Can anyone give me some exercise advice?

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Nyika

Joined: Jul 10
Posts: 13

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Posted: 13 Jul 2010, 03:03
Hiya

I'm not quite sure how much exercise I should be doing. I'm 5ft5 (166cm) and I weigh 108kg (238 lbs) and "apparently" my BMR is 1900.
I'm trying to exercise a lot more. It;s difficult at the moment. I can only manage about 10 minutes on the crosstrainer which burns 150 calories. I don't really know how many calories I'm supposed to burn each day to achieve healthy weight loss. Any help appreciated thanks
"I refuse to believe that bread, the biblical staff of life, the food that sustained our ancestors for so many generations, is bad for you."
beets_yum

Joined: Apr 09
Posts: 440

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Posted: 13 Jul 2010, 08:07
A lot of people think "exercise" has to be a certain thing--you have to burn X calories, or workout for X minutes. If you aren't exercising much now and can only manage 10 minutes--then do that! If you can do 10 minutes in the am and 10 more in the evening, then do that. Maybe you can also do a 10 minute walk during lunch or take the stairs? Park at the far end of a lot? Gradually increase your exercise as you can.

Exercising three times for 10 minutes is practically as effective as going for 30 minutes straight. So break it up.

And don't worry so much about subtracting calories burned from your daily intake. Most people tend to overestimate/over-report cals burned in exercise (the machines are not very accurate either) and underestimate/under-report calories eaten. Log ALL of your food and if you want to focus on calories, focus on what is going in.

Exercise is GREAT for your heart, for your mood, your energy levels. Exercise makes us feel good, so we want to eat less junk. We get that endorphin high--which is of course crucial to feeling good and pushing forward. Really, though, what is going to make the big difference in your weight is going to be what you eat.

Get in a few 10 minute exercise segments, increase as you can. Add some strength moves. Take it easy and listen to your body. And fill up on nutritious food!
Whether you think you can, or you think you can't--you're right.
confusedange...

Joined: Jan 10
Posts: 579

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Posted: 13 Jul 2010, 08:23
First, I completely agree with what was said above.
Second, my bmr, at 225 pounds, is approximately 2300 per day, so I'd think that the calculator that told you 1900 is a little low, not that it totally matters.
You can get a lot of suggestions from reading the forums on what/how/when/where/why to exercise, but what matters most is what works for you, can you stick to it, do you enjoy it, etc. Having used this site for the last 6+ months, I can tell you that theres a lot of varying information, and a lot of "scientific" proof to back up every single opinion, and none of its going to work if you burn out and stop. =).

But, mathematically, you need to burn 3500 more calories than you eat to lose 1 pound. So, if you want to lose 2 pounds a week, you need to burn approximately 1000 calories more per day than you eat. This gets tricky, because its not just bmr as figured out by a calculator, or the calorie count on your exercise machine of choice - its also body composition, constant activity level, metabolism in general, hormones, water, salt, "starvation mode"... you get the idea.

I go completely with what was said above... if you can only do 10 minutes, that's way better than 0 minutes. And adding things like taking the stairs instead of the elevator was one of the first ways I started building up my cardiovascular health. When you feel ready, go for 11 minutes instead of 10.

The one thing I learned was that usually I could do more than I thought I could do. If I feel like I just can't do any more at 30 minutes on the bike, I tell myself "thats your brain telling your body its done, do 5 more minutes, and then if your legs don't respond any more, you can stop". These days, I can usually make my full hour of cardio, plus 3 times a week of my circuit-weight-training.

Its all a process. And if you only burn 100 calories more than you eat, you are STILL going to get there. Its not a race... or, my favorite saying, "it's the journey, not the destination".

Enjoy and good work!
confusedange...

Joined: Jan 10
Posts: 579

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Posted: 13 Jul 2010, 08:25
Oh, and remember, bmr is what you would burn if you did NOTHING but breath all day long. And I'm fairly certain you do more than that. Please don't try to eat only 900 calories a day. =). (The basic most widely accepted number around here is that women shouldn't eat less than 1200 calories a day... I myself aim for the 1600-1800 calorie range, and still lost 4 pounds this week. starving yourself will not make losing weight easier.)
Nyika

Joined: Jul 10
Posts: 13

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Posted: 13 Jul 2010, 15:18
Thanks you guys Smile
"I refuse to believe that bread, the biblical staff of life, the food that sustained our ancestors for so many generations, is bad for you."
sunnydelight

Joined: Jul 10
Posts: 25

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Posted: 14 Jul 2010, 14:01
Hey Nyika,
They're totally right about the exercise - it's not about fulfilling a set amount of time. It's actually about pushing YOUR own limits. Make sure you go to the doctor's to get checked out before you do anything strenuous. I recommend that you mix-up your week with cardio and weight-training.

As for cardio, push yourself to the threshold. Otherwise you won't improve. I don't mean push yourself so much that you end up in the hospital! But you gotta test yourself out and see how far you can push yourself. Don't be afraid. When you get to a point where you feel lighter and more athletic, give high-intensity-interval-training (HIIT) a try. This burns the most amount of calories in the shortest time and has a wonderful after-burn effect, meaning that you continue to burn fat AFTER you finish.

You also need to weight-train because this helps build muscle which in turn raises your metabolism (so that you're more efficient at burning fat even when you're just sitting around). I would start with 2 days a week with 2-3 days of rest in between. When you start, always start with the biggest muscle group (your quads). The three major areas to start with is your quads, hamstring (back of your legs), and arms/chest. You can work your quads by doing the seated leg press machine to start. This is good because it will help stabilize you. There's also a seated leg-curl which works your hamstring. Do benchpresses to work your chest/arms. Start with these three and work your way up to more complex routines and free weights.

Don't rely so much on the numbers that the machines show. Most of them are completely inaccurate anyways. It's about how you FEEL. Good luck!!
golddigger

Joined: Jul 10
Posts: 3

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Posted: 14 Jul 2010, 16:38
Wow, what great advice. I have been inactive lately and just didn't know where to begin. Thanks from new member Goldie.
justbreathe

Joined: Jun 10
Posts: 232

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Posted: 14 Jul 2010, 17:22
@Sunnydelight: Awesome post; I absolutely agree. This is the best way to exercise efficiently.
Exercise is like meditation. The more you do it, the easier it becomes.

Trust your Self. Reach for the moon. Not the fingers pointing to it.
sunnydelight

Joined: Jul 10
Posts: 25

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Posted: 14 Jul 2010, 19:51
I forgot to mention: go get yourself a heart-rate monitor. I bought mine online for about $55. This helps me know that I'm pushing myself without killing myself. I work close to 90-95% of my maximum heart rate intervals with 75-80% of maximum heart rate when I do HIIT. It keeps track of my heart rate throughout my sessions and gives me an average of how many calories I burned. Be careful though - when you initially log your weight, don't register your current weight. Register your lean muscle mass weight so that the monitor doesn't give you inflated numbers.

Also, go get yourself some pure, unadulterated whey protein (buy online). If you buy at regular stores it will be expensive and they have too many fillers. I'm all about pure, wholesome products. When you weight-train in the beginning you WILL be sore. BUT if you take whey protein within 30 minutes of your weightlifting session, it will reduce your soreness significantly. Plus the protein will help build muscle faster. Whey protein is not like the chemical stuff like creatine or hormonal supplements that body-builders take. It's actually the best form of protein that your body can absorb. I personally have seen faster lean muscle mass increase by taking whey protein. And like I said before, muscle = increased metabolism. Don't worry, you won't get huge muscles by taking this; women do not have enough testosterone! Laughing

I hope this is helpful. Have a productive and successful workout!!
CCM93

Joined: Jul 10
Posts: 33

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Posted: 14 Jul 2010, 22:45
I don't know if this is going to help, but are you pacing yourself or warming up during your exercise? When I try to walk by myself, I get overdone doing even less than a mile, but with the Walk Away the Pounds tapes, one mile is nothing. She paces it so that my body doesn't freak out at the sudden action. Maybe if you get some type of strong warm up, you can feel more comfortable going further.

Even so, 10 min. interval are just as effective. Studies have shown women who have done Three 10 min. activity intervals are just as effective as a full 30 minutes of activity.



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