How much exercise should a woman over 200 lbs. begin with when trying to lose weight?

Question

I have started an exercise program in which I've been doing the bike at the gym for 30 minutes for 3-4 days per week. Recently I added weights and shorter intervals of cardio...my problem is that at 216 lbs. I'm really tired and although I feel I should work out for more time I don't know if that is unrealistic. Everyone says that it is good just to exercise but I want to see real results. I started last month at 222 lbs. but in the big picture that is not a significant loss and I am on a good eating plan. Should I force myself to work out for a longer period of time? I feel badly about it. Any advice you can give would be greatly appreciated. I can't afford a personal trainer. How can I overcome that tired, desparate feeling? I've been overweight for 3 years now but at this point I want to lose it.

Answer 1

Try this diet and excersize program-

here's a great one-

EAT BREAKFAST!!!!

there is an old saying,

eat breakfast like a king, lunch like a prince, and dinner like a pauper

Big Breakfast, medium lunch small dinner

Breakfast= fruit, 3 eggs whites, 1 piece of whole wheat whole grain light toast, milk or orange juice, coffee if you want with skim milk and 1 splenda (best artificial sugar)

lunch= turkey sandwich with a very little bit of light mayo or mustard (russian dressing is out) lettuce tomato, pickles, all the veggies you want on it!, 1 piece of fiber filled fruits (apple , anything with a skin) or nuts

dinner- grilled or baked chicken, fish (can be very lightly breaded with lemon and pepper, if it is salmon you should go with cajun spice on it!), or turkey cutlet, on a salad with a non-creamy dressing (little or none of any dressing at all), one piece of whole wheat bread with margarine or light butter.

Snacks= lowfat crackers with cheese
fiber filled foods ( granola bars light ones only!!), apples, nuts, etc.
carrots, celery, or peppers in lowfat dip

try to eat 2 or less snacks a day, at most 3

drink water and green tea (with 1 splenda or unsweetened)
you can crystal light to water

staying hydrated speeds up metabolism

green tea and green tea supplements also speed up metabolism

excersize- 1 hour, intense cardio 6 days a week, strength or resistance training (3-5 days a week, don't work the same muscle group 2 days in a row), 1 day of low intensity cardio a week

good luck, don't try to lose the weight too fast, it will only cause loss of muscle and water, lose it slower and it will be all fat ( don't slow down wight loss on purpose though)


as for the abs and love handles- crunches, leg lifts, leglift-crunch, plank, buy a swiss excersize ball and find an article on how to use it, that should work your abs and muscles known as love handle obliques.

Once again good luck!

Remember, you can do this, I'm rooting for ya!!!!

Answer 2

Exercise or no exercise you won't be able to lose the weight if you don't cut your food intake but we all know that's pretty hard, right? A good appetite suppressant can help you out big time but it has to be natural or you can get into serious heath problems.

I lost 38 lbs in 2 months by using garcinia cambogia extract (FDA approved 100% natural). In my first month 26 and then 12 the second month. I was an emotional eater and these supplements changed my life. They act like an appetite suppressant so I didn't feel like eating anymore. Not hungry anymore -> Lower calories -> Lose weight, simple as that. I did no exercises just 20 minutes walks 5 days a week.

It's been 4 months since I lost the weight and I did not gain any pounds back, actually I lost another 5 lbs (I stop taking them after I lost the weight). If you want to take a look here is a website where you can find discounts: http://www.garciniacambogiapromo.com I got them 30% off from here. Hope this helps!

Answer 3

If you are doing some weight training exercises you are building muscle and burning fat so your weight can stay the same. Don't just focus on your weight focus on the overall look you are happy with. Weight training will put muscle on you and help burn fat so you might even weigh more but your appearance will look thinner if you have burned off extra fat. At 5'3 125 lbs doesn't seem like you have to much to worry about so maybe you want to try and reach some training goals such as being able to run a certain distance in a certain time frame or lift a certain amount of weights for more reps. Good Luck

Answer 4

200 Lbs Woman

Answer 5

I found the book to be very informative and easy to read.

I've lost 17 pounds in 12 days, I'm just concerned that I'm losing too much weight, too quickly. I will admit I haven't followed the guide exactly. I'm not sticking perfectly to the listed foods and meal plans (but mostly) and doing very little exercise, but the weight keeps flying off.

It clearly works and if I'd followed it exactly I think it would scare the living daylights out of me because of the amount that I'd lose. So thanks again for the information. I've never purchased anything like this before because they are usually full of trash, but 3WD has been a pleasant surprise.

Get started today!

Answer 6

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min (first 20-30min body burns carbs and only then starts burning fat), light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 7

Do what you can little by little. if you are unable to do more than 30 minutes then dont force yourself. have you tried other machines or workout videos? it could be you just haven't found what you like. you have lost 7lbs this month that is great! dont rush it or it will come back way easier. 1-2lbs a week is good and healthy, and yes it is significant! What is even more significant is that you are taking the time to work on your health and DOING something about your issues. Congrats to you

Answer 8

The the next occasion it snows, up your karma and also shovel your neighbor's sidewalk also.

Answer 9

Physical exercise the next day when compared with morning

Answer 10

1