Ready, Set, What do I do??

D

Donna

0
Hi folks,
I've been reading the forum gleaning as much information as possible. A quicky history. I'm 43, female, and recovering from one helluva year - a whole other story. I would like to lose about 50-60 lbs that had been gained in a 3 year time span. Doctor says I'm good to go, so I'm ready to kick my ass.

I bought a Precor elliptical which I dearly love. I also have a Club Weider 565 with all the bells, dumb bells, 4 and 8 kg balls, exercise ball, and lots of assorted videos - mostly the original Firms. The only thing I don't have is a PLAN. I use my elliptical regularly, but am clueless about where/how to start a SERIOUS plan for weight training, weight loss, fat loss, muscle gain, etc.

Can someone help with a plan? I've got all the tools, but not the smarts about this.....yet.

Thanks!
Donna
 
good luck

Hi Donna
You have got a big job on your hands and there is no simple answer.
Obiously there are many things you can do. Exercising, diets etc.
My bit of advice will be. You have gained 60 pounds in 3 years don't try to lose it in 3 weeks. Have a target say 18 months.
The slower you lose it the longer it will stay off because to have achieved your target you will have made long term changes to the way you eat and the lifestyle you lead.
Stick with a nutritionally balanced diet. Avoid stupid diets that you can't maintain. Don't take supplements, get everything naturally.
Good Luck

alanm
 
Diet and exercise...

What is your plan for exercise? Will you be working out at home (do you have equipment or not?) or will you be going to a gym?

How many days per week are you commited to working out?

How many hours per workout day are you willing to do?

What does your current diet look like?

I have always found it easier to make small changes over a course of time rather than big changes all at once. For instance, the first thing I did was cut out soda and fast food and start drinking water and eating homemade food, then I started working out regularly, then I modified my diet. Now I make minor tweaks where necessarry both to my workout and diet, but the foundation is in place and has become an integrated part of my life.

Good luck.
 
Hi,
I've got pretty much all the equipment at home. Like I said in my first email, I've got an elliptical, a Club Weider 565 with all the bells and whistles (300 lbs weights), dumb bells from 2 - 25 lbs, a couple of weight balls, and assorted videos.

I'm quite committed to this whole process. I'm recovering (hopefully completely) from two different cancer diagnoses - kidney and thyroid. We found out about both quite by accident. I'm one of those that can actually say that my weight was due to my thyroid - it was quite underactive and cancerous as well. The meds have been established now - all we have to do is decrease the dosage as I lose the weight.

The problem is that I'm not sure how to go about beginning/incorporating weights - and I want heavy weights - into my regimen. With no thyroid, there are additional worries about osteoporosis if the meds aren't right. SO...weight work will help alleviate the problem.

My diet is fairly okay - though it's sporadic. Today, I had oatmeal and added pecans and raisins for breakfast. At lunch, I had a big bran muffin. Dinner was Greek - cheese, lemon chicken soup, salad, spinach, veggie medley, about 1/2 cup rice, and a small lamb chop. I did splurge and have baklava, but a dessert is unusual.

One problem with my diet is evenning out the food amounts. I'd like to even out my intake throughout the day. I also drink diet drinks. My goal is to cut out sugar and diet drinks.

I don't know how to start. Exercises, reps, weight, etc. Any advice would be appreciated.

Donna
 
Did you think to maybe hire a personal trainer for a few sessions, and then just check in with him or her, it maybe wouldn’t be that expensive…..

I also have the same thyroid situation as you do, and once the medication was set, the weigh loss was much easier. In my late 20’s, however, I had some knee trouble and I can’t jump or do aerobics, plus my time is limited, so I have my schedule set to suit me…and to suit my likes and dislikes with what I eat …..or maybe a physical therapist would help you; I adored mine (when I had the knee trouble)…

I like exercise videos, so I do one every single morning, for 30 – 45 minutes, which I got from collage video (they will help you on the phone for free, too), alternating upper body and lower body on alternate days, and throwing in some body sculpting for fun and variety, then on Sunday I do two – full body weights and something like pilates. I like my precor recumbent bike, so I do that every night while I watch TV……….and I increase about 5 minutes and intensity every 2 weeks, but I started at thirty seconds because of my knee trouble; my husband started at 15 minutes which had taken me years to work up to!

I keep a log which you may want to do…got it at Border’s and there are tons of exercise and nutrition books there, too. Maybe you want to look at some of them, if you aren’t going to retain someone to help you…..besides the folks on this board!

Personally, I eat a diet yogurt for breakfast with a coffee and skim milk…….huge green salad for lunch….fruit or two for snacks…and a small but normal dinner, whatever I make for the family (I have teenagers)….but I do have some chocolate or treats on weekends or at parties and have been maintaining just fine.

But I don’t know if this works for you; I do great!
 
Weight Training

Donna,

It sounds like you have overcome some hefty challenges. The least I can do is give you some guidance on how to incorporate weights into your exercise program. For at least the first 4-6 weeks, I suggest performing a full-body exercise circuit (no rest between exercises) program focusing on using a weight resistance that will allow you to complete 15-20 repetitions with perfect form for one set of each exercise. Ideally, you would want to do the workout 3 times a week on non-consecutive days. The higher repetition range allows you to perfect your exercise technique as well as strengthen the bones, muscles, ligaments and tendons so they will be prepared to lift heavier weight in the next program. Connective tissue takes approximately 7 times longer to get stronger and heal from exercise than muscles. So it is important to start your fitness journey with a program that will allow connective tissue to adapt and be ready for increased demands. Remember, you are only as strong as your weakest links. Connective tissue is a weak link. A sample program you could follow might be:

Squats
Exercise Ball Leg Curl
Lying Side Leg Raise
1 Arm Back Row
Push-ups
Shoulder Press
Standing Biceps Curls
Lying Triceps Extensions
1 Leg Calf Raise
Exercise Ball Back extension
Exercise Ball Crunches

Ideally, you would start your workout with a 5-10 minute warm-up on your elliptical at a low intensity. Then you would perform the weight workout and finish with 20-minutes of aerobic exercise in your target heart rate zone. If you have any questions, please contact me. Also, you can read some great articles about exercise by visiting and clicking on "ARTICLES".

Heath
 
You must log in or register to reply here.
Back
Top