Looking for exercise ideas

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quackisss

Joined: Apr 10
Posts: 2

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Posted: 09 Jun 2010, 11:54
Hey guys, so I'm relatively new to dieting, I've dieted before but never really that seriously! I've managed to get the food part down to a routine and I'm used to the smaller portions now and better food choices.

My problem is to do with exercise, now that I'm finished college for the summer I've decided I need to get down to some proper exercising but I don't know what's best for me. I'm fairly unfit and up til now have done pretty much no exercise at all, so I need something relatively easy to work my way up with. I can't afford a gym membership just now so I need some suggestions that I can do just at home, the only equipment I have are dumbbells and an exercise bike. I've read on the forums already that weight training is good, but I'm a complete noob so don't know any kind of techniques or anything!

Any help at all is much much appreciated, I'm determined to do it right this time and need all the help I can get when it comes to exercise! Embarassed
sooki

Joined: Dec 09
Posts: 795

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Posted: 09 Jun 2010, 12:23
Finding an exercise I will stick to has been my struggle too. I recently hit on hiking, and I really enjoy it. Here's why: I know it's good cardio if I'm climbing up a hill because I'm taking big deep breaths and my heart is pumping. I have to control myself going downhill or risk a fall so I know I'm working some muscles in my legs. Also, hiking gives me very clear short term goals (ie, to the top of the mountain, to the next overlook, etc.) And, I get locked into those goals. If I don't make it to the top, for example, I still have to turn around and go back. If I commit to 20 minutes on an elliptical machine and get bored 10 minutes into it, I can just hop off and go sit on the couch. If I get bored halfway up the mountain, I still have to walk down the mountain.

I also like hiking because I'm in nature, I can take my dog, I don't jiggle like I would if I was running, and generally no one is around to witness me sweating and breathing heavy (I don't like when that happens because I'm a dork!)

So, that's my experience.

Drawbacks: can't hike today because of the rain. I suppose I could but I don't want to be stuck by lightening! I'll go tomorrow! I probably won't hike much when there's snow on the ground either. And, maybe you don't have a mountain in your backyard with well marked trails? If not, maybe a path along a stream where you have a goal of getting to a nice tree you like or a pretty overlook, something that will help you keep going.

Good luck!
DISCLAIMER: I expect to lose this weight over the next 6 months to 5 years. I'm not going to feel like a failure if it takes an entire month to lose 1 pound. I'm going to feel like a success when that happens! I may offer advice that I'm currently not taking myself. Feel free to call me on that!
desifink

Joined: May 10
Posts: 22

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Posted: 09 Jun 2010, 12:36
If you haven't done much exercise at all so far, walking is a great way to get into it! Get a good pair of walking shoes, strap on your iPod, and hit the road. Smile
Those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.
fitforme22

Joined: May 10
Posts: 2

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Posted: 09 Jun 2010, 14:29
Another good way to get a walk in is finding a walking buddy. This not only helps with you having to do it alone, but with a walking buddy you will walk further and keep at it.
karbear45

Joined: Mar 10
Posts: 323

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Posted: 10 Jun 2010, 11:21
Leslie Sansone has a walking program that you can do in your living room - no worry about the time of day, weather, etc. Walking is a great "first" excercise. and then there are always the DVD's with routines on them.
~~Karbear45~~
TauchaMoniqu...

Joined: Jan 10
Posts: 118

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Posted: 12 Jun 2010, 08:53
I second 'walking' and 'Leslie Sansone DVDs'...I do both of these and I feel so much better afterwards. You can also use google map to determine the distance you walk if you just want to walk around your neighborhood, which is what I do.
prov192021

Joined: Jun 10
Posts: 21

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Posted: 16 Jun 2010, 22:41
If you enjoy dancing with your girlfriends you'll love Jazzercise. I haven't found another program that I actually enjoyed going to. They are constantly updating their music & routines so it stays Fresh. Check out Jazzercise.com to find out if there are any franchises on your daily route!
an00bis

Joined: Jun 10
Posts: 642

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Posted: 17 Jun 2010, 01:23
I am a huge proponent of traditional weight training. It has helped me a lot, and I look pretty toned now because of it.

If you have dumbbells, you can literally do a different work out routine every day, and then mix them up from week to week. You don't really need a lot of equipment, as long as you have different weight sets. I definitely recommend you work your way up to a gym membership, because it's more than just extra equipment, it puts you in a better mindset. Weight loss and exercise are 90% mindset for me, so it's absolutely crucial.

Anyway, as far as what you want to do for weight loss: Work out every muscle that you possibly can. The more muscles you hit per workout routine, the more muscles your body has to repair, which means a higher resting metabolic rate. This, of course, means more calories are being burned.

So, some things you can do for starters. For all of these things, do 3 sets of 15 reps, with very little rest time in between sets:

::Biceps::
Hammer curls
Orthodox Curls
Inclined Hammer curls
Inclined orthodox curls
Rows on a bench/chair

::Chest::
Free weight bench (Vary the width of your arms on this to hit various parts of the chest)
inclined free weight bench
Flys
inclined flys
Push ups with arms close together (diamond pushups as some call them)
decline push-ups (arms close together again)

::Triceps::
arm extensions with dumbells (behind the back or over a bench)
Dips
push-ups
free weight bench (and also incline)
arnold press

::shoulders::
arnold press
front raise
side raise
shoulder press

::abs::
crunches
hold 6-inch leg raises
bicycle crunches
weighted sit-ups (incline for real burn)
jackhammer
leg raises

:Surprisedbliques::
weighted side bend
side crunches
side leg lifts

::Back::
Rows

::legs::
squats (with weights)
lunges (with weights)

I could go on and on, but honestly, you can just google all of them. This site has nice gifs and explanation of every muscle exercise you can think of.
http://www.exrx.net/Lists/Directory.html

You can look up any ones I mentioned that you don't understand. If you were to go to a gym though, you can pretty much see what most of the other people are doing. Just pick someone you want to look like, and mimic them.

For now, just pick 2 or 3 different exercises from each muscle group every day, and do the recommended 15 reps/3 sets. I guarantee it'll do wonders for you.
Also, get some light cardio in every few days.

Quick tip also: I always wondered when I started, "What weight should I use?"
Well, the answer is simply trial and error. Whatever weight you use, you should be able to do the first 2 sets completely, and struggle a lot on the last 4-5 reps of the last set. Once you can do all 3 sets fairly well, up the weight. At the start, you'll be moving up weight quite frequently if you exercise every day. Get about 40-60 minutes in, and you'll look incredible in a few months.

Try to do every exercise with weights. It gives you a measure of progress, and it's more effective. People that constantly do body weight stuff plateau quickly. You can't really increase resistance that way, especially if you're losing weight! Increasing resistance is a pleasurable symbol of progress.

Also, a lot of girls tell me they don't want to exercise because they don't want to look butch. Trust me, you won't. (MOST) women don't have the hormones required to make that happen. EVERY good looking celebrity does at least some weight training to look good. They don't look like bears.
If you think my post is too abrasive, harsh, or offensive, you're:
A) Wrong.
B) Too sensitive.
C) Not going to receive an apology for pointing it out.
averagemo

Joined: May 10
Posts: 194

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Posted: 17 Jun 2010, 10:28
I'm a full time student and I work full time so I understand that it's hard to fit exercise in. I also live in the south where we have the pleasure of 95 degree days with god awful humidity. Exercising outside is not recommended on most days this time of year. I prefer exercising inside anway. I have been doing the Ten Minute Trainer DVD series. It's by Tony Horton who you may have seen on P90X. I'm halfway through this program and love it. Each workout is only ten minutes. It's recommended that you do three of the workouts a day but even if you do one they really are great workouts for only 10 minutes. I like them because they are short but to the point! I'm down 12.5 pounds in 6 weeks with diet and this exercise program.
Nothing tastes better than feeling like a million bucks.
Rnbwgrl

Joined: Apr 10
Posts: 335

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Posted: 17 Jun 2010, 12:04
You can do circuit training at home with what you have...

here is an example...

walk around the block for 2 minutes - brisk walk
jog around the block 2 minutes - slow jog
12 pushups
12 jumping jacks
3 sets of suicides
12 pushups
12 jumping jacks
3 sets of suicides
12 pushups
12 jumping jacks
3 sets of suicides
12 squat jumps
12 full situps
jump rope for 1 minute
12 squat jumps
12 full situps
jump rope for 1 minute
12 squat jumps
12 full situps
jump rope for 1 minute
12 burpees
12 sumo squats
12 weighted jacks
12 burpees
12 sumo squats
12 weighted jacks
12 burpees
12 sumo squats
12 weighted jacks



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