Exercise beginner needs imput.

CajunNino · June 2012

Bonjour!
I started a commitment on May 18 of this year- (the day after my newborn daughter was released from NICU). I read the Skinny Rules by Bob Harper, followed the guidelines, and pretty much dropped 19 pounds in 10 days. Being very heavy, I learned that this was very common to drop this much weight given the major changes to my diet. Now my loses are NOT nearly as large, but steadily progressing. I began at a weight of 282 and this morning I'm at 247.... However, my diet can only take me so far. I'm ready to burn some fat and build muscle. I understand that I'll have to increase my calories. I looking for a balance of cardio and weight training.

Please, help. I haven't "worked out" in 20 years, and even then I'm not sure I did it properly. I still have fat to lose. How did you beginners start out?

Merci beaucoup.

ambercholtz · June 2012

I actually began stretching and walking.

lewist90 · June 2012

without boring you with loads of infomation. you would be better off doing full body workouts with weights and cardio, until a large majority of the weight you want to lose has gone. u would be wasting your time doing a typical bodybuilding split of muscle groups at this stage. full body workouts will allow you to burn vast amounts of calories and build muscle at the same time. for an idea of what to do just type in full body gym workout in a search engine and that will do the trick.

a bodybuilding split would still give you good results if thats what you wanted to do but imo i think shedding weight would be more benifical then once you are looking much leaner you can then start to carve up them muscles

CajunNino · June 2012

without boring you with loads of infomation. you would be better off doing full body workouts with weights and cardio, until a large majority of the weight you want to lose has gone. u would be wasting your time doing a typical bodybuilding split of muscle groups at this stage. full body workouts will allow you to burn vast amounts of calories and build muscle at the same time. for an idea of what to do just type in full body gym workout in a search engine and that will do the trick.

a bodybuilding split would still give you good results if thats what you wanted to do but imo i think shedding weight would be more benifical then once you are looking much leaner you can then start to carve up them muscles

Thanks. That sounds reasonable.

lewist90 · June 2012

without boring you with loads of infomation. you would be better off doing full body workouts with weights and cardio, until a large majority of the weight you want to lose has gone. u would be wasting your time doing a typical bodybuilding split of muscle groups at this stage. full body workouts will allow you to burn vast amounts of calories and build muscle at the same time. for an idea of what to do just type in full body gym workout in a search engine and that will do the trick.

a bodybuilding split would still give you good results if thats what you wanted to do but imo i think shedding weight would be more benifical then once you are looking much leaner you can then start to carve up them muscles

Thanks. That sounds reasonable.

no worries........you are doing it right with adding weight training in tho. i wish you all the best

myfitnesswish · June 2012

My son is my personal trainer & he is in the Army Guard, so he started me off Army style. We stretch first, then do a warm up (fast walk) for 5 min, then run for 30 seconds & walk 60-90 seconds, do that until you are more comfortable with adding time to the running. Go for 20-30 min at first then build your time from there. When you are finished, do a cool-down 5 min fast walk & stretch again. The stretching helps to keep the soreness to a minimum.

CajunNino · June 2012

Cool. My wife got us a free 14 day pass at Anytime Fitness. Going today. Not sure I'll find a trainer there on a Saturday, but I'm going to check out their gym and see about getting this started.

denisebme · June 2012

A lot of gyms offer one complimentary session with a trainer. Take it. They'll give you a physical assessment and lead you in the right direction.

ahamm002 · June 2012

Just keep in mind that all exercise really stinks when you're out of shape. But as you get back into shape, you will actually start to enjoy it. It'll just take some time to get there.

I agree lewist about doing full body resistance training. Go for 2-3 days per week, focusing on compound lifts: bench press, row's (eventually try chin-ups), and squats.

Many people really enjoy cardio exercise too, and that may be more fun for you. Start with power-walking or cycling (or both). After you've developed some baseline cardio stamina, start mixing in some intervals.

GiGiBeans · June 2012

Beginner here too! Gyms in NYC are too expensive for me and my lil one bedroom is too small for weight sets , so I bought a resistance band set and copy of "SWAT Rapid Tone and Firm" off Amazon. Loving it! It's simple but challenging and as I improve I can just add more resistance. And I walk an hour three times a week.

CajunNino · June 2012

Just got back from Anytime Fitness gym. I like it fine, but it's s bit intimidating for someone who hasn't attempted to workout in 20 yrs. I didn't really know what to do with myself as there was "no lifeguard on duty" so to speak. I meet with a trainer on Monday though. SOOO... I got on a treadmill and jogged/walked 2.0 miles. I felt pretty good about it. But I'll feel better when I know what the heck I'm doing.

angel4evergvng · July 2012

Just got back from Anytime Fitness gym. I like it fine, but it's s bit intimidating for someone who hasn't attempted to workout in 20 yrs. I didn't really know what to do with myself as there was "no lifeguard on duty" so to speak. I meet with a trainer on Monday though. SOOO... I got on a treadmill and jogged/walked 2.0 miles. I felt pretty good about it. But I'll feel better when I know what the heck I'm doing.

awesome job!!! keep it up! im not at the exercise point yet... just walking and stretching... oh- and diet...

we can do this!!!

doubglass · July 2012

Trainers are helpful but expensive. Don't be afraid to ask for advice from someone working out who looks like you want to. They won't be offended. And, they may show you some sets, give you free advice, spot you a time or two to make sure you have good form.

Phaedra2014 · July 2012

Just got back from Anytime Fitness gym. I like it fine, but it's s bit intimidating for someone who hasn't attempted to workout in 20 yrs. I didn't really know what to do with myself as there was "no lifeguard on duty" so to speak. I meet with a trainer on Monday though. SOOO... I got on a treadmill and jogged/walked 2.0 miles. I felt pretty good about it. But I'll feel better when I know what the heck I'm doing.

Don't rush into anything you might hurt yourself. I got a bit over zealous with just walking and now my knee hurts. Start walking. Then move to something else. Let you body ease into this new way of doing things.

kcoftx · July 2012

Read these boards. Read these boards. Read these boards. There is lots of information here. I learn something new everyday. There are lots of recommendations of programs and exercises and the purposes of them hidden just within the threads of these forums. Add a few people you admire their progress and start talking to them. Nothing wrong with not knowing what to do. Start slow and start the learning process. The fun really is in the journey.

ahelsel1970 · July 2012

I would say to just start with some good walking to get some endurance then move slowly into weights

Good Luck!!

iwantahealthierme13 · July 2012

I started here back in April - granted it had only been about 2 years since I last worked out when I started but I'm walking on a treadmill at 2.5 miles per hour (I do an hour, I started at like 1.8 10-20 mins at a time) and I swim (for an hour twice a week, the first time back in the pool I only did 45 minutes but I've been doing an hour easily since then), I also count any walks outside and any walking daytrips as exercise since it's summer and I'm out a lot.

mrk34 · July 2012

It is normal that the speed of losing weight changes. Your weight loss method will take you where you are going.

I would recommend running.

I was in similar situation to yours (261 pounds) two years ago, when I started my weight loss. Managed to lose 64 pounds quickly by changing what I eat. Started running a year ago. It was unpleased and difficult at the beginning, but I had a strong motivation ( fear) and I kept going on. Was brave or stupid enough to sign up for a 5K race. Kept running for four months and on the race day I showed up and finished it without stopping.

Today I am 91 pounds lighter and run 3 miles three times a week. I strongly recommend you consider running. You will love it.

CajunNino · July 2012

It is normal that the speed of losing weight changes. Your weight loss method will take you where you are going.

I would recommend running.

I was in similar situation to yours (261 pounds) two years ago, when I started my weight loss. Managed to lose 64 pounds quickly by changing what I eat. Started running a year ago. It was unpleased and difficult at the beginning, but I had a strong motivation ( fear) and I kept going on. Was brave or stupid enough to sign up for a 5K race. Kept running for four months and on the race day I showed up and finished it without stopping.

Today I am 91 pounds lighter and run 3 miles three times a week. I strongly recommend you consider running. You will love it.

Thanks. Signed up for Susan G. Komen Race for the Cure in October. I have some time to train. I'm commited to participating with my friends and not sitting on the sideline this year.

Exercise beginner needs imput.

Replies

Categories