If you are moving, you are burning calories. You need to find what works for you and where you are at the moment (both physically and emotionally). Any form of cardio will do the job. The key is to do as much as you can, and eat a balanced diet. When I weighed 110 kg, I started slowly and only walked around the block, climbed stairs instead of taking the lift. Then I joined Zumba and I haven't looked back! I do about three hours of Zumba a week at a medium to high intensity. Kickboxing is also great! Just be sure to ask for a Beginners/Introductory class - I thought I was going to die after my first session! Next up for me though, is jogging. :)
current weight: 194.0
Fitness Minutes: (1,350)
7/14/14 2:41 A
I am also new and just learn of this website . I am 5.05 feet tall and weight 170 lb . I just join this website not long ago and still in the learning state of how everything works here . My goal is to loose all the extra pound and to keep it off . I hope I will have the support needed here .
My current plan is not to in take more the calorie needed as SP set up for me. It is very hard when I still cook for other member of my family . The temptation of eating more still inside me. I know it is hard, but with the support here, I hope that I can over come my bad eating habit . I make myself a promise to do exercise 3 time a week at beginning and will increase more as my health improve .
If any of you have good tip to share, please do so because I need all the help I can get . Although my plan is to loose 60 -65 lbs, but if I can loose 10 -20 lbs by the end of this year, I would be very happy.
Edited by: VNFILM at: 7/14/2014 (02:41)
Fitness Minutes: (46,378)
645 7/13/14 5:13 P
When I first decided to lose weight (in January 2011), I weighed in at 170 lbs. I am 5'0". For the first few months, the only exercise I did was walking and using the push mower to cut the grass. I wasn't doing any kind of strength training. The very first thing I did was I gave up drinking Mtn. Dew. That was in January 2011. I will drink coke or sprite now, but it is on a special occasion. I made other changes in my diet as well and I am still trying to make changes (or additions) to the way I eat. It wasn't until August 2011 that I actually started going to the gym and made a point of doing cardio (elliptical, stationary bike, rowing machine, treadmill) and strength training. By the end of 2011, I had lost close to 20 lbs. In 2012, I only lost a little over 6 lbs. I pretty much plateaued in 2013 and finally started losing more weight (inches) this year (because of a temp job that I took on earlier this year). The weight loss has slowed back down again now that the temp job has ended, but I am still working out and battling the boredom eating, but I am trying, but I digress...
Why am I sharing this with you? I am sharing this because at a heavier weight, the pounds will come off quicker. It won't take too many changes for you to start losing the weight, but it will eventually slow down. The fact that you want to start working out is fantastic and, in the long run, will have many health benefits. Any kind of exercise that you will do consistently will help you lose weight.
I'd also like to add that it may take around 6 to 8 weeks or so for you (and others) to notice any changes in your physical appearance. I read that somewhere but I can't remember where I saw it.
Edited by: FIELDWORKING at: 7/13/2014 (17:15)
Pounds lost: 27.9
Fitness Minutes: (0)
7/13/14 3:50 P
I will change my activity level as I have been doing exercises I'm a lot fitter than I used to be I can easily do cardio ect so I can do 5 workouts a week easy it's just the calories I'm stuck with on how many I should be eating to I with the exercises that many times a week x
current weight: 451.0
Fitness Minutes: (208,750)
7/13/14 3:16 P
I know you want to lose the weight fast, but there really are no fast ways to lose the weight. If you've been sedentary for a long time, you don't want to start your fitness routine by exercising 4-5 times a week. Don't try to do too much too soon or you will end up frustrated, fatigued and burned out.
Here's something I learned from my own years of yo yo dieting. The faster a person takes off the weight, the faster it packs back on.
What's the rush ? The honest truth is, you didn't gain the weight overnight, it's not coming off overnight. take the weight off slowly and it will stay off. If you try to take the weight off fast, you'll just end up regaining the weight later. That has happened to every single member at one time or another.
In order to lose weight, you need to make this a lifestyle change and that's not going to happen ASAP. As others noted, weight loss is all about what you eat. Good nutrition and portion control are what take the weight off and keep it off. Exercise is what keeps our bodies fit. In short, you can't outrun a bad diet with exercise. If you want to lose weight, you need to learn to eat right and watch your portions.
Were you sedentary before you decided you need to lose weight ? If so, then working out 4-5 times a week is going to be too much. Instead, consider starting with 2-3 times per week. give your body time to adapt to the routine so that you don't end up quitting after 3-4 weeks.
Slowly ease into a routine so that your body had time to adapt. Be patient with yourself and your body. Change doesn't happen asap. Change is a slow process.
Fitness Minutes: (0)
7/13/14 3:15 P
I would highly recommend that for now, you set your tracker to "communicate" with your fitness, so that it will give you a higher range on days you work out hard. This works well for me.
Unlike the previous poster, I am 5'2"/also started my journey around 200 lbs... but I eat more in the 1700-2000 calorie range and still lose, provided I am being active (walking 10K-15K steps/day plus usually another hour of exercise). So it can depend a lot on your individual activity level and body! There is no magic formula for everyone.
I am surprised, to be honest, that Spark is giving you a 1200 minimum if you are 200ish pounds now. That seems very low and like you will be very hungry, especially if you move! You must have told them you are totally sedentary at work and don't exercise at all? In that case I would say you should definitely eat higher in the range on days you do work out hard, or find the setting at the bottom of your nutrition tracker to change your range to balance with your workouts.
In addition to cardio, you should start up a strength training program. Zumba is great, but you need weights or bodyweight/military-style exercises like push-ups, etc., as well. Even only five minutes a day or a few reps during commercials is a great start.
If so, what is your calorie range? If not... do it! :)
“We cannot change the cards we are dealt, just how we play the hand.” ~ Randy Pausch
"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results." ~ Art Turock
"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good." ~ 7 Years in Tibet
Fitness Minutes: (0)
7/13/14 7:18 A
While it is true that higher levels of exercise can require a higher level of intake to support it, it is unlikely (although not impossible) to hit this level with just 3-4 cardio sessions per week. But if you enter your exercise levels into Spark, it will come up with an intake recommendation appropriate for YOUR needs.
The body has reserves of about 2000 calories in usable energy, and can comfortably handle a workout of a few hundred calories without needing to alter your eating patterns that day. If you start burning 800-1000 calories plus in a workout, then the need for refueling becomes more compelling.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
current weight: 178.0
Fitness Minutes: (0)
7/13/14 3:52 A
Thank you I read that if I exercise say three to four times a week doing cardio I will have to up my calorie intake to 1,700 !! Which seems a lot to me this is where I'm getting confused as to how many to eat on the days you exercise ect :(
current weight: 451.0
Fitness Minutes: (33,645)
3,694 7/12/14 10:31 P
I am just a hair under 5 ft. 2 inches tall and started my weight loss journey at 203 pounds. I need to eat less than 1500 calories per day to lose any weight, regardless of how much exercise I do.
If you do a little research, you will learn that exercise is not the key driver of weight loss: nutrition is. Weight loss is about 80% nutrition and 20% exercise.
To jumpstart my journey, I went low carb. But now I do moderate carb and aim for 1100 - 1400 calories per day (thought lately I have been undisciplined and been eating too much). I exercise 30-45 minutes, 5-6 times per week.
Good luck to you!
"Aim for progression, not perfection." -- SP Coach Nancy
"There is hope for me. There is hope for all of us." -- llou
current weight: 159.2
Fitness Minutes: (81,644)
3,376 7/12/14 7:42 P
Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.
Pounds lost: 22.0
Fitness Minutes: (15,786)
1,609 7/12/14 7:12 P
Have you input your personal details including your activity here on the site? SP will tell you how many calories to eat each day etc. Also there are menu plans you can use if you are not sure what to eat to meet your nutritional needs and weight loss goals. The link I gave you is to the Getting Started Guide. Work through the steps there and you will find answers to your questions!
You can't wait for inspiration. You have to go after it with a club. -- J. London
Started DASH Diet Weight Loss Solution (book by Marla Heller, M.S., R.D.) on 3/8/2013. Lost 40 lbs total and reached goal weight on 10/23/2013. Practicing maintenance (through setbacks) with commitment and enthusiasm!
Fitness Minutes: (0)
7/12/14 6:46 P
Hi I need help ASAP, I am 27 and 5 ft 2 and 205 pounds need to lose weight ASAP, but I keep getting nowhere and it's driving me insane, my question is if I do Zumba twice a week how many calories should I be eating ? Or what should I do please help.
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