How sedentary have you been ? If you've been very sedentary, you need to slowly ease into a regular routine. Don't try to do too much or you'll end up injured, fatigued or frustrated. slowly ease into a routine so that your body has time to adapt to the new changes.
If you're in reasonably good health, start with a 30 minute daily walk. If that seems too much, you could take a 15-20 minute walk 3-5 days a week to start.
If beginning weights do I do it 3 x week or ?
In general, depending on fitness goals, a person only needs to strength train 1-3 times per week. because you are brand new to regular exercise, start with ONE workout per week, not more.
should I do 50 squats a day, or is that to many ?
Do you really want to do 50 squats per day every day for the rest of your life ? Don't try to do too much too soon. If your body is not used to doing 50 squats per day, start with 10-20 for 1-3 times per week. Don't over do it.
what does a Rep and set mean ?
reps = repetitions
sets = number of reps
In general, when working with weights and there are different opinions, a person should do two sets of 8-12 reps. The weight should be challenging enough to fatigue your muscles in that number of movements.
Can a person eat 900 calories for a month to get a jump start on weight loss then go to 1,200 calories to maintain ?
NO NO NO !!!
Starving your body of the calories it needs to function properly WILL NOT speed up your weight loss. That's what a dieter does. This is not a diet. this is a lifestyle change and change takes TIME.
starving doesn't work. it never did. If you starve yourself now, be prepared to regain every single pound you lose later on. I know this is going to sound strange, but a person has to eat in order to lose weight.
Weight loss isn't about eating less. it's about eating right. learning proper nutrition and portion control is going to take a lot longer than a month.
I give all new members one piece of advice and it's this,"Don't look at good health or weight loss with an all or nothing mentality. If the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction.
Make small changes. Set simple goals. Don't do anything drastic or you will end up failing. Remember, you're trying to change habit's learned over a life time. That's not going to happen overnight, a week, a month or even a year. Change takes time. thus the need to be patient with yourself and your body.
If you want to take the weight off and keep it off, you need to be prepared to learn to eat right and watch your portions for the rest of your life, not the amount of time it takes to lose the weight.
Weight loss is mainly diet, you can't out exercise a poor diet.
For a beginner how many days should I walk ? You can walk 3-7 days, if done moderately
If beginning weights do I do it 3 x week or ? 1-3x a week, full body is ideal.
should I do 50 squats a day, or is that to many ? Strength training should aim to fatigue the muscle in 8-15 reps
what does a Rep and set mean ? if you do 1 squat, that is 1 rep. If you do 10 squats in a row, that is a set. Most beginners aim for 1-3 sets.
Can a person eat 900 calories for a month to get a jump start on weight loss then go to 1,200 calories to maintain ? Eating too few calories is detrimental to your health. Eat at least 1200 calories and in your spark range.
“Sometimes the moments that challenge us the most, define us.” - Deena Kastor
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.