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Exercise, where to start???



 
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SPOKANEMOM
SPOKANEMOM's Photo SparkPoints: (47)
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10/8/13 12:52 A

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Great advice for a beginner. Between my weight and my arthritis, walking is about all I can do. I will also work on reducing my calories. Is packaged oatmeal okay to eat? It is easy and holds me until lunch time, however I eat two packages...with a little milk



GRAVELRIDGEBOY
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8/25/13 2:52 A

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There is a lot of great advice here, but to add a few more things to their lists:

Stretching - You might think that you really do not need it just starting out but it helps with the quality of life and you will get use to doing it. I use to do stretches every day when I woke up just to do them and start the day, it just makes things easier.

Forget the scale - A scale only shows pounds and does not show your work. Many people get frustrated when they work out because their weight will fluctuate, it is natural. Building muscle will help you burn more fat even when you are not working out, but it is heavier (per sq in) than fat so you might be losing fat but gaining muscle and the scale does not show a change. Best thing to just your progress is just how you feel and how your clothes fit.

Good Luck



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DAVIDR1450
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8/23/13 1:00 P

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Very sound advice. Workout - Walking is probably the best place to start. Diet is the key. As you begin your journey into the habit of tracking your food, start out by writing everything (everything) you eat now down. Slowly cut back on the crap & the sugar. Go from 2 doughnuts to 1, 2 burgers to 1, etc. Don't deprive yourself, and don't think you have to jump right into the cabbage diet or anything. This is a journey not a destination.. literally. This is a "long run" kind of thing.
You should lose weight with doing just the above. As you start losing, you will naturally get more excited, do more lose more...

Things to remember...
1. Diet is the food you consume. Never tell anyone you are going on a diet; you are already on a diet and always have been.
2. Everyone is different, and that goes for body chemistry. Don't be afraid to experiment with different ideas and approaches. I do better on the Paleo kind of diet. Others require more carbs for their bodies to function properly. Listen to your body.
3. Don't let anyone talk you into doing something you do not want to do. That goes doubly for exercise. Be careful and don't injure yourself. That's one of the quickest ways to drop the whole idea and go back to "the way you were"
4. Take everything in manageable goals. If you want to go from 350lbs to 180lbs, I would highly advise many (many) intermediate goals between there.
5. Your brain is your best friend, and your worst enemy. Take care of your mind and soul. Anywhere you can get those 2 to go, the body will follow happily.
6. Research. Do it. Listen to advice and anecdotes of anyone you want, but base your decisions on what you believe, not what someone else believes.

Oh yeah, one of the most important things to remember... ready? "Falling off the wagon" will happen. It happens to everyone. It's how you handle it that will define where you go.
Admit that you have strayed from your path
Try and figure out why it happened
Remember how it makes you feel
Decide if you can prevent it from happening again.
Return to your course
Don't beat yourself up about it.

I would highly recommend keeping a journal. I have one that no one else will ever read. In fact, I'll probably never read it again. But it enables me to say what I want, figure things out, and hold myself accountable for my actions. It has been one of the most beneficial tools I have used.

You ARE the man!!
You can do it... if you want
You are better today than yesterday
Stay healthy
Good luck

Did I miss anything?

David



BREWMASTERBILL
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8/20/13 7:38 A

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I second the walking suggestion. If you find it boring, figure out ways to make it fun. I got a dog and walked her many years ago. She was my walking partner and always eager.

Also, losing weight is 90% diet. So make sure you're tracking every bite, above all else. Spend your time developing a ridiculously good tracking habit and good things will happen. Incorporate the walking as you can.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


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"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


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BIISHO
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8/20/13 5:11 A

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I started walking, I think that's the easiest way to start! even better if you have a treadmill :)

Even if you don't burn thaaaaat many calories while walking, It really makes a difference emoticon

- Danny :)
Mexico City (CDT)


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WEASEL45
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8/19/13 2:05 P

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Hi Guys,

Newbie here with a depressing amount of weight to lose. I have a HUGE amount of weight to lose and have not exercised in years. Would love to hear from people who started exercising from scratch as to how you did it.

Thanks,
David



 
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