First of all, SparkPeople is wonderful, and it gives you all of the tools that you need to be successful! Like the others that posted, I agree that walking is one of the best and easiest things that you can do. Strength training is also critical. Try fitness blender.com.....it's a free site that has tons of workout videos that can suit your needs. They offer short 8 or 10 minute videos, all the way to lengths of over an hour. I love it, and it's helped me stay motivated so far!!! I wish you the best of luck on your journey....believe in yourself and you're halfway there!!!!! :)
Fitness Minutes: (54,088)
3,506 7/11/13 2:33 P
You know what really helped me when I started Spark? The 28 Day Bootcamp! This is a challenge you can join here. All you have to do is a 10 minute exercise video every day for 4 weeks. You also do some cardio on your own, which can be walking or some other activity that you enjoy. If you don't have weights at home, you can use soup cans or water bottles.
To find this challenge, click Community then Challenge Central.
Fitness Minutes: (210,610)
20,744 7/11/13 2:16 P
You really don't have to do a lot to start. You could start with a daily walk. Do you like walking ? I know it's hot out in many places, so you may want to walk early in the morning when the temps are cooler.
If you can't walk for 30 minutes, then walk for 10 minutes. You can break your workouts up into shorter segments and still get all the health benefits. Three 10 minute walks spaced out through the day still add up to a 30 minute walk. So, if 30 minutes seems like too much, start with 10 minutes.
You want to slowly ease into a routine so that your body can adapt. Don't try to do an hour a day if your body isn't ready. this isn't the Biggest Loser. most people can't workout 4-6 hours a day. thus the reason we need to slowly ease into a routine so that our exercise will become just that, a routine.
You might also want to look at the fitness section. Coach Nicole has a couple of 10-15 minute workouts that can be done while sitting in a chair. If you get tired, sit and work your upper body muscles instead.
You really don't have to do much to get started. a 10 minute walk really IS a good start.
Also, when is the last time you went to the doctor ? because you're still young, your body is still changing. You should get a full physical to find out what your blood pressure, blood sugar and cholesterol all are. Do you know if you're diabetic ? If not, that's something you really must know. get your blook sugar checked. that will effect what you eat.
The journey too good health should always start with a trip to the doctor for a physical.
I also agree that it's so important to find something you like! The best exercise is the one you actually do, and a lot of classes/gyms will give day trials so you can sample something and decide if it's something you want to do again. I also recommend checking out youtube videos on anything that may interest you - from weight lifting to Zumba to yoga to who-knows-what - another great way to see the exercise in motion and see if it excites you.
Also, I wanted to say good for you for starting while you're young. I waited so long to get healthy and fit and while I love how I feel now, my only regret is that I didn't start earlier.
cardio interval training is a great way to build stamina.
a MUST - find something you like. If you like to walk, walk, if you like dancing, try Zumba or dance classes. If you hate running, don't do it just because it's what everyone does.
I agree that strength training is great. The more muscle you have, the more calories you burn at rest. You don't need fancy weights or machines to do them either. You can do most just by using your own body weight.
SparkPeople is a lot like Alcoholics Anonymous ;) "It works if you work it." Which means, if you use the tools and support you can find on Spark, you are bound to be successful.
My biggest advice to you would be to not be overwhelmed by the amount of weight you want to lose. Set yourself small, realistic and achievable goals per week / month etc. The sense of accomplishment you'll feel when you reach these small goals, will see you through to reaching the BIG ones.
To start off, I'd suggest walking. It's free, you don't need a gym or any equipment and you can do it anywhere. If you are very unfit, you want to take it easy and slow since an injury early on in your journey isn't the kind of setback you want. Work on 10 minutes every single day, and build up from there. Remember, that any activity you add to your day, anything you're not already doing, is going to burn more calories than you were burning before. So start small and the results will come.
I agree that you have to incorporate strength training, since the more lean muscle you have, the higher your metabolism will burn even when you're sleeping! So maybe get a couple of the beginners strength training workouts from this site to help you get started. You can do this in your room with soup cans, water bottles etc. Again, no equipment needed.
From a nutrition point of view, cut out junk food and excessive sugar and fat, increase fruit & veg and protein and eat regular meals. Eat breakfast before 9am, have small mid-morning & mid-afternoon snacks, lunch and dinner not too late at night. I don't have any "white" carbs at dinner and that's helped me a lot, but you'll soon see what works for you. Drink lots and lots of water as well. These are simple, easy changes you can make that WILL show results.
But you've already done the one thing that is the absolute hardest, toughest, most difficult thing to do on this journey. You've DECIDED to get healthy!!! It's that decision that sees people delay and proscrastinate for YEARS. The fact that you are doing this so young, is a very good thing!
GOOD LUCK and remember that the Spark family is always here to support you. Use it, and lose it ;)
Fitness Minutes: (5,900)
223 7/10/13 9:24 P
I would suggest a really helpful tool a friend of mine used. She lost almost 200 lbs by changing her lifestyle, and a workout plan.
Watching her on the elliptical or on the bike, she had a very specific rhythm. Go a normal pace for 2 minutes, then 1 minute of high resistance and high intensity, then back to normal for 2 minutes. She would also get tired easily, but found this to be helpful. Also, it helps burn fat faster by switching back and forth. She repeated this for a half hour a day. If you don't have access to the gym, this can be done by walking for 2 minutes and then running for a minute. Eventually, she was able to raise the intensity, and her "normal pace" became faster as well.
Best of luck to you! You can do it and you are going to feel wonderful!
Fitness Minutes: (14,252)
9,646 7/10/13 7:35 P
You don't need a super special workout program to get started! STart with what you can do, and enjoy. Just going for a walk is a GREAT place to start!
One thing you need to do for sure is strength training. Without it, as much as 25% of your weight loss can come from lean muscle tissue. NOT a good thing! SP has some great strength videos that you can use to start with.
Real weight loss will come from your meal tracking, not exercise, but exercise will help the whole process go easier.
Start where you are. Set specific, measurable goals, like "Walk for 10 minutes a day, 3 times a week" to get you started. When that's too easy, add more time! Your goal is movement, not running marathons. :)
Fitness Minutes: (0)
1 7/10/13 7:12 P
I am currently 18 years old and i am trying to lose 120lbs. I weigh 346lbs right now and would like to be at around 220. im not asking for a miracle or anything but i just need some help getting pointed in the right direction. i dont know what kind of work out i should be doing. im young so i dont get to sore and im not limited to too many things, how ever i get tired fast and feel discouraged. i would just like some advice on what would be the best way to start gaining stamina and on the right track, i am already on a healthy meal plan,
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