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MOTIVATED@LAST Posts: 15,437
2/7/12 7:52 P

Walking is great exercise, and burns about 100 calories per mile, so walking for an hour should be a great calorie burner for you.

But cardio and strength training benefit the body in very different ways, and any good exercise program should include BOTH, rather than relying on just one or the other.

A couple of suggestions if you don't enjoy strength training:

* By choosing compound exercises (that work several different muscles at once), you can get in a full body workout in just a few moves - 20-30 minutes 2-3 times per week. A well chosen routine means you don't have to spend all that long strength training. A simple compound exercise routine might comprise of:
- squats or lunges
- planks
- deadlifts
- pushups (modified or wall pushups if necessary)
- pull-ups or lat pull-downs or dumbbell rows

* Strength training benefits your body in a wide range of ways:
- Functional fitness and just making everyday life easier. You say you are a chef, well, being stronger will make lifting a heavy pot full of hot water easier and safer.
- Without strength training, up to 25% of your weight loss comes from muscle, rather than fat. Including strength training in your program helps ensure more of your weight loss comes from fat alone, rather than a combination of fat and muscle. This can help your longer term weight loss efforts
- ST strengthens not just the muscles, but the ligaments and tendons they are attached to as well. This can significantly reduce your risk of injury
- ST also improves bone density and calcium absorption. This can dramatically lower your risk of osteoporosis later in life.
By consciously repeating these benefits to yourself as you train, you can help replace the feeling of "God, I hate strength training" with "Every rep is doing me good".


JULIA1154 Posts: 1,783
2/7/12 4:06 P

Walking is a great start - I hope you'll find yourself enjoying it before too long.

You might want to try a short, full-body work out such as Jillian Michael's 30-Day Shred or something similar to blast calories and help build muscle mass, which will help you burn calories more efficiently. The Shred is only 20-25 minutes long and broken up into shorter segments so it definitely doesn't get boring. It doesn't take much room and takes only a set of hand weights (try 3-5 pounds to start). You may be able to find it in your library so you can try it for free.

Or, do one the of short videos on Spark - I like the 10 minute jump rope cardio (I do it indoors, without a jump rope). A couple times through that will give you a good interval-based workout and you don't necessarily have to change into workout clothes to do it :)

In addition to walking, be sure to concentrate on eating REAL food - the less processing the better.

Good luck, and enjoy your walks!

LUCKYNUMBER23 SparkPoints: (12,425)
Fitness Minutes: (15,322)
Posts: 449
2/7/12 1:27 P

The key to exercising is getting your heart rate up. If you walk and your heart rate is up, that is exercising.

UNIDENT Posts: 33,498
2/7/12 1:14 P

If you hate "working out" can you make it a game? See how many pushups you can do and try to best that 2 days later...? Challenging yourself may make it seem less like 'work'. You can also build in rewards - eg "When I have done 100 pushups I can get a facial". These things may motivate you more than "I need to work out if I want to look hot".

I think your goal is a bit unrealistic. When we're not very heavy we tend to lose weight more slowly. With only 25 to lose you would probably expect to average about half a pound a week, which means it'd take you a year. Trying to lose it by summer would require creating too large a daily deficit.

I know you want it gone "quick". Everyone does. But unfortunately, one of the side effects of trying too hard and creating too large a deficit ... is that your body doesn't lose any weight! It stores fat instead of letting it go when it believes you are not getting enough food.

You need to eat less than you need, to create a deficit, but only by a wee bit, so it doesn't think that you're "not getting enough".

Assuming that you are a perfectly fit and fine healthy normal adult apart from the few extra pounds, and therefore with no impediment to exercise ...

Walking is a good start but would probably very quickly become less helpful. If you have an hour a day, you can actually fit in much more effective workouts in much less time.

M/W/F you do full body strength training. Your Spark tracker will generate a routine for you. Try to spend about 30 mins on it - no more is necessary. I do a full body in about 10 minutes, there are only three moves necessary (pushups, rows and squats is a complete workout). That 30 minutes includes a 5 min cardio warmup, and a good 30 second stretch of calves, hamstrings, quads, glutes, shoulders, triceps and back.

T/T you do 30 minutes of cardio. Warm up first, then for 30 minutes you do something that challenges you more than just walking for an hour does. Push yourself. Walk stairs or hills, run, swim, bike, anything at all, but it should not feel very "easy". No so bad you puke, but not too easy. Try googling interval or fartlek training.

The weekend? The two most important days! On Saturday you can try HIIT. This is a 20 minute workout that will kick your butt and provide the best results you can get from any kind of workout (but do not do it more than once a week). Assuming you're capable of short bursts of running, as an average healthy adult ... Head down to a park, maybe jog there as a warmup. Make sure you've had at least 5 minutes of warming up. Then find a sports field in the park. Sprint across it at absolutely flat-out mad pace! This time, so hard you'd nearly puke. The point of this is it's not "running fast" it is absolutely totally full out SPRINT. Walk back. Take a breather if you need to, then do it again. Sprint it 10x, then cool down with a walk or jog home.

Sunday? Very improtant part of your routine as well! The body makes strength and fitness gains when resting. Sunday is your rest day. You can talke a walk if you want to be more active, but no strength training and nothing cardio that really challenges you. If you take a walk, take an easy one.

Of course, if your week is structured differently feel free to adjust the days. Just remember ST is on every-second-day not two days running, and it's probably a good idea to have the rest day be the day after the HIIT.

ALISSASJOURNEY SparkPoints: (14,421)
Fitness Minutes: (13,281)
Posts: 148
2/7/12 1:01 P

Walking is a great start. When I brush my teeth, I do some lunges. When I bring groceries in the house, I lift them like some weights. Adding some simple things like that may help in the long run.

EMILYMACNEIL87 SparkPoints: (0)
Fitness Minutes: (415)
Posts: 2
2/7/12 1:00 P

I am 24 years old and I weigh 140 pounds. I'm trying to lose 25 by the summer. I HATE EXERCISE!!!! Diets suck but I can handle them, but I work as a cook and I am on my feet all day, and when I'm not working I'm exhausted. I've recently started walking to work a few days a week, the walk takes about an hour and five minutes. I know it's great that I'm getting out but I feel guilty for doing no strength training. Is my walking enough? If not can someone PLEASE PLEASE PLEASE give me some hints and tips for getting strength training in at times when I would rather eat glass??? I wanna look smokin' and I have hardly any muscle to me!! HELP!

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