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MorningHarri...

Joined: Oct 13
Posts: 4

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Posted: 16 Oct 2013, 15:39
I am broke, I do not buy the groceries, I have no fitness equipment or DVD's. Just the internet and myself. What tips do you have for me.
cakebaker

Joined: Mar 13
Posts: 71

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Posted: 16 Oct 2013, 19:59
If someone else buys the groceries and does the cooking then watch serving sizes, eat smaller portions, eat more fruit and veggies(1/2 of your plate). If you have a starch like mac n cheese or rice just eat a small portion. Protein should be the size of a deck of cards or the palm of your hand with the ounces depending on if you are male or female. I think it's 3-5 oz.

Exercising can be walking, riding a bike, walking up and down stairs, using cans from the pantry to lift like light weights. Check out you tube and SparkPeople both have exercise videos also your local library might have an exercise or cookbook. There are ways to do this inexpensively.
Mitch66

Joined: Oct 13
Posts: 2

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Posted: 16 Oct 2013, 20:27
Encourage whoever is buying to focus on veggies and lean protein. Frozen vegetables are great and a good value (not the kind with sauces,etc. Just the vegetables).

short intense workouts work great and you can do them at home with no equipment. turbulance training is a paid course, but the guy who publishes it has free videos on youtube showing some workouts.

and do check out the library
kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 16 Oct 2013, 22:09
You have internet access. Youtube has TONS of good workouts! Smile

I can highly recommend these for starting out a good workout system:

http://www.youtube.com/watch?v=m367puuiAf8&hd=1
Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
MorningHarri...

Joined: Oct 13
Posts: 4

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Posted: 17 Oct 2013, 00:21
I am really thankful for the support, I need all I can get so I can help people out of the same place I am in. All of your advice is cherished and kept in mind, if there are any other tips, feel free to share c:
green10

Joined: Oct 13
Posts: 3

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Posted: 17 Oct 2013, 02:39
I use Jessica Smith tv and real fit tv both free on you tube.If you want somthing harder then look at fitness blender web site, its free and have loads of videos.good luck
green10

Joined: Oct 13
Posts: 3

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Posted: 17 Oct 2013, 02:40
i forgot the mention befit also on you tube
Ashmorris

Joined: Jan 13
Posts: 1

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Posted: 18 Oct 2013, 02:22
Look up Jessica Smith TV and HASFit on You Tube. Good free workouts and fitness tips
Cyn1954

Joined: Oct 13
Posts: 1

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Posted: 22 Oct 2013, 21:29
What does MET mean after the exercises?
gjabug

Joined: Jun 13
Posts: 7

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Posted: 29 Oct 2013, 16:16
I hate exercising and have little to no time for it so I started using the stairs every time I see them and do quick exercises like squats or setups when I'm relaxing and watching tv or stand when I'm doing my desk work. It seems to be helping a lot.... I also have a strict budget for shopping that I can't go over so I get a lot of frozen fruit and veg and add something to each meal that I remember too. I hope this is helpful
Just because you fell off the path doesn't mean your lost.
grammaatdayc...

Joined: Aug 11
Posts: 24

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Posted: 01 Nov 2013, 12:21
Track EVERYTHING you eat. I've proven to myself that tracking is hugely important. Fat Secret has a great app for Android phones called "calorie Counter by FatSecret". makes it sooo simple to keep track EVERYWHERE of EVERYTHING. Don't only track the good things you eat, start by tracking everything. As time goes by you will naturally start to monitor what you are eating because you want to see that calorie number go down. Just START tracking - made a huge difference for me.
indigo70

Joined: Oct 13
Posts: 8

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Posted: 01 Nov 2013, 13:42
DO GOOD - RINSE AND REPEAT.

Take it day by day. Just improve a little everyday. It's like how a plant or other organic system grows - slowly.

Everyone has limitations and problems, I have an injured brain. That is a pretty big obstacle really but I have very slowly managed to become a runner.

Cheers Smile
Moriah...

Joined: Apr 12
Posts: 1

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Posted: 05 Nov 2013, 20:38
Try dailyhitt.com or bodyrock.tv they are free work out and there is always new ones anf if you don't have equipment that's ok there is breakdowns that show you how to do them with out that. Good luckVery Happy
Sunshine6442

Joined: Apr 11
Posts: 99

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Posted: 08 Nov 2013, 08:21
A nice easy walk will improve your health
"Sitting for long periods of time — when you don't stand up, don't move at all — tends to cause changes physiologically within your muscles," says Phys Ed columnist Gretchen Reynolds
"You stop breaking up fat in your bloodstream, you start getting accumulations of fat ... in your liver, your heart and your brain. You get sleepy. You gain weight. You basically are much less healthy than if you're moving
If you can stand up every 20 minutes — even if you do nothing else — you change how your body responds physiologically."
You will lose weight, you lessen your chance of heart disease, and you will improve your brain. But if you can do nothing else, stand up!"
Even wiggling your toes or fidgeting— has a cumulative effect on body weight

If you really want to treat your body right you should try to drink small gulps frequently, particularly while exercising. Even mild dehydration may slow down calorie burn.

The European Herat Journal reports that sitting for long periods causes changes in the body that lead to higher triglycerides and higher levels of inflammation which lower your good HDL cholesterol. Regular standing breaks stop heart damaging processes before it can kick in.
*Starshine*

Joined: May 13
Posts: 107

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Posted: 09 Nov 2013, 04:06
Lots of good advice above, especially about nutrition and getting moving. Good health is a stool with three legs -- balanced nutrition, plenty of fluids and regular activity. If any of these is missing, the whole thing collapses. I'd recommend walking regularly, starting with a few minutes a day and gradually increasing it. The only proviso with that is that you do need a decent pair of sneakers, to avoid getting aches and pains in your back, knees, feet, etc. But even if you're broke, you can usually find some on sale somewhere, especially online. If walking outside is a problem, clear a space at home and exercise there. The internet is, as KingKeld mentioned, full of exercise ideas and routines. See, for example, Mark Lauren's 'You Are Your Own Gym'. There are extracts on Google books (which include good and very precise advice about nutrition) and videos of exercises on u-tube. Some are really hard but you can adapt them to whatever you can manage. Even if you don't have the internet, there are usually plenty of exercise books on sale in second-hand bookstores or charity shops. Ultimately, being healthy isn't about having money, buying into fashionable fads or having expensive gym memberships. It's about making yourself a priority and realising that you only get one body this life. If you don't look after it, who will?
wholefoodnut

Joined: Jul 12
Posts: 5,135

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Posted: 09 Nov 2013, 07:34
Losing wt and getting fit do not have to cost alot of$$. If someone else is in charge of food besides encouraging them to support your efforts set a reasonable calorie count track everything and avoid junk and empty calorie foods. Eat the nutrient dense ones

I'm a thrift store addict so definitely agree with that. Also have bought some exercise videos and many cookbooks. Also if you want a gym check out any community centers. Ours here in independence has a cardio and a strength training rooms. Not fancy but reasonably equipped it's $20 a year. I need to re-join now that i have an all clear from my doc
"The way we eat in America makes us sick, and if we change our diet--simply incrementally-- we will be healthier." Mark Bittman Food Matters

Jeri
Eugenia53

Joined: Jan 13
Posts: 9

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Posted: 09 Nov 2013, 08:36
Go to the dollar store and buy measuring cups and spoons. Eat portions and track. Measure everyhing!

Youtube has great workouts for free. Look up bootcamps or cardio. Start running, its free. Thats why i chose running. Didn't want to spend money on gyms or personal trainers. Walmart has workout dvds for $5.
wholefoodnut

Joined: Jul 12
Posts: 5,135

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Posted: 09 Nov 2013, 09:02
Yup all sorts of options for me it's walking. Doc says no running. Too much arthritis in the knees and ankles from old injuries. I'm supposed to do strength training you can use all sorts of around the house objects for wts. $20 for the entire yr is good for me as they have elipticals and a wt room with equipment that helps me. I can go straight there after work once i get home it takes alot to drag me back out into the world
"The way we eat in America makes us sick, and if we change our diet--simply incrementally-- we will be healthier." Mark Bittman Food Matters

Jeri
wholefoodnut

Joined: Jul 12
Posts: 5,135

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Posted: 09 Nov 2013, 09:02
If the weather is bad just walk in your house or in place. Library is another good source for dvds books etc
"The way we eat in America makes us sick, and if we change our diet--simply incrementally-- we will be healthier." Mark Bittman Food Matters

Jeri
sadliver

Joined: Feb 13
Posts: 1

      quote  
Posted: 09 Nov 2013, 20:44
You need a job! Get busy and quit feeling sorry for yourself! Life isn't always handed to us on a silver platter.




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