with them0 -
Why not look into an MMA or martial arts class. There are many out there for beginners or if not into wrestling try muay thai or boxing. To me they don't feel like cardio, because the classes are always different and it is a great stress reliever to hit a punching bag. Plus the classes are in group form where you will interact with people through holding pads, so its good way to meet new people.
Boxing will of course be mostly focusing on the arms, or try Muay Thai which is kick boxing from Thailand that involves punches, kicks, knees and elbows. Its a great total body workout, and if done properly you will burn 1000 calories a class if not more. It worked great for me as I lost 60 lbs in 4 months through 3 classes a week.
Best of luck to you.0 -
Walking is probably best for you. Outdoor walking so you don't get bored. Sounds like excuses to me.0
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Was not looking for "well then give up now answers" and other negative feedback.
Was hoping for an example workout that I could follow tonight!
No time to take it slow.
Ok...Why don't you actually read PAST what you feel is the negativity???? She gave you plenty of good advice!!! So did many other people.
The simple fact of the matter is that "NOTHING changes, if nothing changes." OR: "If you keep doing what you've always done, you'll keep getting what you've always gotten."
Decide today what you will add into your life and what you will take out of it. It can be as simple as: I plan to stop drinking my calories, and park at the back of the parking lot and always take the stairs.
That's POSITIVE advice!!! Those are two very easy fixes that won't ruin your whole "energy conservation"/comfort zone philosophy. :bigsmile:0 -
You're going to have to put SOME work and effort into it if you want any kind of result.
All I see is excuses.
I think what you're looking for is something with a quick fix, because you "don't have time" and you don't want it to be "too hard". Sorry, but that's just not how fitness works. You have to put in the work, and it's HARD work. Yes, it becomes easier over time. But there's nothing you can do for that instant gratification you're looking for.
Start out slow and work your way up. Otherwise you're going to end up injured trying to go balls to the wall on an activity you have no experience in. People don't just wake up one day able to run a full marathon. People don't just wake up able to deadlift 400 lbs. They started from the very beginning and worked their butts off to accomplish those things. They put in the time and effort. And so should you. Go to the gym. Speak with a trainer. Do SOME kind of activity, whether you like it or not. Try literally EVERYTHING until you find the activities that you like.0 -
I hate walking (inside or inside), jogging, elypticals, etc - it's sooo boring and I can't stick with it. I like to hike but can only do that when it's warm (not right now). No swimming near me.
I have a gym membership which I never use. I know circuit training is great since it's high intensity (better than cardio I heard).
But not sure routine or exercises I should be doing. Don't want to wander around gym trying things out and looking like a dummy.
OMG so many comments, so little time...really dude?! I'm not gonna sugar coat or what have you...you're overweight and ANY form of exercise will be work!! You might as well just not do anything, get fatter and die of a massive heart attack with such a "woe is me" attitude!! That's the reality!! If you don't put forth the effort, then eat the damn donuts!!
sniff! I love tough love.........0 -
Does your gym offer group classes at all? Maybe try signing up for a few different ones so you can test them out and see what you like.0
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Ok, I think everyone else on this thread has covered that you're going to have to put out some effort and it isn't going to be easy. I only do yoga for my fitness, so I'm going to say try yoga! However. What worked for me was making fitness a GAME. It's a lot easier to stick to something when there are goals and progress.
Do you have a Wii? Or an Xbox? Could you get "EA Active Personal Trainer".. can be done in your own home. Super fun. You get medals and prizes and it tracks your accomplishments. If gameification won't work, go to your gym and get with a personal trainer. Get taught how to lift!!
No cardio there. Either way, try to have an open mind. You never know what will pique your interest until you try it. Get brave! You can do this. 0 -
Suggest good beginner weight loss workout (no cardio)?!
Needs to be something that I will want to keep doing - I get un-motivated quickly if things are too difficult.
well give up now.
since you already admit you don't want to do anything "to" hard.
... because guess what'- it's hard. There will be more days than not that it's easier to NOT do the thing. If it was easy- we would all look like the fitness models off the Shape and Men's Health Magazines- but that's just no the way it works.
Successful people are the ones who are not motivated by emotions but the ones that keep doing it day in and day out despite the fact they are no longer having fun. I'ts not about "FUN" i'ts about doing the task- the end goal is more important than doing the more "FUN" thing right here right now.
So either decide you are going to have to be uncomfortable- and be okay with it... or just don't bother since you aren't committed enough to be uncomfortable to change.
I'm going to have to agree with this too......You have to REALLY want it and do what it takes.
Edited to add...the Wii is a great idea. Easy way to sneak in cardio with games like just dance, etc.0 -
Why not look into an MMA or martial arts class. There are many out there for beginners or if not into wrestling try muay thai or boxing. To me they don't feel like cardio, because the classes are always different and it is a great stress reliever to hit a punching bag. Plus the classes are in group form where you will interact with people through holding pads, so its good way to meet new people.
Boxing will of course be mostly focusing on the arms, or try Muay Thai which is kick boxing from Thailand that involves punches, kicks, knees and elbows. Its a great total body workout, and if done properly you will burn 1000 calories a class if not more. It worked great for me as I lost 60 lbs in 4 months through 3 classes a week.
Best of luck to you.
^ What he said.0 -
Good Luck... seems you are placing a lo of limitations on yourself... Motivations comes from self.0
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Finding exercise that is fun is a good idea. It's way more interesting to go do something that you love that just happens to be exercise, rather than trying to force yourself to do something that you can't stand.
You might consider checking out a climbing gym. If you can find a bouldering gym in your area, I'd recommend trying that. Bouldering doesn't require any ropes or training. You can just go in and go at your own pace. There's something for all levels, there's always a variety, and it's a really good full-body workout. I can't really say much about calorie burn. But it is super fun and you won't even notice that you're exercising. Well, until the next day.
Good luck.0 -
try the hot5 app if you have an iphone (not sure if they have android option). It's a 5 minute workout. You can start with a couple easy options you can do at home or at a gym, and as you improve you can use the medium or hard options. I tried the easy one and had to pause it a couple times, but it went by pretty quickly and I can choose to change it up when I'm bored and need something new. It's worth a try anyway, since it's a free app.0
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Weight loss comes through calorie deficit. E.g.: 1. eat less, 2. do more to increase the calorie deficit (cardio), or 3. both. For what it's worth, I lost the first 30 lbs. without exercising, at all. I just practiced portion control.
Same here, ran for the first couple weeks but after that just kept a defecit and im almost 50 lbs down now.0 -
Weight loss is about a calories deficit. You DO NOT NEED TO EXERCISE TO CREATE A CALORIE DEFICIT. Just set your MFP stat to Sedentary and your goal to the number of pounds you want to lose per week and then eat to that calorie amount.
..... you will most likely be very hungry... like all the time...but like everyone else said. It ain't easy. If it was we wouldn't need this site or tools like this and there wouldn't be a gazillion dollar industry all geared towards people losing weight!0 -
I think you have a lot of good suggestions here. Starting a workout progrom is difficult. I have lost 50 lbs by basically creating a calorie deficit, BUT now I need to add something. I think the main problem with most people losing weight (me included) is that their whole body is not connected on the idea of losing weight. Your brain may be telling you to lose weight because of ______(fill in the blank), but until your heart and/or soul is into it, you are fighting with yourself, which for me lead to me overeating due to stress. I think have small goals, joining some groups on here, and just moving are great starters. Over Thanksgiving, I was in a group challenge to lose 15 pounds by Thanksgiving and I did it! BUT being competive may not work for you. There are several things I think you should try. Don't just cruise on a treadmill.
~Try downloading an app for a C25K which can help motivate you and create mini goals while you are on the treadmill (I know it is cardio).
~Try Wii, or putting on some music and just lettin' loose! I dance with my 1.5 year old all the time and I can't tell you how much energy and steps I take just having fun.
~I have downloaded the 7 minute app, which is a HIIT program. It will bust your butt, but it is over in 7 minutes AND you can repeat it as much as you want.
~Take on a 30 day challenge (i.e. Plank, squat, push-up, etc)
~Watch how much you are idle during the day. I have a Jawbone UP and if I sit longer than 30 minutes, it vibrates to let me know. I had no idea how much I was just sitting all day (even at a desk job). Go to the bathroom on the 3rd floor if you work in the basement and take the stairs.
~Go to the gym. There are people there who can help you OR just observe a little bit. Some of the workouts people do inspire me to push myself harder.
BOTTOM LINE: There are lots of things to "exercise" with, but you will (at some point) need to put some effort in if you want to be ripped/healthy. The hardest thing is to start.
Quote: "Yesterday you said today!"0 -
Weight loss comes through calorie deficit. E.g.: 1. eat less, 2. do more to increase the calorie deficit (cardio), or 3. both. For what it's worth, I lost the first 30 lbs. without exercising, at all. I just practiced portion control.
Same here, ran for the first couple weeks but after that just kept a defecit and im almost 50 lbs down now.
Lol--I ran for 2 weeks, too. Then, decided I was never going to be an avid runner. Weight lifting, though...now, I LOVE that. Who knew?0 -
Okay. I give you my 5 cents as well. I can agree with a lot of people here.
- If you want to lose weight you need to make a lifestyle change! I failed on every diet until I came here and made the decision to change my lifestyle!
- I only had a calorie deficit the beginning. Now weight loss becomes harder for me. I started doing workouts and got a heart monitor to control how much I got out of it (I count it with the Endomondo app)
- so here is the part you wont like most: Cardio keeps your heart rate in the fat burning zone! during weight lifting my heart rate is usually about 110. during cardio its between 140 and 180! You can vary your speed and stay in the fat burning zone that way.
- So if you have no time... -> Cardio! Another great effect: It reduces the chance for lose skin! You dont want lose skin, do you?
- here the part you might like: I do cardio dance workouts from youtube. nobody sees me so I can look super dumb and just have fun.It´s absolutly incredible how fast your stamia builds up if you just keep doing it. And its for free! Don´t feel bad if you can´t catch it up all at once. I cannot do that. Just keep moving!
- So here is my Fatburn playlist. Do one every day and you will get quicker results than with just eating within your limit :glasses: https://www.youtube.com/embed/videoseries?list=PL-9YNPyUX1MRPP-7n2I7S8DiZHnFeR0vL :glasses:
- Bad news again. It´s really exhausting, I sweat the hell out of myself, but it´s fun
If you don´t want to do anything I can only agree to the others... Stay overweighted! Die early! Sounds hard but that´s actually the case. You are playing with your life here. Do you really want to throw something so unique as your life away because you have been lazy? I bet you don´t! So give it a try and message me how you like it0 -
you live in Colorado there are a million things to do -- You can hike in the winter...get some snow shoes
try a rock climbing gym or bouldering
join a pick up league for a sport you may be interested in
kickboxing?
martial art?
my friend joined gymnastics gym so he can learn to do flips and stuff
snowsports?0 -
If you want to see signifigant weight loss along with calorie reduction you've got to move to lose my friend, sedentary is not good and causes weight gain. So if you're truly bored I suggest you purchase a Wii & play activity games like bowling, tennis & other sports, If that still bores you put some music on and dance like no one's watching you! get Motivated and get Moving-hut hut!!0
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I have enjoyed these 2 programs
http://www.maxcapacitytraining.com/ I'm up to week 5 and enjoying this
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/ I did this one for a while as well
I have lost about 16kg's now so about 35lbs in your money over the past 18 months. The thing that I did that has made the biggest difference is learn how to cook. Not putting crap in my mouth has made by far the biggest difference.
Try the workouts to increase your strength but eat better to reduce your girth.0
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