Exercising Question...

Hi,

A personal trainer told me that besides the diet, you need to do 30 mins of cardio 5 times per week to lose weight. Hope this helps.

CK

I find that changing my diet alone doesn't do much, strength training alone gives nice definition but not wt. loss, and walking alone doesn't do it either! So as you've probably heard, a combination is best. I like aerobic/strength training videos or class twice a week (depending on whether you want to keep your daughter at home or take her to a gym daycare), walking with a stroller or on a treadmill daily or 4-5 times a week, and of course diet changes. Good luck!

You need to be doing a variety of things and changing the routine up daily. You may want to look into a personal trainer. They will be able to help develop a schedule with how long you need to be doing each machine. Good luck and many blessings on your weight loss.

If you do what you enjoy, you're more likely to keep doing it. Be sure to mix up from day to day what you do and to include a day or 2 each week of some sort of strength (weight) training...yoga is a GREAT option. It gives you strength training PLUS the many many benefits of deep breathing--relaxation, focus, making better food choices, self-acceptance. A study at Duke University demonstrated that just 30 to 40 seconds of deep breathing alleviated and in some cased eliminated physiological symptoms of stress (reduced heart rate, respiration rate, etc.) The WW will help a great deal in learning better eating habits. Be gentle with yourself. If you have any yoga questions, feel free to contact me.

If you currently don't exercise, then I would think of something you would enjoy doing (walking around a lake, roller skating, etc.) and start by doing it for 10 minute a few days a week. You need to pick something you will and can do, and as you get more fit, you will find yourself craving more and varied exercise.

Start off simple, literally 10 minutes of activity 3 times a week, and then gradually add time to it, and then add another day or two.

I didn;t read all of the response but as others have said, do what you enjoy. You don't have to restrict yourself to 3 or 4 days. Go for a walk if you want. I used to have a gym membership and use both the elliptical and the treadmill 5 days a week, trading off between the 2. I also had someone from the gym show me how to use the weight machines to get results I wanted. I used them 3 days a week, taking a break in between. And you have a 2 yr old. Take advantage of that and follow her lead. She'll love it and you will get a workout. Believe me, you will.

I recently joined the Y and usually do the eliptical. I think if your watching what you eat make sure its healthy and excercise 5 times a week you should have no problem losing weight. For me the eliptical has been crucial. With out the excercise I couldnt lose any weight I tried every diet out there. Once I started excercising usually 20-30 min a day 4-5 days per week every week I see a loss. Just stick to it. Ikinda lost focus over the summer with all the kids being home from school but recently started again. Good Luck!

I have a formual on the tread mill, but it isn't just working out, it is also food choices.... Protein with every meal. etc.

Hello T.,

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Email me questions ____@____.com I will be glad to lend you a helping hand. I also have a Yoga instructor come to my home for relaxtion and muscle tone! When you lose the weight the skin needs to be tightened.

Talk to you soon,
M.
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You can do aerobic exercise on a daily basis once you are comfortable with it and anaerobic on an alternate daily basis (anerobic -weights, weight lifting etc.) You need the time in between for your muscles to heal. I prefer the word calm down it sounds nicer.
So you can walk every day for example and lead up to more difficult things- but of course never over do it and check with your doctor always before you do any exercise. And ask the people at health club if they agree with this schedule.So, there you have it: heart pumping stuff, like walking, or cycling, or running eventually and every other day tone those muscles with reps, I am sure they can tell you all of this at WW. In all likelihood you will probably be encouraged at first depending on what sort of condition you are in to take it easy, start out probably three times a week or so so you won't get discouraged and then work you way into all of this. enjoy it! That's what will keep you going. If you can when you exercise listen to music or read (stationery bicycle not running, haha)
Here's a pretend schedule:
Walk thirty minutes five days out of the week
Weights Mon-Wed-Friday
So easy for me to say. I'm sitting at home right now~! Haha
but good luck. YOU CAN DO IT GO FOR IT!

T. good for you. you can do it. i would say that you need to move as much as possible. do you belong to a gym or are you doing this at home? you should do both cardio (walking/elliptical) and some resistant/weight training. resistance and weight training burns a lot of calories and will help to firm you up. if you dont have access to weights you can buy the long resistance bands (at any target, or sporting goods store) they will provide you with enough and they are cheap. id say that at minimum you need to workout three times a week for at least a half hour. if you want more/faster results increase your amount of time working out. here is a great web site for paying attention to the calories you are taking in although you probably have your ww methods www.fitnesspal.com good luck!

My advice is to exercise 4 times a week. Choose something you will actually do and mix it up. I run because I can just walk out of the house and start. No getting in the car and making long term arrangements for child care. I even often use the jog stroller. Try roller blading, jogging one day, walking the next. Just do not get bored and when you feel like you are change it up. I go in cycles...so i am trying be more consistent. If you are looking for a class...try pilates.

Good luck!

As others have said you'll want to be doing some form of cardio (which can include fast walking), If your 2 year old can stay in the stroller that long you can include that as part of a cross-training approach. You'll want to add some kind of strenth training as well. My advice, in addition to what others have told you, is to START GRADUALLY so you don't injure yourself or have excessive soreness at first. Try a variety of activities to see what you like, and mix it up -- variety is good for your muscles and your brain. btw I take issue with the poster who made 40lbs "comment" I am still currently about 20lbs overweight (over my BMI), but would be 40 lbs overweight if I was trying get back into a size 8 (I'm 5'7"). My point here is I can swim 3/4 of a mile, bike 15 miles (probably more, if I ever had enough time), do cardio equipment for an hour. I'm also 51 years old. So as long as you start gradually you should do great. All physical activity benefits your weightloss goals. Losing weight gradually in a calm peaceful state of mind is the best way to go for permanent weight loss. You sound very motivated, I think you'll be successful.

Hi T.,
Do what you enjoy the most? If you like dancing...dance! That is what works for you! I have realized that consistency is the key, and eating certain things in moderation with an increase in water. Lastly, act as if you have already lost the weight, and you will see it disappear.

All the Best!

Hi T.,

First of all good luck and great that you are working on getting more fit. I agree with the other ladies here and would like to add that whatever you do in the beginning is great, power walking or swimming or whatever, just get out there and do it. A couple times a week and see how you feel. If you get a little sore and it doesn't go away with 24 hours, I have found that getting out there and sticking with my schedule to walk again helps alot and I recover faster. I am in the same boat as you to find the right mix for me and I have been doing 30 minute powerwalk every other day. On the days that I go up the big hill I really feel it the next day but I stick to my schedule and I seem to be recovering faster and faster. Good Luck to you, it is nice to see a post from someone working to get into shape also. And by the way, from soreness, I just mean from walking or other light exercise at first, I am not talking about serious pain. GOOD LUCK! V

Exercise is more for you health than weight loss. Recent studies have shown that weight loss correlates best with decreased calorie intake and exercising often makes us hungry and so we somewhat negate its benefit in regard to calorie loss by eating. But that doesn't mean you shouldn't exercise for your health. If you can, daily exercise of 30 mins is advised and getting some in the "makes a sweat" category is advised. If you can't manage daily then 4 times a week for a little longer is also good. good luck.

My advice on working out is to work out at least three times a week for at least 1hr to and 1hr and 30mins. Definatly on either the treadmill or eliptical to gat your heart rate going and work up a little sweat about thirty minutes. Then some toning with light weights for another half hour. Alternating workouts with some pilates or yoga classes would be ideal since your trying to loose 40lbs. Since your just starting out I would also suggest getting a personal trainer to help you with your form and teach you what will work for you. If you can't afford a personal trainer research on the internet or buy a book that will explain what weights to use and how. A work out partner really helps to get you going as well. Maybe you have a friend that is at the same level and the two of you could track your progress together. Well I hope this helps, it all helped me after I had my son three years ago. Good Luck , S.

I am not sure how you carry your extra 40 lbs or what level of activity you are at but when a person is carrying that much extra weight (I am sorry I really couldn't find a different way to say that :-( ) you should be aware of the level of impact you are putting on you knees. Walking everyday for at 30 min is a great way to start. The elliptical is good b/c again its low impact. After you get into a routine maybe start walking with weights on your legs and/or wrists (very light) After 10-15 pounds are shed you can start other forms of exercise. I am not sure what your goal is but pilates helps create long lean muscles as well as tone and increase your flexibility. Low weight at high repetitions help tone mucsle. All takes time don't expect to see everything happen over night. At firt you are gonna see the weight dropping at a good pace and then towards the end you really have to work at shedding those last pounds. Don't give up that's completly normal. Remember no matter how much you work out, weightloss is about 75-80% what you are consuming. Good luck. You can do it!!!

You need to work out 3 to 4 times a week. You should do 30 min of cardio & 30-45 min of weight training. Muscle burns more calories than fat, so if you have more muscle than you will automatically burn more calories. You also need to drink tons of water & eat healthy. If finances allow, I would suggest hiring a personal trainer for at least 1 month. They can help you set up a workout & nutrition regimen. If not, then ask people at the gym who are in good shape. Most people who workout regularly are more than willing to show you how to do things & give you some great advice. Don't do any fad diets because the minute you stop doing the diet the weight comes back. Change the way you eat & call it a lifestyle change. Eat lot's of fresh fruits, veggies & lean protein. Stay away from processed food, simple carbs (anything made with white flower or white rice), and high fructose corn syrup. Good luck, you can do it.

They say 10,000 steps a day or walking for 1 hour a dayis crucial...So is not eating after 7 p.m. (I have trouble with that one.)I've just read that small bursts of exercise do more to rev up the metabolism than 1 hour at a time so I am thinking that just running/jogging down to the mailbox and back..4 blocks 15 minutes..4 times a day might work better for me than showering and dressing for the health club and then going to lunch with my gals afterward...even tho I just have a dinner salad...think about eating healthfully rather than dieting...No friend foods, empty calories...So whole wheat or rye bread, no pop even diet causes more weight gain than without..Try flavored water or iced tea...Carbonation leeches the clacium out of your bones...when my daughter spent years in gymnastics she was forbidden to drink pop /soda for fear of a broken bone...Take a chicken bone and sink it in cola and you will find out...No sugar...Use natural fruit for sweetening....Cut back on portions..I use an empty individual pudding container for a measuring or drinking cup for morning orange juice...(I just have a shot of it rather than a whole glass.) and try to stick with a same measure of oatmeal the old fashioned oats that are so economical in the big round container...A little 0 fat yogurt or cottage cheese on top with or without a bit of fruit makes it a fun meal...Thnk about saving $ on the food bill from the healthier eats and less meat more fresh veggies...YOu do not need a $200/$400 blender to make healthful drinks...Just put that cut up apple and all those greens and a plum and some milk or juice in the blender and you will have a super healthful drink that tastes good too...They say that writing down all that you eat will help too...Good luck! Mom J.

T.,
I'm an Exercise Physiologist specializing in women's fitness, particularly the changes that happen to women during pregnancy and postpartum.
You should do things you enjoy, but you also have to sometimes "step out of the box" to get the most benefits. People who stick to the same types of exercise plateau more easily and don't see the same results.
Your workout should never really be the same. Frequently change the duration, the frequency, and the intensity. For example, one day you may walk at a steady pace for 45 minutes. The next day you may walk for 3 blocks and run for 1 block for a total of 30 minutes. The third day you may do intervals of walking and resistance exercises back and forth for 60 minutes. The next time you do the first workout, then try to go a couple blocks further in the same amount of time. Mix up the type of activity as well. Do the elliptical one day, bike another, etc.
For optimal weight-loss, you will need consistency. Shoot for cardiovascular exercise 5-6 days per week and resistance at least twice per week for each body part. So, if you do upper body on one day and lower body on another, you'll need to do resistance 4 times per week. You can break it up to do 6 days of resistance for less time. You always want at least one day off per week.
I send off newsletters with helpful fitness tips and my blog has tips as well. You can register to get them at www.bigbellyfitness.net. You can also e-mail me if you need any additional guidance.

The easy answer is do whatever exercise you enjoy the most because that is the one you'll keep up with. I love taking my son for walks, bike rides, chasing him in the park and swimming with him. If I didn't include him in my fitness routine, I don't think I'd be able to stick with a plan. Try to squeeze in some sort of fitness activity at least 5 times a week for 30 minutes or more (and the minutes can be broken up). Good luck!

I think that the amount of time you should work out should be consistent with what you will stick with. I think it may be good to start with 3 to 4 days a week. Once you get started with that you can always increase it but not setting too high of a goal at first will keep you working toward that goal.

In my opinion the best way to lose weight is to combine weight training with cardio. I would say strength training (classes at gym or personal trainer) 2 x a week for one hour. Then add cardio to start with 30 to 60 minutes 2 x a week. I think walking on the treadmill is okay if you challenge yourself.

Good luck!

I recommend Jazzercise. It's the only exercise regimen I've stuck with. Fun current music, variety of routines, along with toning work (on the floor, on big ball, with hand weights). A great well-rounded workout.

I think the price is about $40 per month, unlimited classes. Most locations have childcare for a fee. Check out the website for locations and prices. jazzercize.com.

Good luck.

You will learn more about excercising in your week 2 materials. Basically - what do you like to do? Find something that you enjoy, because if you hate your exercise you will end up not doing it. Start out with 3 times a week and you might need to up the intensity later. If you haven't exercised in quite a while start slow, then build up. Make sure you cross train - cardiovascular, stretching, strengthing. Everything helps. Weight Watchers meeting topics include exercising or activity quite often. The staff at WW should be able to help you out with these questions, and bring up the topic at your meeting. You would be amazed at how many people do many different activities. Personally I am the video/dvd queen. When I was growing up I danced and twirled baton. I loved aerobics. I have a lot of aerobic type tapes and dvds of all kinds and people - walking, dance, Richard Simmons. It's what I like so I do it 5 days a week. I also do the ellipitcal at least 2 times a week. I just add the ellipitcal to what my shortest videos for the week are. WW have 3 dvds that are pretty good. Ask the staff about them - I use all three.

Good luck!