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I need some direction on my exercise routine!



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TRYINGTOJES
TRYINGTOJES's Photo Posts: 25
6/6/14 1:38 P

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i like to know if I'm taking insulin, I been told to wait an hour before I exercise. If I want to exercise in the morning before breakfast, what can I have before exercising, before I have to take my insulin at breakfast



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GZELLEFRO
GZELLEFRO's Photo SparkPoints: (40,824)
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1/9/14 6:10 P

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emoticon Set some goals and make them attainable.
Start slow on exercise if you aren't in shape, and it's always a good idea to check with a doctor first.

I suggest you join the 10 minute exercise challenge here on Spark. It's a good way to start a good habit.

That said, you also have to watch what you're eating. There are a lot of articles here on Spark that will help you do just that.
emoticon

You might look up and see if there is a PCOS Spark Team; that would be really helpful!
My sisters both have PCOS and they have been able to lose weight, but it takes consistency and persistence.

Edited by: GZELLEFRO at: 1/9/2014 (18:11)
I can do all things through Christ who strengthens me
Philippians 4:13


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FIELDWORKING
FIELDWORKING's Photo SparkPoints: (22,580)
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1/9/14 5:03 P

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I have PCOS as well (with insulin resistance) and I take metformin for the insulin resistance. When I first decided to lose weight (January 2011), I was about 42 to 43 lbs from being within the "normal" weight range for my height. I still need to lose the last bit of the weight (at most 20 lbs) but I've been at a plateau weight for a little over a year now. I think some of it is the way I eat and some of it may be due to the PCOS. Perhaps it's time for another fitness assessment.

With PCOS, I think the biggest thing is watching what we eat, which is a problem for me (meaning certain foods are not allowed in the house).

Exercising will help too. I definitely saw the difference with losing inches more than a decreasing number on the bath scale. What you choose to do is up to you. Something that you will enjoy doing so that you will continue to do it for an extended amount of time. Do you like to run? Then run. Be sure to crosstrain (i.e., walking, treadmill, elliptical, swimming, rowing machine). If you only have time to do cardio 3 days/week, be sure to make it worthwhile (i.e., get your heart rate up). Personally, I like doing cardio 5 days/week. It works for me and I feel like it is the right thing for me. I do my cardio in the early in the mornings. My cardio incorporates walk/run intervals (until I can run), riding my bike (outside or stationary bike at the gym), and the rowing machine (at the gym). If the weather is icky, then I'll use the treadmill at the gym. Then, I work in a full-body workout 2 to 3 days/week...at home (body weight and dumbbells).

I don't know if you'd be able to lose 85 lbs in 9 months. That's about 2.5 lbs/week. In my first 8 months, I was losing anywhere from 1/2 a lb to 2 lbs per week. Some weeks I lost 1.5 lbs and the next week I gained 1 lb; followed by several weeks of consistently losing 3/4 of a lb./week. I think it would be more realistic to lose 1/2 a lb to 2 lbs./week. Just be sure that you are getting enough protein in your diet so that you can try to maintain the muscles that you have (to limit what you lose).

www.3fatchicks.com/how-to-exercise-efficie
ntly-with-pcos/

www.pcosdietsupport.com/exercise/pcos-and-
exercise/

pcoshealthcoach.com/cardio-exercise-pcos-i
s-it-really-necessary





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DRAGONCHILDE
DRAGONCHILDE's Photo SparkPoints: (56,306)
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1/9/14 4:40 P



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I think that 85 lbs in 9 months is a bit too aggressive for you. Right now, you can certainly lose 2 lbs per week, but that's going to level off and slow down the closer you get to your goal weight. A good rough estimate is about 3% of your remaining weight loss goal per week. For example, right now at 85 to go, you can reasonably aim for 2.5 lbs per week.

At 50 to go, that number will drop to 1.5 lbs per week.

A 20, just .5-.6 a week.

By setting yourself up for more reasonable goals, you can give yourself the best possible chance to succeed. Setting an arbitrary time limit almost guarantees failure, because it's almost impossible to keep up that loss rate, and you're discouraged because you're not meeting your own goals.

Exercise is an important part of being healthy, but the magic of weight loss happens in the kitchen. You can P90X till you're blue in the face, but if you don't get your overeating under control, the weight won't come off.

Edited by: DRAGONCHILDE at: 1/9/2014 (16:40)
Heather
Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.

I'm not pregnant, just fat: My blog.

fatnotpregnant.blogspot.com/


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EBEE_GO
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1/9/14 2:38 P

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All the advice Jennilacey gave is GREAT.

I am a very big novice at exercising too. I've been consistent for a little over two months, but it was tough to get to that point. Pick and routine and stick to it. Give it time. If nothing changes, adjust your diet. I found I wasn't losing weight at first because I wasn't eating enough protein and I was eating out too much, despite being within my calorie range.

I needed help too. I didn't just roll out of bed one day and start exercising. I joined Curves for motivation and advice. Maybe two or three sessions with a trainer at a gym would help you get going.



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JENNILACEY
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1/7/14 9:16 P

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Weight loss isn't consistent and the more you lose, the longer it takes. It slows down the less you weigh. Most people start off losing 1.5-2 lbs/week and after a few months it slows down.

How much you eat determines how much you lose. Exercise (cardio) may help you burn more calories but if you eat back what you burn, you're breaking even. This often happens when you exercise because you become hungrier. It's better to aim for a certain deficit from your maintenance calorie needs; -500 to -1000 cals/day will give you a 1-2 lb/week loss which is a realistic and safe rate of weight loss.

Sparkpeople will give you a calorie range based on the goal date you set or the amount you want to lose per week. If you enter how many calories you burn per week into your "Fitness Setup", Spark will adjust your calorie goals accordingly to ensure you are not under eating which can actually work against you and slow your weight loss.

If you are new to exercising, you should start off slow and add more duration/intensity as you become more fit. Start with the recommended 30 mins 3x a week of cardio and 2 days a week of full body weight/resistance training. How much exercise should you do? The amount you can see yourself maintaining for life. If you want to maintain a healthy weight for life, create good habits you can live with and stick to. I think P90X would be dangerous for a beginner to exercise and you'd risk injury. A better idea would be to start with some of the videos here at Sparkpeople and you can develop a strength training routine based your fitness level with the workout generator. You have to walk before you can run. :)

Edited by: JENNILACEY at: 1/7/2014 (21:18)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"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.


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XREDJELLYFISHX
XREDJELLYFISHX's Photo SparkPoints: (816)
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1/7/14 7:29 P

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I know countless way to exercise and routines to do, I also have a treadmill, but i'm lost on what to do! I've thought of starting on my treadmill and running one day and doing a simple strength routine one day, but i wonder, is that really enough to lose weight how i want? I'd like to lose 85 lbs in 9 months and having PCOS makes it a bit tough so i have to work hard. I've never lost weight before so its all new to me. Then I thought about just doing P90X alone. I have never really exercised. except every once in a while. So i'm not sure what to do to reach my goals! I just wanna lose weight consistently :(



 
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