Determined to get fit, advice?

[bxrbrfs]

I've let my body go too long. I'm determined to get my body back to the fitness level I haven't had for about 6 or 7 years. I want to start off just by getting back into the routine with stretches, cardio, and some light weights. I really can't afford to go to a gym right now so it's the perfect way for me to start. also to be honest, I'm really shy and have never been able to work out in a gym without feeling uncomfortable and very conscious of my slim-muscled body.

of course right now my body is not slim. I actually have some ... overhang ... on my belly and I want it gone. I want to stop holding my belly in and feel comfortable in my own body again, and get some energy back that I've lost.

what I was hoping for was some advice on exercise routines that may have worked for you, how much weight training to do, etc. even a link to a free health website that may have helped you, I'd be happy to check it out.

 

[Ohiospeedo]

If you can't afford to go to a gym right now, just try doing cardio at home and watching your diet.

www.menshealth.com is a good website.

 

[3nipples]

It's kind of self defeating to avoid the place that helps you get into shape just because you're not in shape yet and feel embarrassed that some guy you don't even know might have a stray negative thought about you.

I would start by concentrating on aerobic machines and burning some calories, alternating between the gym and the swimming pool. Don't forget to do some stretching afterwards.

I'm not really big on weights so I'll leave that bit of advise to others.

 

[Orlandude]

You have to burn off more calories than you are taking in. It takes about 3000 calories to produce one pound of fat. So get out the calculator. For example, if you want to lose 20 pounds in 3 months, you need to take in about 60,000 LESS calories over 3 months or roughly 700 calories a day. That's not a lot when you consider that ONE Big Mac contains about 650 calories!! Find out what your desired weight should be and how many calories are needed to maintain that weight and don't exceed it.

It all means eating LESS and exercising MORE. Forget about carbos this and protein that. Just eat a balanced diet and not so much. Cut way back on red meat, sugar and starchy foods. NEVER eat fast-food. None of it is good for you, no matter what they say. Avoid snacking. Drink lots and lots of water. When you catch yourself wanting a snack, fill up on water instead and the urge will pass. If you're a beer drinker, find something else to drink. Beer is fattening. It contains barleys, wheats, grains, etc....all the things they use to fatten up hogs!

Do not "spot" exercise. That is bogus and the basis for so many weight-loss gimmicks and ripoffs. You need to exercise the whole body, not just parts of it. That includes cardio for your heart. I don't believe in gyms and everything that goes with them, including the hundreds of dollars a year they cost. What I do to stay fit is as follows:

1. Everything I mentioned above about diet.

2. I ride a bicycle at least 5 miles/day. Good cardio. I do not mean leisurely bike riding. Make it a workout. Work up a sweat.

3. Every other day I do a regiment of full body exercises with free weights on a weight bench. You are not necessarily looking to "beef up" with weights, but to lose the fat. LONG after your weight exercises, your body is still burning fat from the weight exercises.

That is all I do and have done for the past 3 years. I have a 31-32 waist and it never changes. 4 years ago I had a 36 waist!!! I was a total "couch potato". I know I can't let up because I am prone to gaining weight. Must be in the genes. So exercise is now a part of my life. Yes, I may slip up (like over the holidays) and eat some things I shouldn't and maybe drink too much....but I get right back to my little program. It works for me.

 

[bxrbrfs]

thanks a lot for the advice, Orlandude. I've definitely taken that on board. thanks also Ohiospeedo - I checked that site out and got some great ideas for exercise routines. I went out yesterday and bought a bench, some weights, and an exercise ball, and started doing some cardio today.

I do have a couple of extra questions. I'm limited to the time I can workout (around 11am is the only time suitable), so I've had breakfast a while before and not yet eaten lunch when I exercise. when is the best time eat - before or after exercise? I'm planning to do some cardio every day, and weight training every day also. should I alternate days of this, or do one weight training one day cardio the next, or do both every day?

thanks for the help so far

 

[jockboy01]

when is the best time eat - before or after exercise?

Most will say eat after you excercise. I do it before. Ultimately, neither is right or wrong. Whichever works for you is fine.

As to days.... I do weights one day and then cardio the next. I used to do both on the same day and the skip a day and do both again. Ultimately, you can do both every day. But you should not life the same muscle groups in consequetive days. Cardio you can do (and recommended actually) every day. If you lift daily, just lift different muscle groups.

 

[snapcat]

I can confirm that more than half of the people at the gym are overweight, maybe even more. So odds are you'll blend in just fine.

Joining a gym is - or at least should be - a life-changing experience. And that applies to the YMCA or a campus gym, too. It's all about the commitment.

I found that I couldn't force myself to jog in my neighborhood because it would be either too hot or too cold. I always had a reason not to do it. I've always had a crazy fear that I would hyperventilate if I ran too much, just cuz it happened once when I was in hight school.

Now, I just shift the 39 bucks I pay each month from buying something else to money for the gym. I don't buy a coke or pepsi each day and there is my money for the gym. If it has high-fructose corn syrup, I don't buy it anymore.

I could probably use the gym more effectively, and I'll eventually prolly look at getting a trainer down the road, but I am proud of my accomplishments. I was the biggest couch potato!

Last night I actually ran 2 miles for the first time, rather than 2 miles of walking/jogging combined.

I'll be signing off here in a few minutes to go back to the gym. On an average weekend day I could sit here all morning. But now I kinda' like being active.

And I've got a lot of work ahead of me, too. For the past few months I've sort of concentrated on just becoming active and sticking to a regiment. I really haven't concentrated on any part of my body in particular. And I'll start to do that now.

Naturally I want to lose some fat in the gut, but I realize that my work will be cut out for me and it won't be easy. So I set realistic goals. I try to focus on me doing it to stay healthy rather than vanity.

The tipping point for me was when I wasn't able to complete the stress test at the heart doc. They had to give me some drug called adenosine that was just hell. And now I won't have any problem with the stress test.

Support is always a big thing, so just remember that you have lots of support here!

 

[Invidious]

I've had good results just by becoming more aware of what I am eating, and splitting meals up. Also it is possible to get fit with home workouts. I work a weird schedule so I workout at home and have seen great results so far.

 

[alley]

I just take the money I would be spending on junk food and pay for the gym--it's kind of tight for me right now as well---but there is plenty of inspiration for hitting the gym---lots of great looking guys.