workout ideas?
Weight loss is achieved via 3 factors:
-nutrition
-math
-genetic ability
For all the "what exercises should I do", I want to share that I've learned it's 90% nutrition, and 10% exercise. Exercise will shape you and burn calories, but there are studies that show exercise alone won't achieve weight loss.
So to the nutrition point, eat clean; to the math point, make sure you're taking in 500c less than you eat and/or burn and do so consistently; and to the last point, there does seem to be an unknown variable beyond metabolism. It's why someone like me can exercise like a demon and watch my food and yet be large still.
I say this so you don't think exercise will be the magic bullet and forget about what you put into your body.
But to the point of what to do, I'd encourage 1hr day 6 days a week, 2-3 days spent with resistance training and the rest to cardio. Don't disregard weights, learn to lift heavy to build those muscles to improve your metabolism. Don't disregard cardio, work to 75-85% of your max heart rate for at least 30m each time. Try everything and choose what you like.
When you ask what exercises, is it because at 290 you think there's stuff you can't do? I was 30lbs more than you, and stuff was tough, but I started where everyone new to it starts. Some things will be difficult due to y our weight or mass, but you still need to do them. The ONLY thing I would say to avoid is anything with hard impact--running, certain aerobics, and plyometrics (jumping related exercises). Otherwise, you have no limitations unless you have a disability I don't know about. Try everything and do what you can. Keep doing and your ability will grow.
I've lost 61 pounds already so I've got the eating under control but I've got to get some fitness in b/c my stomach and arms are already starting to sag. As far as me sharing me weight with you I wasn't saying there isn't anything I can't do lord knows this girl is determined but I he terrible knees so just avoid jumping and stuff. Its pitaful that at 20 I'm looking into water areobics b/c my joints are shot...guess thats what I get for allowing myself to get up to 351 pounds. Thanks for your input though I just don't want to go into the gym looking stupid lol
Stac
Stac
Okay, that shows me more of what the real question is-how do I not look like I don't know what I'm doing?
Most gym memberships offer a session with a trainer to show you around. Plus usually there are floor trainers who can advise on the machines.
What I would suggest is:
devise a schedule and plan (ie MWF weights T Th S cardio)
figure out your needed calorie burn
figure out your max heart range rate
go online and research routines AND/OR stick to machines that usually have descriptions on them as how to use
Remember, HAVE FUN!
No shame in doing what you need to protect yourself. I've taken those swim classes, and grew out of them and now know what to avoid to not bother my knee....
Most gym memberships offer a session with a trainer to show you around. Plus usually there are floor trainers who can advise on the machines.
What I would suggest is:
devise a schedule and plan (ie MWF weights T Th S cardio)
figure out your needed calorie burn
figure out your max heart range rate
go online and research routines AND/OR stick to machines that usually have descriptions on them as how to use
Remember, HAVE FUN!
No shame in doing what you need to protect yourself. I've taken those swim classes, and grew out of them and now know what to avoid to not bother my knee....
Hey Stacy,
Not everyone can make it to the gym 5 - 7 days per week. I agree that you should get the input of a trainer. When I was on my mission to drop pounds, I didn't have the energy to "do" the gym at first. GOOD FOR YOU for stepping up and joining the Y. It might be fun to take a class for variety. The basic fitness classes kick your behind. Other than that, starting with the treadmill or elliptical works well, and then a nice weight lifting routine. How you mix that up can be guided by a trainer. What I do now is about one hour 2 -3 times per week, 35 minutes of which is elliptical, then about 20 minutes of the weight circuit. I know that muscle increases your metabolism, and so I stoke my furnace, baby! Plus, it's fun to be able to say "Grandma's got guns". You can do all the weight circuit stations at the Y, most likely. I'd stay away from free weights unless you have VERY good instruction! FROM EXPERIENCE let me just say, ripping a hamstring away from the bone is pretty much uncomfortable.
Not everyone can make it to the gym 5 - 7 days per week. I agree that you should get the input of a trainer. When I was on my mission to drop pounds, I didn't have the energy to "do" the gym at first. GOOD FOR YOU for stepping up and joining the Y. It might be fun to take a class for variety. The basic fitness classes kick your behind. Other than that, starting with the treadmill or elliptical works well, and then a nice weight lifting routine. How you mix that up can be guided by a trainer. What I do now is about one hour 2 -3 times per week, 35 minutes of which is elliptical, then about 20 minutes of the weight circuit. I know that muscle increases your metabolism, and so I stoke my furnace, baby! Plus, it's fun to be able to say "Grandma's got guns". You can do all the weight circuit stations at the Y, most likely. I'd stay away from free weights unless you have VERY good instruction! FROM EXPERIENCE let me just say, ripping a hamstring away from the bone is pretty much uncomfortable.
"Not everyone can make it to the gym 5 - 7 days per week"
No one should go 7 days a week--your body needs rest (1-2 days a week). However, the ideal is alternating weights with cardio and ensuring 24 hour rest before you work the same body part. For most people due to time constraints, this results in a 3/2 split...3 weights/2 cardio with weights being for instance, splits like legs one day, back and abs another, and arms the latter.
However, one should move 1 hour a day 6 days a week for general health. Whether or not that happens in a gym, is up to the individual. If one does it outside the gym, be sure that it's not leisurely activity but more geared toward actually getting your heart rate in the right place. Some people mistakenly think--well, I walked all day and that was enough, but their heart never got a workout. Wasted energy, IMHO, if you're calling that "exercise" and thinking it will help toward your weight loss goals.
I will say I have found that most people who only workout 3 times a week don't accomplish their goals because only 3 hours a week really doesn't make a dent in what the body needs to lose weight (perhaps only if one has been completely sedentary will this result in anything significant). Especially if you're using exercise to achieve weight loss goals, you need to consider how many calories your burning. You can, for example, burn 1000 calories in an hour of cardio on the arc or elliptical (or incline trainer) and about 400 in an hour of weight lifting. That means in a 5 day program you will have burned over a lb of fat if you never changed your diet. But if you go less, the numbers will contribute less toward your goals and you'll have to rely more on calorie cutting....
However, one can counter this with the choice of routine they pursue. If it truly comes down to "I can't get a workout in more than 3x a week" and it's not just an excuse but actual scheduling (rare), then I'd suggest the routine be very boot camp like, something that incorporates weights, cardio, and whole body routines. That will show in how the exercise will shape the body. Maybe not so mu*****alories, but in body shaping.
I'd be cautious about one's reasoning for not being able to devote an hour a day at least 5 days a week to themselves. Is it truly one's schedule, or is it an excuse. Many say they don't have that hour, then spend 3 in front of the tv. You get my drift. But it's all up to the individual to determine priorities and level of commitment.
It really is as simple as a daily commitment and priority. Make exercise as regular and anticipated as showering daily and turn it into a devotion to self not a chore. It's all mindset.
As for what to do--a good gym will have three tiers of offerings. Generally speaking--machines are for beginners, cables are for intermediate level, and free weights are for advanced. Why? Machines guide the movement so there's little risk for injury due to lack of knowledge. With cables you start to rely more on your own control and with free weights, you are in total control.... Accordingly, free weights will deliver the most bang for your buck in terms of your body for that very reason.
Don't let your head confuse you. A lot of people fear going to classes (I did), but it's like anything--something new...face it and do what you can. With repeated effort, you will without a doubt, grow in your ability.
Good luck, Stac.
No one should go 7 days a week--your body needs rest (1-2 days a week). However, the ideal is alternating weights with cardio and ensuring 24 hour rest before you work the same body part. For most people due to time constraints, this results in a 3/2 split...3 weights/2 cardio with weights being for instance, splits like legs one day, back and abs another, and arms the latter.
However, one should move 1 hour a day 6 days a week for general health. Whether or not that happens in a gym, is up to the individual. If one does it outside the gym, be sure that it's not leisurely activity but more geared toward actually getting your heart rate in the right place. Some people mistakenly think--well, I walked all day and that was enough, but their heart never got a workout. Wasted energy, IMHO, if you're calling that "exercise" and thinking it will help toward your weight loss goals.
I will say I have found that most people who only workout 3 times a week don't accomplish their goals because only 3 hours a week really doesn't make a dent in what the body needs to lose weight (perhaps only if one has been completely sedentary will this result in anything significant). Especially if you're using exercise to achieve weight loss goals, you need to consider how many calories your burning. You can, for example, burn 1000 calories in an hour of cardio on the arc or elliptical (or incline trainer) and about 400 in an hour of weight lifting. That means in a 5 day program you will have burned over a lb of fat if you never changed your diet. But if you go less, the numbers will contribute less toward your goals and you'll have to rely more on calorie cutting....
However, one can counter this with the choice of routine they pursue. If it truly comes down to "I can't get a workout in more than 3x a week" and it's not just an excuse but actual scheduling (rare), then I'd suggest the routine be very boot camp like, something that incorporates weights, cardio, and whole body routines. That will show in how the exercise will shape the body. Maybe not so mu*****alories, but in body shaping.
I'd be cautious about one's reasoning for not being able to devote an hour a day at least 5 days a week to themselves. Is it truly one's schedule, or is it an excuse. Many say they don't have that hour, then spend 3 in front of the tv. You get my drift. But it's all up to the individual to determine priorities and level of commitment.
It really is as simple as a daily commitment and priority. Make exercise as regular and anticipated as showering daily and turn it into a devotion to self not a chore. It's all mindset.
As for what to do--a good gym will have three tiers of offerings. Generally speaking--machines are for beginners, cables are for intermediate level, and free weights are for advanced. Why? Machines guide the movement so there's little risk for injury due to lack of knowledge. With cables you start to rely more on your own control and with free weights, you are in total control.... Accordingly, free weights will deliver the most bang for your buck in terms of your body for that very reason.
Don't let your head confuse you. A lot of people fear going to classes (I did), but it's like anything--something new...face it and do what you can. With repeated effort, you will without a doubt, grow in your ability.
Good luck, Stac.
If you're asking for different kinds of work-out suggestions, and you like to dance, I highly reccommend Zumba. I started Zumba when I weighed 320 lbs. It's a total body workout- cardio and interval training with Latin music. You'll learn to salsa, merengue, samba, cumbia, mambo, etc. For me, I was hooked after the first class. It will totally wear you out, you'll be sweating hard, but it's such a fun class. For us, at our Y, it's definitely more like a party than workout. The key is to take it at your own pace, don't be self-conscience about the moves (remember everyone else is self-conscience too!)
Of course, if you don't like to dance much, then try a different class! lol I also like kickboxing.
Of course, if you don't like to dance much, then try a different class! lol I also like kickboxing.
I lost my weight with Weight Watcher's & Zumba. I've lost 302 lbs. You can visit my weight loss website at www.freewebs.com/infectiouslaughter
I'll be in the Jan. 2012 issue of People Magazine's "Half Their Weight" issue!!
DH and plan to join our local Y too soon!
I wanted to jump in to say, even though as a heavier girl who typically wants to blend into the woodwork rather than be noticed for anything, remeber one thing above all:
YOU ARE THE CUSTOMER.
More than anything, ask in classes how to modify moves that you feel nervous about. Also, try to not be intimidated into believing that you are fat b/c you have never challenged yourself, therefore now is the time to pu**** real good.
What I mean is, do NOT trust that the still wet behind the ears trainers at these places who preach how "hard" you should be pushing yourself should be treated with respect but do NOT feel like you need to do it that way. It won't be THEM sitting on the sidelines with an injury - it will be you.
(disclaimer: i fully realize that a handful of young trainers have the wherewithall to not be too gung ho and know to be prudent with heavy or older folks; unfortuneately, far and away the most have this ****sure attitude of stuff that may well apply to a high school male wrestler, but not the majority of folks)
If they ignore your needs, ignore them and go get books and run off pages of workout plans and exercises; put them in the gym file or carry in your car in a file and chart as you progress.
When I was learning, my pal would read to me and watch my form while I did the task. Vice versa too - we did gfor each other. How very helpful that was to learn about how to do free weights and some floor exercises correctly.
Past that, in general, as you learn, use the circuit training machines. Those are not likely to hurt you; the worst thing may be that you are not being as effective as you might be. But as has been said, the gym peeps will or should anyway - take you around and show you stuff.
I think try to get in some amount of cardio every day at first - even 20 minutes on treadmill/walking/bike. 2-3x weekly do conditioning exercises like circuit training or light free weights or classess.
Most days, try to get in a bit of flexibility training: yoga, pilates, stretch classes. Even a few minutes as often as you can will make a difference in how you roll every day!
If all this is too overwhelming, by all means, set 3x weekly to do anything more than you are doing now - you will feel differently! (better!) !!!!
I wanted to jump in to say, even though as a heavier girl who typically wants to blend into the woodwork rather than be noticed for anything, remeber one thing above all:
YOU ARE THE CUSTOMER.
More than anything, ask in classes how to modify moves that you feel nervous about. Also, try to not be intimidated into believing that you are fat b/c you have never challenged yourself, therefore now is the time to pu**** real good.
What I mean is, do NOT trust that the still wet behind the ears trainers at these places who preach how "hard" you should be pushing yourself should be treated with respect but do NOT feel like you need to do it that way. It won't be THEM sitting on the sidelines with an injury - it will be you.
(disclaimer: i fully realize that a handful of young trainers have the wherewithall to not be too gung ho and know to be prudent with heavy or older folks; unfortuneately, far and away the most have this ****sure attitude of stuff that may well apply to a high school male wrestler, but not the majority of folks)
If they ignore your needs, ignore them and go get books and run off pages of workout plans and exercises; put them in the gym file or carry in your car in a file and chart as you progress.
When I was learning, my pal would read to me and watch my form while I did the task. Vice versa too - we did gfor each other. How very helpful that was to learn about how to do free weights and some floor exercises correctly.
Past that, in general, as you learn, use the circuit training machines. Those are not likely to hurt you; the worst thing may be that you are not being as effective as you might be. But as has been said, the gym peeps will or should anyway - take you around and show you stuff.
I think try to get in some amount of cardio every day at first - even 20 minutes on treadmill/walking/bike. 2-3x weekly do conditioning exercises like circuit training or light free weights or classess.
Most days, try to get in a bit of flexibility training: yoga, pilates, stretch classes. Even a few minutes as often as you can will make a difference in how you roll every day!
If all this is too overwhelming, by all means, set 3x weekly to do anything more than you are doing now - you will feel differently! (better!) !!!!
"The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not." ~Mark Twain
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