All of you who lost weight without gym I need advice.
bhanvi
Posts: 133 Member
Hello,
It has been really fun using MFP and losing 18 pounds just by tracking my calories but I am at a point right now where I need to burn 300 calories a day (and eat 1200 ,which is no problem for me). I dont have a gym membership and I own a treadmill which I've used for last 6 months to burn 200 cals a day (3 mph for 44 minutes). Its so hard for me to up the speed on treadmill and last longer than 30 minutes and I dont know any other exercise that could help me burn 300 cals.
PLEASE PLEASE PLEASE help me with some ideas or your own experience.
It has been really fun using MFP and losing 18 pounds just by tracking my calories but I am at a point right now where I need to burn 300 calories a day (and eat 1200 ,which is no problem for me). I dont have a gym membership and I own a treadmill which I've used for last 6 months to burn 200 cals a day (3 mph for 44 minutes). Its so hard for me to up the speed on treadmill and last longer than 30 minutes and I dont know any other exercise that could help me burn 300 cals.
PLEASE PLEASE PLEASE help me with some ideas or your own experience.
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Replies
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Go outside and walk for 30 minutes.
Look into a C25K running program.
Go on hikes.
Do fun stuff.
Bike.
Swim.
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Is your treadmill speed adjustable in 0.1 increments? If so, just adjust a little bit and stay there for a few days then adjust up another 0.1. As you lose weight, your calorie burn diminishes and you have to work harder and longer anyway. Can you go longer on time?2
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It depends on what you're interested in.
Personally I prefer to do a lot of my exercise outside.
I'm very much into running and I second the advice to look into the C25K program. I started running two years ago with the above mentioned free app. I could have never imagined that I would end up loving to run. Since my beginning I have completed numerous half marathons and a couple of full ones.
Otherwise I love to go biking, roller blading, hiking and walking.
For strength training you can find numerous videos online that teach you body weight exercises.
To burn 300 cal is really easy. As mentioned above a 30 minutes walk can be enough.
Best of luck,
Stef.2 -
I use a recumbent bike because I have lots of arthritis. It has been the main thing I do to burn calories. I have lost 32 pounds in the past 4 months. Obviously the speed you pedal and the difficulty setting will affect your burn, but I do medium setting, steady pedaling about 13 mph, and can burn about 225 calories in 30 minutes according to the bike. MFP gives a higher number supposedly because of weight and age which the bike does not consider. I always take the smaller from the bike just to be sure I am not giving myself TOO much credit. Biking with friends would be even better!2
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Without a gym, you could still go for a run or jog. You could go for a bike ride. You could swim. You could even on YouTube and search home workout routines.4
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3 mph is either a brisk walk or a very slow jog. It sounds like you're trying to break into jogging. You can do it! Runners will tell you to use intervals: run + walk + run. When I started running, I could only jog for about 10 minutes at a time. So, I jogged for 10 minutes, walked for 5, and then jogged for 10 more. After a month or two of doing that 4+ days a week, I could jog for 20 minutes straight. Over time, I built up stamina, and the following year I was jogging much faster for much longer.2
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go on fitnessblender on youtube, it is fab!4
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Thankyou so much everyone for the great ideas.
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I've lost 100+ lbs & I only went to the gym while on vacation or during a company outing. I used YouTube. I started doing dance routines then I worked my way up to advanced workouts. I have dumbbells and an adjustable weight set. I would say that you should find an activity you enjoy and stick with it. Good luck on your journey!2
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3 mph is either a brisk walk or a very slow jog. It sounds like you're trying to break into jogging. You can do it! Runners will tell you to use intervals: run + walk + run. When I started running, I could only jog for about 10 minutes at a time. So, I jogged for 10 minutes, walked for 5, and then jogged for 10 more. After a month or two of doing that 4+ days a week, I could jog for 20 minutes straight. Over time, I built up stamina, and the following year I was jogging much faster for much longer.
You got me. This is my current situation. I am trying to get into jogging/running zone of treadmill but I can barely go over 3 mph. I will try the interval method you mentioned and hope it works out for me too. Thank you so much for your advice. It sounds weird but I don't want to go out for a walk yet.
Not until I lose another 15 pounds and look okay running. 1 -
Cutemesoon wrote: »I've lost 100+ lbs & I only went to the gym while on vacation or during a company outing. I used YouTube. I started doing dance routines then I worked my way up to advanced workouts. I have dumbbells and an adjustable weight set. I would say that you should find an activity you enjoy and stick with it. Good luck on your journey!
Thank you so much for your sharing that. I am really interested in dancing /doing fun youtube workouts. I however do not know how to measure the calories burn doing them. Do you use a fitbit or does iphone track it as well? Also, if I may ask ,what youtube channels do you reccommend?
Thank you so much again.0 -
3 mph is either a brisk walk or a very slow jog. It sounds like you're trying to break into jogging. You can do it! Runners will tell you to use intervals: run + walk + run. When I started running, I could only jog for about 10 minutes at a time. So, I jogged for 10 minutes, walked for 5, and then jogged for 10 more. After a month or two of doing that 4+ days a week, I could jog for 20 minutes straight. Over time, I built up stamina, and the following year I was jogging much faster for much longer.
You got me. This is my current situation. I am trying to get into jogging/running zone of treadmill but I can barely go over 3 mph. I will try the interval method you mentioned and hope it works out for me too. Thank you so much for your advice. It sounds weird but I don't want to go out for a walk yet. Not until I lose another 15 pounds and look okay running.
You should really look into the couch to 5k program. There's apps that make it really simple to do. Your first work out is 5 minutes of walking followed by 1 minute of jogging repeated for 30 minutes. It then gradually helps you lengthen that time over the course of 10 weeks to your last work out of 30 minutes of jogging.
Whether you use that or something else, you can do it!
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micropreemiemum wrote: »go on fitnessblender on youtube, it is fab!
Thank you. I am going to check it out right now.2 -
3 mph is either a brisk walk or a very slow jog. It sounds like you're trying to break into jogging. You can do it! Runners will tell you to use intervals: run + walk + run. When I started running, I could only jog for about 10 minutes at a time. So, I jogged for 10 minutes, walked for 5, and then jogged for 10 more. After a month or two of doing that 4+ days a week, I could jog for 20 minutes straight. Over time, I built up stamina, and the following year I was jogging much faster for much longer.
You got me. This is my current situation. I am trying to get into jogging/running zone of treadmill but I can barely go over 3 mph. I will try the interval method you mentioned and hope it works out for me too. Thank you so much for your advice. It sounds weird but I don't want to go out for a walk yet. Not until I lose another 15 pounds and look okay running.
You should really look into the couch to 5k program. There's apps that make it really simple to do. Your first work out is 5 minutes of walking followed by 1 minute of jogging repeated for 30 minutes. It then gradually helps you lengthen that time over the course of 10 weeks to your last work out of 30 minutes of jogging.
Whether you use that or something else, you can do it!
Thank you so much. I always thought ck25 was something like 21day fix where you have to buy stuff. Haha. I am still learning. But that sounds amazing and perfect for me. I am going to try it out today.
thank you soooooo much 0 -
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I like to do incline intervals on the treadmill, 1 min high incline, one minute lower and faster. You can do all of it walking. Couch2 5k is also great for learning how to run. Another idea is to go on youtube and search different workout videos. I've found some really fun cardio/dance, yoga, and circuit workouts. Kendall Hogan, Jillian Michaels, The Firm, and Denise Austin have some good ones.2
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Pick some areas of your body that you want to work on, choose some exercises, and do some Tabata. The exercises can be pretty much anything, jumping jacks, sit-ups, push-ups, squats, et cetera. Twenty seconds on, ten seconds off, for four minutes per set.1
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3 mph is either a brisk walk or a very slow jog. It sounds like you're trying to break into jogging. You can do it! Runners will tell you to use intervals: run + walk + run. When I started running, I could only jog for about 10 minutes at a time. So, I jogged for 10 minutes, walked for 5, and then jogged for 10 more. After a month or two of doing that 4+ days a week, I could jog for 20 minutes straight. Over time, I built up stamina, and the following year I was jogging much faster for much longer.
You got me. This is my current situation. I am trying to get into jogging/running zone of treadmill but I can barely go over 3 mph. I will try the interval method you mentioned and hope it works out for me too. Thank you so much for your advice. It sounds weird but I don't want to go out for a walk yet. Not until I lose another 15 pounds and look okay running.
DON'T wait, don't be ashamed for what you look like exercising EVER!!! You put in your music and go!!! People are not judging you like you think I PROMISE!!!6 -
micropreemiemum wrote: »go on fitnessblender on youtube, it is fab!
This definitely! I've always hated the gym and I simply can't find time to fit it in my daily schedule. So I used this for months. Doing a bodyweight program now so I only do fitness blender on the weekends now.0 -
I did Jillian Michaels DVDs, fitness blender, walking and swimming. Go walking outside its much more enjoyable than a treadmill, you'll get fresh air and be able to enjoy some lovely scenery! Don't put it off because of your weight, there's all shapes and sizes out walking!1
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I really don't like to exercise at all. I have to force myself so what I do is make sure I move more. I park farther away. I have a fitbit and strive to beat others in competitions. Sounds silly but has worked for me. I want to get those 10,000 steps and in order to lose weight I strive for four days out of the week. I would imagine before being focused I only did like 2,000 steps. I know it isn't the best "routine" but works for me! I attribute my 75 pound loss to MFP AND Fitbit!!!5
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Hello,
It has been really fun using MFP and losing 18 pounds just by tracking my calories but I am at a point right now where I need to burn 300 calories a day (and eat 1200 ,which is no problem for me). I dont have a gym membership and I own a treadmill which I've used for last 6 months to burn 200 cals a day (3 mph for 44 minutes). Its so hard for me to up the speed on treadmill and last longer than 30 minutes and I dont know any other exercise that could help me burn 300 cals.
PLEASE PLEASE PLEASE help me with some ideas or your own experience.
Intervals. Up the speed for 30-60 seconds then lower for 60-90 seconds. You'll increase but it takes time. You might bump it to an hour too. I started at 30 bumped to 45 minutes and now I walk 65 minutes. For me it took a month to get to 3mph steadily for the hour after my warm up around 2.5-2.8.
The gym has really helped. Maybe add in some hand weights or kettle bells. If you get bored with walking or want more challenge look up HIIT videos on youtube.
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Hello,
It has been really fun using MFP and losing 18 pounds just by tracking my calories but I am at a point right now where I need to burn 300 calories a day (and eat 1200 ,which is no problem for me). I dont have a gym membership and I own a treadmill which I've used for last 6 months to burn 200 cals a day (3 mph for 44 minutes). Its so hard for me to up the speed on treadmill and last longer than 30 minutes and I dont know any other exercise that could help me burn 300 cals.
PLEASE PLEASE PLEASE help me with some ideas or your own experience.
Back when I was training for a half-marathon (of which I walked about 90%, but still finished in the required time and got my bling!), my trainer told me not to focus so much on the speed of the treadmill but to focus more on increasing the incline. Otherwise, I would second what others are saying about checking out fitnessblender and some of the other workouts on YouTube - there are so many, I don't think you could get bored! Also, there are things around the house you can use and do that will help you burn calories: do you have any stairs that you could go up and down? Just a couple of thoughts!1 -
I've got the couch to 5k app on my phone and I use that on the treadmill
It starts off with warm up walk for 5 min then jog for 1 min I put it at 7.5 mph then you walk for 1.5 min then jog for 1 min so on and so on
I'm a big lady was 16st 1lb 8oz when I started on mon I cheekily weighed today to see if I'm losing weight and I'm 15st 12lb 2oz fc that don't go up in the morning lol down more would be fab
But anyway I only have a treadmill also and this is what I'm doing
Also if your treadmill has incline put it up to 1 that will burn more Cals as well1 -
You mentioned above about knowing how many calories you burn doing workout videos, the Fitness Blender ones have a little calorie counter on them so you get a rough idea 1
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You all are so amazing and motivating. I downloaded ck25 ,I am planning on starting it from tomorrow. I did a 30 hour fitness blender cardio workout (and died). It is amazing that I see so many possibilities now. Thank you so much 4
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Get a Kettlebell. Burns 20 calories per minute and counts as aerobic and strength workout. Go to StrongFirst.com for video and look up 5 week Kettlebell workout.1
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All my exercise is walking. Half hour of moderate/slow walking burns 100clas for me (5'7, 150lbs).
Also you could try riding the bike more than once a day?2 -
do some of those online exercise routines right in your own home. I found this page for you.1
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Thank you, you awesoms people. I have to say the fitnessblender workout really did something. I have been stuck at 82.8kgs for 5 days and today I am down to 82.3 (1lb down). Yayayay!! I'll check out every thing mentioned in the comments. All very helpful. 1
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