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Originally Posted by mom_2_5  how do you know what to do at the gym, or what workouts to do? or even how much to do? i want to get started, but it just seems so overwhelming. up until a few years ago i had no problem being in shape. it just seems that in the past few years i have lost all muscle, and have literally gained weight overnight. |
Mom you can start first by assessing your needs. Do you wish to lose fat? Strengthen your heart and lungs? Build muscle, strength, and endurance?
A general workout for a healthy person consists of a combination of aerobic (i.e. walking, running, swimming, biking, anything where you move for a long time at a somewhat steady rate) which burns fat and resets your metabolism and is good for heart and lungs.
Then some strength training via Pilates, weight lifting, or something like that which is anaerobic that is you do short bursts of heavy exercise.
The most effective method is called circuit training where you alternate weight lifting a set or two of reps on weights then do a minute or two of aerobics such as jogging or stairstepping.
Most people find it effective to do a program of walking or biking or other or a mix 3-5 days a week and something strenuous such as Pilates 2-3 times a week.
It is also important to assess your eating habits. You can try here
Calorie Counter, Diet Tracking, Food Journal, Nutrition Facts at The Daily Plate
Register for free and do the calorie counter you will see exactly how many calories you have been consuming to keep your weight and how much you should be eating to be the weight that right for your body type.
They also have a calorie counter you can put in almost any food and find the nutritional info. There is also a chat room etc.
I found it useful to shock myself into realizing the amount of calories I was eating.
It has been since April. I started out at 1800 calories now I am at 1200 a day and on Fridays I have FatAss Friday which is very important you don't want to deprive yourself you don't want to eat sugar or crap every day but you DO WANT to eat it! LOL
The important thing is to motivate! Once you start and keep it up you will feel so great!
Here are some resources
Exercise for Beginners: Setting up your own program FREE Exercise Programs - Workout Routines & Weight Loss Diet Plans How to Get Started with Exercise Working Out Fitness Walking
Also a lot of people have had success with this program
Walk at Home
Here are her books
Amazon.com: Leslie Sansone: Books
If you really want to start right now just walk in place while you are watching tv. Park far from where you have to go. Drink lots of water. Stand up rather than sitting down. Anything you do will give your metabolism a boost as well as your self esteem. Everything positive you are doing to feel and be healthier will result in the snowball effect.
If you are the kind of person who needs support and/or someone to answer to get a buddy or a dog. A dog that knows he/she goes for a walk at a certain time each day will NOT LET YOU FORGET!
Good Luck you can do it and yes you deserve it!