I am 5'5 , 34 yrs young,150lbs. I put on 30lbs and need to loose them. How should I start an exercise plan?

Answer 1

You want to start kind of slow at first. If you try doing to much to quick you could injure yourself. I would suggest doing a mixture of cardio and weight training. Cardio will burn a lot calories in a fairly short amount of time. As far as weight training, you don't need to lift a lot of weight but 10-15 reps of a light weight for about 3 or 4 sets. Muscle burns calories at a faster rate than fat so it'll increase your metabolism. If you like soft drinks and stuff like that, you'll have to discipline yourself to stop drinking those. And also focus on eating a healthy diet. Most people think the less food you eat the more weight you'll lose. But if you eat breakfast, lunch, dinner, and a couple of healthy snacks in-between, you'll notice that the lbs. will start coming off.

Answer 2

5'5" and 150 pounds isn't so bad, but if you want to lose a few.... The most important thing is to eat right and get moving!! :)

Eat right... Don't cut TOO many calories, and don't be overly restrictive on what you do eat. Stay away from(limit your intake) overly processed foods, and sugar... Eat more vegetables - preferable fresh, fruit, whole grains. Lean meat. Drinks lots of water (64 oz or more per day), and watch the soda intake!

Get active... Take morning or evening walks... Find a physical activity or two that you enjoy... If you enjoy exercise you more liekly to stick to it! Some people prefer to work out alone, but if you're not one of them, find a work out buddy. A friend, significant other, relative, coworker, neighbor. A lot of people have more success when they have a fitness buddy.

Again, do not be too restrictive. You can lower your metabolism, and in turn gain even MORE weight!

Be patient, concentrate on your health, and you will reach your goal in no time! :)

Here is a weight/height chart.... If you are medium or large frame, you may already BE at a healthy weight for your height! More info... http://www.healthchecksystems.com/heightweightchart.htm

At 150 pounds you should consume around 1800 calories per day, to lose weight safely.

NEVER go under 1500 calories per day without being under a doctor's supervision.

Good luck to you! :)

Answer 3

First you need to take a close look at the things you are eating. If you gained 30lbs you probably changed your diet.. the excuse that when you get older your matebolism slows down doesnt mean you gain 30lbs. I had always had problems with my weight since I was a child, but it all changed after I took a nutrition class in college. To this day that was the best class I ever took. Learning about nutrition is one of the keys to losing weight and maintaing a healthy weight.

You also need to examine what type of fitness you currently have. When was the last time you worked out in terms of jogging, cycling, fast walking etc...

Once you have an idea of what you are eating on a daily basis, you need to figure out how many calories you are eating daily. Every 3500 calories is roughly a pound.

Your goal as I tell all of my friends is to start changing the bad habits you may currently have and start living a healthier life. What happens once you lose the weight? Having a established healthy living is the best way.

There are many factors that you need to consider when trying to lose weight, such as, how much time do you have to exercise? how many days can you exercise?

As always dont start too fast if you start to run as it can hurt your knees are you will be in square 1 again. Many other people will tell you to cut back on what you eat and exercise, but those answers, although correct, do not take into account your daily life.

I have helped many friends lose weight safely, natural and without them having to set a foot at a gym. I have never charged anyone and will never do. Feel free to email me at [e-mail] so that I can send you a couple of more questions that need to be answered before anyone can give you a training plan.

Freddy

Answer 4

Ah I have been there. I decided last year that I needed to get off my butt, so I decided to check out a few health club websites online, and several offer a week or 2 trial membership where you can visit and try out the equipment and so forth for free. I think this is a good way to test the waters if you're thinking of either joining a gym or buying exercise equipment but don't really know what you're looking for.

Myself, I liked the ellipticals at the gym, but I was uncomfortable with exercising in front of everyone at the gym and found it was a pain to drive to one after a long day at work. I ended up buying an elliptical machine to use at home and its worked out great, I started with the lowest level of resistance and did 10 minutes a day until that got easier and I gradually stayed on longer and started raising the resistence level as I got into better shape.
My boyfriend started walking when he wanted to lose weight, he did that for awhile and then bought himself a bike and now he rides that most days, he finds being outside helps to clear his head and gives him some scenery to look at while hes exercising. I have another friend who goes to aerobics classes and she swears working out with people is the best motivation.

I guess its up to you to figure out the best strategy for yourself, but whatever you do, start slow, starting an exercise plan can be hard when you're out of shape, you don't want to work yourself too hard and burn out. If you can find exercise that you like and that fits into your lifestyle you're setting yourself up for success. Hope that long rambling answer helps :-)

Answer 5

You should honestly assess your activity level during a typical day. Then decide how you can double it over a 4 week period then double that again over the next 4 week period and so on (by walking more, cycling, swimming or running). Only eat at main meal times (no snacks) and eat low fat, low carb foods only. For drinks again low carbs ( no sugar - that means most alcohol - and no fatty milk shakes). You will be amazed at the results if you have the tenacity to stick to it that is.

Answer 6

pace yourself. maybe get a gym membership with a free training session! don't pay for training. just one session adn you really can learn what you need to do and how to use the machines. most importantly-if you have any health concerns-visit a dr first! just stick with it! and drink lots of water!