I need some advice: how to incorporate exercise!

S

sugarface

New member
I've been on a doctor-supervised diet since April, and lost over 40 lbs. and I'm only about 20-25 lbs. from my goal weight now. I've gone down a few sizes and many people have commented on how great I look, but since I'm so close to my goal weight the process is MUCH SLOWER and MUCH HARDER which is discouraging to me! I've essentially hit a plateau. My weight loss was largely due to the diet and NOT working out. I'm a college student so I don't have a ton of time and I had to choose between studying or exercising. Now that I'm approaching winter break, I'm planning to get more fit during this time.

So... I need some tips!!!! I carry a lot of my weight on my thighs/lower belly AND my upper arms so if anyone can offer some advice on how to get in a good work out everyday that doesn't take more than 20 minutes, you would be my hero. Or just offer any exercises that are sure to tone me up in my trouble zones quickly. I like to exercise but in tiny bursts, not in long strides. THANKS!!!
 
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how to get in a good work out everyday that doesn't take more than 20 minutes, you would be my hero. Or just offer any exercises that are sure to tone me up in my trouble zones quickly. I like to exercise but in tiny bursts, not in long strides. THANKS!!!
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I'm afraid what you're looking for doesn't exist.

Yes, in the long run getting any exercise, even 5 mins here and 10 mins there is helpful, but if you're looking to use exercise as part of an overall weight loss or maintenance plan, then you need to look at about 30-60 mins a day of exercise.

Walking, biking, running, lifting weights, body weight exercises - some combination of all of that is beneficial.

I know that it sometimes seems impossible to fit in 30 mins of exercise, but you'll be surprised as how soon it becomes a part of your regular routine.
 
The 5BX plan takes only 11 minutes a day. This is a plan that was used by the Royal Canadian Air Force in the sixties for pilots without access to gym facilities, Check it out.
 
Hi, Kara. I notice you deleted my "spam" link to the 5bx site. If you take a look you will see that it isn't a commercial site. Nothing is being sold there. Sugarface, just google 5bx and you'll see what I was recommending.
 
Harold, I looked at the link and went ahead and restored that post.

I guess this is the post that triggered your thread on rules. :)

I'll be honest - we get (and I'm not exaggerating here) over 100 spam posts a day. Some days all I do is delete one spam thread after another. If I took the time to look in depth at all of them, I'd have to quit my job and do nothing but patrol the site. Sometimes I do just make a quick judgment.

In this context, when someone who has only a handful of posts to the site posts a one line post with a link, sometimes I do make a snap judgment, especially if I'm doing a quick "spam scan" through the site on a break at work or whatever.

I'll admit I'm not perfect. :) None of us Mods are. And keep in mind that none of us gets paid for this. We're all volunteers who do this as part of our participation on the board and we have to fit it in during our days as well.

If you feel a link has been removed in error, a polite PM (and seriously, you'd be surprised at some of the asshatty PMs I've gotten) to a Mod asking for clarification is fine. We won't get pissy as long as you don't get pissy with us first. :)

FWIW, I'm going to copy this response to your "rules" thread as well ... because I think it's pertinent.
 
Sugarface, I know what you mean. When I lost weight before (gained it all back and then some, now in a fix and needing to lose wt, again), it seemed really hard to lose the more i lost. I need to find a solution to that myself.

That said, as far as finding time to exericise, I should think find any way to burn cals during your day-- walk up and down stairs as much as possible, skip the elevator; park your car farther away from the door to the store or campus building; i just today set up an execise bicycle in my living room, complete with beverage holder-- plan to cycle while watching tv/dvd, can even sip coffee and cycle while watching morning news-- you could cycle while studying lecture notes or reading a textbook or listening to an audio recording of a prof's lecture, etc. or while texting on your cell phone, etc. Think about it. Cut back on food intake as you lose, remember your BMR goes down as you lose weight, and you burn fewer cals per minute walking when you weight less compared to being fat (like i am now, sigh). Takes a long time-- go rent the DVD 'Supersize me' and see how it took quite a bit of time for the guy to lose those last pounds.
 
Here are some tips for you Sugarface:

1. Re-commit yourself to your goals on a regular basis. Even if you don't see a loss one week, keep working toward your goals. You've come this far, so even if you don't see results regularly, that's no reason to give up.

2. Make time. It might not be easy, but I've used the "I don't have the time" excuse for so long, that I know how it goes. I have a full time job and a busy life with a toddler. The only time I can get my exercise in is at 5am. For a long time I was not willing to wake up that early to work out, but I've been getting up extra early for a few weeks now and eventually it will become habitual. Fitness should be a high priority on your list and something that is considered the norm for your everyday life. You wouldn't say "I don't have time to complete this assignment" or "I don't have time to go to class" ... you have to make the time, and the same is true for fitness.

3. Understand that it is a marathon--not a sprint. You've been losing the weight at a very reasonable pace, but adding in exercise is probably not going to give you instant (or even better) results. It will probably let you lose at a rate similar to what you've been experiencing, but incorporating regular exercise into your routine (assuming you aren't exercising regularly at all now) should push you past your plateau for the time being. The plateau's greatest enemy is change, so if you hit one, try something new or different workout-wise and you should see an improvement.

Best of luck to you, and good job on your success so far making strides to a healthier you. :)
 
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