I need to lose 132lbs - do I start weight training now, or wait until some fat and weight has come off with cardio first?
Which order do I start weights?
- Thread starter EsmeCullen
- Start date
*****, 132lbs is a lot of weight to lose mate - definately possible though.
What are your stats now?
Definately weight train - this will help (the more muscle one has the more calories one can burn)
I'd reccommend lifting 3x week for about 45 minutes, and do at least 3 days of cardio. Main thing is your diet - Cut out the junk, eat clean (little and often)
Look up some general training tips in the weight training sticky section..
What are your stats now?
Definately weight train - this will help (the more muscle one has the more calories one can burn)
I'd reccommend lifting 3x week for about 45 minutes, and do at least 3 days of cardio. Main thing is your diet - Cut out the junk, eat clean (little and often)
Look up some general training tips in the weight training sticky section..
Height: 5'3
Weight: 264lbs
Female; 31 Years Old.
This is the heaviest I have been. I weighed 253lb in June and my lightest ever weight was 114lbs
Weight: 264lbs
Female; 31 Years Old.
This is the heaviest I have been. I weighed 253lb in June and my lightest ever weight was 114lbs
So basically your goal is to lose half your bodyweight...
Definately can be done but it's going to take some hard effort and HUGE changes!
What sort of things have you been eating on an average day (be honest)
Have you joined a gym already? And as i said, weight training 3xweekly, along with cardio will help a lot, providing you stick with a low calorie diet...
Definately can be done but it's going to take some hard effort and HUGE changes!
What sort of things have you been eating on an average day (be honest)
Have you joined a gym already? And as i said, weight training 3xweekly, along with cardio will help a lot, providing you stick with a low calorie diet...
Ive cleaned up my diet in the last 1.5 weeks and so far have lost nearly 9lbs.
Breakfast is Oatmeal with Skinny Milk
Mid Morning Snack is a piece of fruit
Lunch is a green salad or wholewheat salad sandwich
Afternoon Snack is fruit
Dinner is tofu and stir fried vegies; stir fried veggie wholeweat wrap or poached eggs on wholewheat toast.
Breakfast is Oatmeal with Skinny Milk
Mid Morning Snack is a piece of fruit
Lunch is a green salad or wholewheat salad sandwich
Afternoon Snack is fruit
Dinner is tofu and stir fried vegies; stir fried veggie wholeweat wrap or poached eggs on wholewheat toast.
It sounds like you are on your way. This will take effort but you can do it. Remember, you need to eat to replenish and keep you metabolism up. Just keep your meals clean and burn more than you eat. When you start weights, don't get all "Biggest Loser" and over do it. Especially if you haven't used weights previously. Start light and add weight when you get stronger.
I average around 1000 to 1200 calories a day after exercise. Sometimes its under 1000
As long as its not too low for my body to think its starving!
Next weigh in is Friday.
You really do seem on the right path. You have changed your diet, started excercising, and you are NOT weighing in daily. everything you are currently doing is moving towards a really healthy lifestyle.
you have seen a huge gain(or loss) already in your 9 lbs. DO NOT GET DISCOURAGED when your losses are in the 2-3 lb per week range. of if you lose no weight in a week. 2-3 lbs weekly is a normal fat loss. more than that for starters is completely normal, but it will taper down.
as you start shedding the pounds, try adding more excercising to your regime. you will have alot more energy to do so.
consider joining a class at a gym, this makes sure that there will be people who share your goal and who will be there for support and motivation.
If you havent already- consider getting a Personal trainer for a couple of sessions, this will help you get a solid workout plan tailored to your specific goals and abilities.
MOST IMPORTANTLY_ have fun with this. it doesnt have to be boring. youre making a great change for you future- this may be the time of your life- dont miss it.
good luck and hope this helps
(ps. say hi to carlisle for me)
you have seen a huge gain(or loss) already in your 9 lbs. DO NOT GET DISCOURAGED when your losses are in the 2-3 lb per week range. of if you lose no weight in a week. 2-3 lbs weekly is a normal fat loss. more than that for starters is completely normal, but it will taper down.
as you start shedding the pounds, try adding more excercising to your regime. you will have alot more energy to do so.
consider joining a class at a gym, this makes sure that there will be people who share your goal and who will be there for support and motivation.
If you havent already- consider getting a Personal trainer for a couple of sessions, this will help you get a solid workout plan tailored to your specific goals and abilities.
MOST IMPORTANTLY_ have fun with this. it doesnt have to be boring. youre making a great change for you future- this may be the time of your life- dont miss it.
good luck and hope this helps
(ps. say hi to carlisle for me)
Hi, I'm 60 and in the same boat. Some things that are working for me: South Beach diet is very heart healthy, it works, offers lots of variety, wonderful support community web site; I mix cardio and weights and found that the cardio is having a positive effect on the weight training (not surprising); I'm not ready for jogging, but interval training seems to be working very good for me. Good luck.
Nutritional and Low Fat Diet Guidelines
==============
1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
==============
1. Commit to consuming 4 - 6 small meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
4. Eat your foods slower.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
6. Avoid foods that are high in fat and calories.
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
Great suggestions everyone. Esme, as you can see, you've got all the resources to help you on your way right here--collective feedback is always motivating.
First, I can appreciate this all this sounds overwhelming. I'm unsure of how active you were before, but I'll go ahead and assume that making the jump into training is quite a shift from your regular routine. That said, it can seem like a whole lot of effort to get the ball rolling. The biggest thing to remember is to be consistent. Making it to the gym six days one week is fantastic, but if you neglect to exercise the following weeks after, you are not going to see results that stick. Ultimately, based on simple logic, you need to be moving more and eating less. The eating component can be achieved by choosing the "right" foods--the ones we all know that we're supposed to be eating, but somehow never do, i.e. whole grains, lean protein, vegetables, fruit, and lots of water. I wouldn't worry too much about minute calorie counting for now; you should start seeing results based solely on the switch from eating fat-saturated fried foods to ones that will maintain a more steady glycemic level. You seem to be eating smaller, more nutritious meals more often; this is also key to success. In short, you're on the right track, so keep it up. The nitty-gritty of eating does come into play, but for now, focus on doing what you're currently doing. Since you're just beginning your journey, the change you've initiated should already be getting the ball rolling. Point: don't sweat the small stuff for now, maintain this healthy well-proportioned eating.
In terms of exercise, again, be consistent. If you've never really worked out before, the routine can seem overwhelming. Set whatever schedule you can, and stick to it. Ideally, you'll want to combine some weight lifting with some high(er) intensity cardio, but for now, even moderate resistance training and some light jogging will have an impact on your weight loss. If, right now, more intense running seems unrealistic, you could even schedule a brisk walk for most days of the week. It seems small, but the jump from being sedentary to active will have an effect on kickstarting the fat burn. With this in mind, set yourself with weekly and monthly goals, and try to beat or increase those numbers each time. For example, if you're currently doing 15 minutes on the elliptical twice a week, try adding an extra 15 minute cycle the following week. If you're walking moderately, try adding in a 1-1.5 minute sprint. I would advise crafting a workout schedule that seems attainable to you in your current leg of the journey; this will get you moving, which is the most important part. Once you discover that you can and will meet these goals, aim to set the bar a little higher each time. You want to feel that your body is being challenged, but you also want to ensure that your goals are achievable for yourself and where you are at this point. This is a practical way of increasing the intensity of your workouts while still appreciating the challenges of leaping into fitness head-first.
Remember, consistency (making sure you keep eating healthy, well-proportioned meals more often and remaining active) and intensity (ensuring that your body is being challenged) are key to seeing results. Whatever you choose to do in terms of exercise, be certain to keep it up, whether it's light cardio twice a week, hard jogging 4 times a week, etc.
Hope this helps.
Best of luck,
Lee
First, I can appreciate this all this sounds overwhelming. I'm unsure of how active you were before, but I'll go ahead and assume that making the jump into training is quite a shift from your regular routine. That said, it can seem like a whole lot of effort to get the ball rolling. The biggest thing to remember is to be consistent. Making it to the gym six days one week is fantastic, but if you neglect to exercise the following weeks after, you are not going to see results that stick. Ultimately, based on simple logic, you need to be moving more and eating less. The eating component can be achieved by choosing the "right" foods--the ones we all know that we're supposed to be eating, but somehow never do, i.e. whole grains, lean protein, vegetables, fruit, and lots of water. I wouldn't worry too much about minute calorie counting for now; you should start seeing results based solely on the switch from eating fat-saturated fried foods to ones that will maintain a more steady glycemic level. You seem to be eating smaller, more nutritious meals more often; this is also key to success. In short, you're on the right track, so keep it up. The nitty-gritty of eating does come into play, but for now, focus on doing what you're currently doing. Since you're just beginning your journey, the change you've initiated should already be getting the ball rolling. Point: don't sweat the small stuff for now, maintain this healthy well-proportioned eating.
In terms of exercise, again, be consistent. If you've never really worked out before, the routine can seem overwhelming. Set whatever schedule you can, and stick to it. Ideally, you'll want to combine some weight lifting with some high(er) intensity cardio, but for now, even moderate resistance training and some light jogging will have an impact on your weight loss. If, right now, more intense running seems unrealistic, you could even schedule a brisk walk for most days of the week. It seems small, but the jump from being sedentary to active will have an effect on kickstarting the fat burn. With this in mind, set yourself with weekly and monthly goals, and try to beat or increase those numbers each time. For example, if you're currently doing 15 minutes on the elliptical twice a week, try adding an extra 15 minute cycle the following week. If you're walking moderately, try adding in a 1-1.5 minute sprint. I would advise crafting a workout schedule that seems attainable to you in your current leg of the journey; this will get you moving, which is the most important part. Once you discover that you can and will meet these goals, aim to set the bar a little higher each time. You want to feel that your body is being challenged, but you also want to ensure that your goals are achievable for yourself and where you are at this point. This is a practical way of increasing the intensity of your workouts while still appreciating the challenges of leaping into fitness head-first.
Remember, consistency (making sure you keep eating healthy, well-proportioned meals more often and remaining active) and intensity (ensuring that your body is being challenged) are key to seeing results. Whatever you choose to do in terms of exercise, be certain to keep it up, whether it's light cardio twice a week, hard jogging 4 times a week, etc.
Hope this helps.
Best of luck,
Lee
Thanks everyone!
I weighed in this morning and have lost 12 pounds.
I am having troubles with calories though. I should be up around 1800 a day apparently, but I am just clearing 1100 or less most days. This is going to be my Achilles heel I think. im not eating enough. I dont mind counting calories - I like having to be honest.
I do 30 minutes on the treadmill daily regardless. Its been a shock to the system a bit, but I hope as weight starts to come off and it feels easier then I can take it up a notch. I also want to add some pilates a few times a week.
Ive swapped to low carb protein drinks and have nearly devised my own weights program.
I weighed in this morning and have lost 12 pounds.
I am having troubles with calories though. I should be up around 1800 a day apparently, but I am just clearing 1100 or less most days. This is going to be my Achilles heel I think. im not eating enough. I dont mind counting calories - I like having to be honest.
I do 30 minutes on the treadmill daily regardless. Its been a shock to the system a bit, but I hope as weight starts to come off and it feels easier then I can take it up a notch. I also want to add some pilates a few times a week.
Ive swapped to low carb protein drinks and have nearly devised my own weights program.
I love Asian food
Hi everyone. I am interested in Asian food and restaurants in Australia. If you have any recommendations, please feel free to pass them to me.
WTF??? Now that was a rather strange thread-jacking.