Need help for a suitable regimen for exercise.?

Question

With help from websites such as the Navy, and some random sites, I have found that my Fat Percentage is high(25%) and my BMI is also high at 27.5.

I am 20 years old, 5'8 170-180lbs. I used to be 140, but gained weight again.

To lose weight, I am changing my diet to take in 12,000 calories per week. Also increasing fiber and protein intake.


What I need help with is an exercise regimen to go with this. Something cardio, with a few exceptions listed below:

I have asthma and running/jogging causes severe chest pain(treadmills give me less trouble for some reason).

I am extremely out of shape, I need something that will not require too much effort at first(slowly work my way up to high cardio)

Please post recommendations or websites that may help.

Answer 1

Steps

1. Do something you enjoy; if you like it you'll keep at it. Not all workouts are at a gym: try biking, inline skating, rowing, swimming, hockey, a rugby team. Enjoyment is the key to sticking with it.
2. Make a commitment. Don't just make a mental promise to yourself. Get a journal. Write down what you want to accomplish and a time frame for reaching your goals.
3. Make reasonable goals for yourself. If you've never worked out before or haven't worked out in a long time, don't expect you'll be able to work out for an hour a day, six days a week. Try starting out with three, 30 minute sessions of aerobic exercise per week. Then after two weeks, incorporate two weight lifting sessions in between your aerobic days.
4. Tell people what you're doing! Tell your husband, wife, sister, friends--anyone. We always do better when we think someone else is watching! Don't be obnoxious and remind everyone all the time, but let your close friends and relatives know about your goals. Ask them to encourage you once in a while.
5. Chart your progress in your journal. You can weigh yourself, although weight is not always an accurate view of fitness. Record the way your body feels after workouts and take body measurements.
6. Try to incorporate a healthy diet with your exercise routine. Eating foods high in nutrients and low in fats and empty calories certainly makes you feel better before and after work outs.
7. Drink water! Read How to Drink Water for Health. On the days you work out, you should drink even more than the suggested amount.
8. Start small, then build up from there! Maybe start with doing 10 minutes of exercise, every other day. There is no need to make a giant commitment right away. You'll be suprised how starting small slowly winds its way up to a daily excercise regimen, and healthy body!


by

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Answer 2

Hi there, sweetie. Congratulations on wanting to get in shape!
12000 calories per week should be fine for a man your size.
Just don't go overboard on protein. Too much is worse than too little.
If you have access to a treadmill, than walk on it at the lowest incline and a good speed for you and build up from there.
Also, you could check out some workout DVD's from your library. I know this might be embarassing, but maybe you could get some made for senior citizens. They will be gentler and you can build up.
Yoga and pilates are great strength builders, but don't put too much stress on your body from weights.
Good luck!

Answer 3

I recommend adding some weight training to jump start your metabolism. Here are some links to a weekly workout and a sample meal plan. Feel free to adjust them make them suit you.