Starting over

[GonnaGetAbs]

I need to figure out a workout plan. Right now I just go to the gym and do random things until I feel like I've gotten a good workout, run out of time, or just decide I don't want to do anymore. So I came on here, and read all the stickied threads in the exercise forum, hoping to find some information that would enable me to make a plan. I'm just going to start over, and since I'm still really out of shape, I think thats ok to do.

I need a little help. I want to do cardio probably 6 days a week because I want to lose fat, but I'm not sure how much to do. Currently I can only run 2 minutes at a time, and I usually don't do more than 2 or 4 minutes total, just walking the rest to get to 20 minutes. Then I usually spend 10 minutes on the bike or arc trainer. I somehow get the feeling that this isn't enough, but I don't think I can do much more. For strength, I do gymnastics twice a week, and yoga once a week, and I know for sure that I'm building strength from those activities. But I want to add in a couple days of weights. I really like body weight exercises because I know what to do, and I can do them at home. But I really really lack the motivation to do them. Since I'm not doing those, I'd like to try some weight lifting at the gym, but I'm too nervous to start. There were good suggestions in the exercise forum, but I don't know if I could make myself go in and do them. I'm afraid of looking like I don't know what I'm doing, or getting in someones way, or wasting my time because I'm not doing something correctly. I'm more apt to use the machines, which are in a different area of the gym than the free weights, but I think I've read that they're not as effective. So, I'm not sure what to do. Any suggestions are greatly appreciated.

 

[austin_88]

Firstly, I think people put too much emphasis on cardio to lose weight. I think cardio really is only great for keeping you fit and healthy.
The number of calories burnt in a workout session are quite small compared to what you can eat with those calories.
EG. To work off one chicken breast you need to walk for about 45 minutes.

Sure, doing cardio is great for you, but you should do it for your health and for fun rather than to lose weight.

For strength, I do gymnastics twice a week, and yoga once a week, and I know for sure that I'm building strength from those activities. But I want to add in a couple days of weights. I really like body weight exercises because I know what to do, and I can do them at home. But I really really lack the motivation to do them. Since I'm not doing those, I'd like to try some weight lifting at the gym, but I'm too nervous to start. There were good suggestions in the exercise forum, but I don't know if I could make myself go in and do them. I'm afraid of looking like I don't know what I'm doing, or getting in someones way, or wasting my time because I'm not doing something correctly. I'm more apt to use the machines, which are in a different area of the gym than the free weights, but I think I've read that they're not as effective. So, I'm not sure what to do. Any suggestions are greatly appreciated.

You have to find motivation to do weights, there something that should be essential is ANY fat loss plan. It is more important to you as you are at a lower weight and at greater risk of losing muscle. This is why you basically need to do some sort of resistance training (and yoga doesn't really count)

I'll tell you what I do (I am 5'6" and 127lbs, so about the same size as you):
I might split this up into body groups so I don't do the same muscle every day.

3 sets of 12 Lunges with 2 10lbs dumbells
3 sets of 12 Legs Ups on the Captains Chair
4 sets of 25 Crunches
3 sets of 6 assisted Pull Ups
3 sets of 10 Dips
5 sets of 10 Chest Press with Dumbells(warm up set, 3 sets of a heavy weight, 1 warm down set to failure)
3 sets of 10 Lat Pull Downs (at a heavy weight, something that gets me puffing)
3 sets of 10 Shoulder Press (on a machine)

There are heaps of other exercises you can do. If you read the stickied threads on the forum then you'll find heaps of exercises you can do.

If I were you I would lay off the cardio (stick to 30 minutes a day for health & fitness), introduce a weights sessions 3 times per week, and keep up with your yoga and gymnastics.

And also it doesn't matter if you aren't great at running, your better off without it. Your joints will thank you later.

 

[HealthyLiving8]

What you need to do is buy more cold cuts (turkey,ham), eat wheat bread because white bread makes you gain weight. Drink plenty of water. Have fruit and vegetables in your house. Try to stay away from snacks. If you do buy snacks then the best kind is like nutri grain bars, chewy bars, and kellogg bars. Now the physical part is being at home and doing around 300 situps a day. You can break it down to 150 in the morning and 150 at night. If you like to dance then make it more fun and choose 3 or 4 songs and just dance to them. Little do you know, that helps your heart rate andit burns calories. Its best if you run also. You may run for 15 minutes and then walk for 2 then run for another and walk for 2. Do this daily or every other day and you should be where you like.

 

[GonnaGetAbs]

Austin, thank you so so much. that was really helpful. Unfortunately, my gym isn't open this weekend, but I'm going to try it starting Monday. I'm really excited. Thanks again.

 

[austin_88]

eat wheat bread because white bread makes you gain weight.

Not true. Excess calories cause you to gain weight, not by 'eating white bread'

Try to stay away from snacks. If you do buy snacks then the best kind is like nutri grain bars, chewy bars, and kellogg bars.

Snacks are bad for you too? The best kind ARE NOT nutri grain bars and chewy bars, they are FULL of sugar. Good ideas for snacks are tins of tuna, fruit and vegetables, low fat dairy - whole unprocessed foods

Don't listen to the poster, seriously.