How much do I start with?

K

kman

0
Hi all, I'm 39 and needing to get rid of 20kg to get back on track.

Q is I've started walking and doing cardio machines, should I concentrate on doing core exercised before I get into the weights properly to avoid injury? Or should I just get into it while stretching at the same time?? Thanks Kieran
 
I've found myself recommending pilates a lot lately to beginners, because I believe that yes, you should focus on quality core work before progressing onto more intense exercises. It's very important to get good core function before doing exercises that will really help you lose weight, such as squats and deadlifts (commonly used for building strength and muscle, but these exercises also burn a lot of calories during the movement and for days afterwards, so they're very effective for weight loss provided you have the appropriate nutrition, which will ultimately define whether training results in growth or weight loss).

So, I'd say do pilates or a good core and anatomical adaptation program (this means light weights used to perfect technique) and make some small adjustments to your nutrition (eg if you have 3 glasses of wine a night, cut back to 2), and you should begin to see results.
 
Thanks goldfish.

I've started on the big bouncy ball, and I am doing unweighted squats with the ball against the wall. An hours cardio a day plus I've got some pilates stuff printed out.

As for the alcohol! Cut right back to one night a week (play night) and have tightened up on the food.

Are there any good sites that deal with specific eating plans on the net? Or is it best to go to a nutritionist or dietician? I live near campbelltown in Sydney if anyone knows anyone good. Cheers!
 
If you need to get rid of as much as 20 kgs you'll have to follow a healthy diet in addition to exercising. If you haven't exercised in a while then your muscles need a slow start to get on track without problems. Try basic cardio exercises for a few days and then move on to other things.

I don't believe in specific eating plans, they're always hard to follow because they restrict your options, what you need is to follow your calories intake
here is a good link to find out how much you need per day
walking.aboutDOTcom/cs/calories/l/blcalcalc.htmCalories Per Day Calculator - Basal Metabolic Rate
replace "DOT" with "."

You can eat a little less than your need so your body would burn the missing calorie amount out of your body fat.

A good website that tells how many calories are there in foods is
fitdayDOTcom
replace "DOT" with "."

It might take time to start off but you'll eventually get used to it and then you'll no more need to look at the calories counter anymore.
 
Cold stretching is risky - stretching after the workout is better. You're going to have major DOMS if you do it properly, whether you stretch or not, so be prepared, get it in there and start working out. And watch your diet. Sign up and pay for an event that is 6 months out - a 5k run for example - to keep you on track.
 
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