I second everything that everyone else has said, adding this. Stick with it! Many days, the hardest moment is just before I get up from my desk or wherever I am to head to the gym. A little voice in my head says "it won't be so bad to take a day off," or "you really don't have time for a run," or just about any excuse not to run. But I silence the voice and run anyway. And after I warm up, I'm so glad that I ignored that little voice.
Feeling tired or stressed? Lighten up on the workout, but do not skip it unless it's absolutely necessary. Feeling bored? Add variety. Feeling discouraged? Get a friend or colleague involved. Stick with your fitness routine and make it part of your lifestyle. It's the best investment in your well-being that you can make.
Your best bet is to find activities you enjoy, because then you're more likely to stick with them. I'd recommend cardio exercise 3-4 days a week for 20-30 minutes to start, which could be a variety of activities: walking, biking, swimming, elliptical, etc. I'd also recommend at 15-20 minute, full-body strength training routine twice a week. If you need ideas for exercises, check out SparkPeople's Workout Generator:
I agree that you should start with small goals, especially if you haven't been exercising much. A great number to strive for is 150 minutes of moderate exercise per week, which is 30 minutes a day, 5 days a week. But if you haven't been exercising at all, and that seems overwhelming, maybe start with 10 minutes 3 days a week. Or whatever you think you can handle. And the SP videos are great! There is also a strength training generator you can use to create workouts.
Also, remember that this most important part of the healthy living equation is nutrition. Initially losing weight and keeping it off is 80% nutrition and 20% exercise. In other words, you can't out exercise crappy food choices. So maybe you can also focus on a few small nutrition goals like drinking 8 glasses of water or eating more fruits and veggies. I also encourage you to measure and track everything you eat. If you haven't already, I encourage you to purchase a digital food scale ($20-$30 or so at places like Target or Walmart) and measuring cups and spoons.
Good luck! You can do this.
Fitness Minutes: (62,236)
11/3/13 7:37 A
Personally, if I had a gym membership I would do cardio at home and strength training on the days I could make it to the gym. Cardio doesn't really require equipment but strength training does.
You can look for various cardio videos online like here at Spark or on youtube. You can rent them from your local library or buy them. There's also walking, jogging, running, swimming, cycling, jump rope, etc.
For beginner strength training I would stick to the basics, compound exercises to get the most bang for my buck in the shortest amount of time; deadlifts, squats, lunges, bridges, pull ups, rows, pushups, bench press, overhead press, planks and crunches/sit ups. 6-8 exercises is all that you need.
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
77 Maintenance Weeks
Fitness Minutes: (3,624)
11/3/13 7:04 A
Hi! Cardio and strength training. A fast walk is fine for cardio or you can do any of the cardio videos listed here under "articles and videos". You can also find a workout generator there which can suggest a routine for full body workout of whichever area you want to focus on. You tube has tons of choices as well. Find some stuff you love and have fun with it!
I want, no I need to lose 50 pounds. I have a GYM membership but it is hard from me to get to the GYM every day so I want to do it mostly from home, but I have no clue what exercises to do to reach my goal. If anyone can help me I would really appreciate it.
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