Any good advice on exercise routine?

Question

I'm a fatty..going to start Gold's gym..what's a good routine for me..how much cardio, weights? I've been trying to accomplish this goal for years..seriously need something that will be effective..
PS. I'm on S Beach Diet..any comments or other suggestions

Answer 1

Here's something simple and challenging. Walk up and down a flight of stairs (about 13 steps) for 20 minutes. You may need to start out at only 5 minutes; for it's not as easy as most people think.

Answer 2

well if you are going to start and you are serious about it then i would start out slow for two reasons: first off you will not be used to the excercise and will of course be a little sore, but thats normal, everyone goes through that, second, if you do too much then it may turn you off and you will probably not go back. That being said, my advice is to do something that you have already been doing even before you start, and that is walking! Hop on the treadmill and walk, set it for 30 min.,start out as a slow walk and if you want, quicken it up a little bit, every 5 minutes, and then go back to your original speed. Commit yourself to this routine for about 3 months, yes, 3 months! 30 minutes a day,at least 3-4 times a week.You will soon see that your breathing has changed, you can keep up with the increased speed and that your clothes are getting baggy. In those 3 months you will see that you will have to increase your speed because it wont be challenging anymore, how can you tell? Easy, you want to pace yourself at the point where you are breathing harder but that you are still able to speak, if you cant then slow down, also bring an ipod or walkman, it will make the time go quicker. Later on you can progress to the elliptical, then cardio and weights, remember to pace yourself, also remember this, it took you a long time to put on that weight, dont expect it to all come off in 2 weeks, but if you stick to it , it will melt off you.Commitment is key,envision yourself slimmer, your mind has more to do with it than your body. Your eating habits are important too, continue eating the same except cut out fried foods completely, cut down gradually on sugars and sodium, eat like a king at breakfast, like a queen at lunch and a peasant at dinner. Good Luck!

Answer 3

OK first you should always stretch before a workout and bring plenty of water with you. If I was you, you may want to start off doing your cardio first(never skip it) maybe 25-30 minutes on the treadmill or bike, something to get you sweating and then slowly work your way up on your time. Then you should lift weights 2-3 times a week. This routine has worked for me and I hope it works for you. Remember the calories you put in must match the energy that is put out.

Answer 4

I was 180 lbs and pushing size 16 in January. I bought a George Forman grill and used it faithfully for the first 2 weeks of this year. I grilled chicken breast(pilgrims pride in a bag - $8.99 or so) It will last 1 week for 1 person.
8 am - Dannon Yogurt Smoothie
9:30 am - banana
11:00 am - apple
12:30 pm - 1 chicken breast cut into cubes,1 cup brown rice(boiled in a bag), and 1 cup of frozen broccoli. I would boil the rice and mix the cut up chicken in a bowl. I would add the frozen broccoli and microwave for 2 minutes or until it is hot.
2:00 - granola bar
3:30 - carrot/peanut butter for dipping. Peanut butter is good source of protein.
5 - 6 pm - ground turkey (you cook it just like ground beef) mixed with rice and green beans or broccoli or you can eat a chicken salad.

I did this faithfully (with lots and lots of water) for 2 weeks and lost 10 lbs....no exercising. I kept eating this throughout the month and did not lose anymore. In February I joined the gym and bought 16 sessions with a personal trainer. He showed me how to work out and kept me motivated. I knew I had to do good because I was reporting to him 2x a week. We did lunges, cardio, lifted weights and ab workouts. The other days I worked out on my own. I was faithful and lost 10 lbs in Feb, then 10 lbs in March. By April I had not lost anymore weight, but we started lifting weight which built muscle, therefore I weighed more, but was losing inches. I did not lose weight but lost a dress size. In May, same thing.....another dress size!! By June I was really wanting the scale to read less! I was 150 at this time. I joined Bally's boot camp and lost 5 lbs the first 2 weeks and another dress size!! I am now a size 6. I was 145 in the middle of June and a size 8. So, I have lost inches. I did not beleive people about not watching the scale, but instead to measure by clothes and boy is that true. My confidence is definitely up there again!! Sorry this is so long! I was one that swore I would never hit the gym or change my eating habits. Now I am workout freak and love to eat healthy!! GOOD LUCK!

Answer 5

If you're going to begin at Gold's gym, there should be a trainer there to show you what exercises you need to do.
I don't know your age or gender, and that makes a difference in the way that you'll train.
Cardio is a must. Gold's Gym should be able to tell you what your heart rate should be for a given amount of time of cardio training. Weights are very important.
Good luck to you. Think positive and DON'T CALL YOURSELF A FATTY.
Take it easy

Answer 6

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and register your physical activities.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with excellent resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter.

A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com

Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good indoor air purifier recommendation and if you have other questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Answer 7

I've heard that www.bodybuilding.com is a good place to start when to comes to establishing a workout routine. You might also want to check with some of the trainers at the gym to have them work with you to set up a routine that will give you the results you're looking for.

Good luck :-)

Answer 8

Yes,don't do it.That is self abuse, Just joking :)
Diet is not good try eating healthy,small meals every 4 hours,veg's and white meat.No sugar and white flower.Change 1 thing in a week and walk everyday 20 minutes.

Answer 9

there are some great ideas on cardio and weight loss and more on this article. i hope this can help you out

Answer 10

sometimes i use www.freetrainers.com. u type in ur goals and body information and they can give u a workout for a couple of weeks