I'm overweight and unhappy, so I'm trying to lose some weight. I weigh 80 kilos now and i'm fairly short, so my BMI is high, close to 30. I'd like to lose around fifteen to twenty kilos. At the moment, I'm excercising for at least half an hour every day, mostly on an exercise bike. I usually pedal normally, because when i tried standing up I injured my knees and could hardly walk, let alone ride my bike.
I've tried swimming (when my knees were injured), and I really like that but it's difficult for me to find the time to do it every day. I can't afford to go to a gym or get a personal trainer, but I really, really am committed to losing this weight. How else can I exercise? Or is what I'm doing working? I feel good after I exercise, but if I stop for even a day or two I actually feel bigger.
2007-02-15 22:04:14 · 5 answers · asked by L 3 in Health ➔ Diet & Fitness
So far it sounds good. I wouldn't suggest standing on the bike. Stay seated, make sure the seat is adjusted properly so you don't do any damage to the knee. What you are looking for is an increase in your heart rate. So a good 30 minute work out should include warming up and cooling down, combined with a good stretch where you are pushing yourself fairly hard.
Swimming is an awsome way to get a good work out as it works the entire body, along with cardio.
You can also walk. walking where not as intense as biking or swimming is a good way to get some excersise.
I might also add, as I always do. Make sure you are getting a good balanced diet along with your excersise, that means don't cut out carbs. At this stage of the game don't pound the carbs but make sure it's a part of your everyday diet.
Good luck, and don't get upset if you have good weeks and bad weeks... with regard to the loss. Don't weigh yourself daily either, the effect of seeing little losses rather than a bit larger ones can have an adverse effect on your outlook
2007-02-15 22:16:17 · answer #1 · answered by damond h 6 · 1⤊ 0⤋
No. You need to include some weight/resistance training into your routine. Doing just cardio will lose more muscle than without resistance training, and less muscle equals a slower resting metobolic rate, and thus a slower resting metobolic rate will burn less calories. The more muscles you have = the more calories you burn.
So the following forumula: Healthy eating (I don't use the word diet!) + cardio + resistance training = good fat loss.
I'll give you a link to a article in losing fat. Remember, you are trying to lose fat, not weight! Anyone can lose weight, but it's whether if it's fat loss or not. The other thing I want you to get out of your head is the BMI. The BMI doesn't take effect of your body fat %, so someone could be well within their BMI, but could have a high body fat %. What I suggest you do is aim to get to a good body fat %, rather than a value on the scales. Hope this helps
Please do read this article!
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
2007-02-16 06:19:48 · answer #2 · answered by dan 2 · 0⤊ 0⤋
You've made a good start and just need to keep at it. You need to develop a long term plan to increase in intensity as you go. Start with walking and riding as you are doing to strengthen your joints (this will help with your knee problems). Swim as often as you can because this uses most of the muscles in your body with the least pressure on your joints. Once you feel more confident you can break up the walking with a little jogging. Try some jump rope as this is great for cardio and can really help you break a sweat. Just keep increasing the intensity as you go and you'll soon be in great shape.
Try to focus on getting fit and feeling better and the weight will lose itself because the better you feel the more you will get into it.
Hope this helps.
2007-02-16 06:20:41 · answer #3 · answered by homer28b 5 · 0⤊ 0⤋
well, i think it's good to spend at least 30 mins. of your time exercising. it's a good start. You may progressively increase the time duration and then increase the level of difficulty, say pedal harder and faster.
But the key to reducing weight is not physical activity alone, you should match it up with just the adequate balance diet. An effective weight reduction means a lifestyle and behavioral change. So keep it up!
2007-02-16 06:19:07 · answer #4 · answered by schirlet_24 2 · 0⤊ 0⤋
Can you add some weight lifting to your routine?
Maybe you can find a community gym or school gym that will allow you to stop by once a week to do some weights.
Also, hiking can be a great workout and it's free and so much fun.
2007-02-16 11:13:16 · answer #5 · answered by eyk2007 3 · 0⤊ 0⤋