Hi everyone!
I'm 26years old ,about 5'6"tall and weigh a huge 103.5kgs. I started by joining a gym four days ago. Now I I've been always abt. 95-98kgs for the last 8yrs. Or so. But level of inactivity has gone up considerably over the last 4months. I won't lie I've been pretty bummed out for the last 10 months. So I am finally ready to battle once again with wt. and seeing all the results people are posting up makes me want to be one of the success stories soon.
So firstly I know I need to lose abt. 35kgs and that's a long way to go, but I want to do it right.
Goal for the remainder of the year is to lose abt 12kgs . That's 4kgs a month.
Please feel free to recommend workouts for when I am at the gym. What the right amt. of cardio for someone with wt. should be. Also diet plans sound good. I am thinking of consulting a dietician along with workouts.
Other then this, since I am not working at the time i have alot of free time so, are cardio workouts morning and evening good for me? Other then that are spinning and Pilates good at the moment or should I opt for them when some of the wt. is off? Lots of questions and I am pretty clueless. Trainers at the gyms have their own thing going on that's why I'd like get you people's advice on exercises and things.
Lastly I am really big at the midsection and hips and backside have also expanded due to long hrs. Of sitting.
Looking forward to hearing from you. You have no idea how much I would appreciate inputs from anyone.
Just getting started. Would appreciate your thoughts.
Moderators: Boss Man, cassiegose
Re: Just getting started. Would appreciate your thoughts.
Hey Tanhee-
Good for you for getting started. The key is to have that long term goal but break it down into short term goals (weekly, monthly). Starting out, try to get in 4 workouts each week. Right now I would suggest 2 strength training workouts and 2 conditioning/cardio workouts.
For strength you want to do a full body circuit and the key is form. If you can get someone at the gym to help you with that, that's best. Here's an example of a great starting circuit:
Perform 3 rounds. Perform each exercise back to back with minimal rest and then rest 90 seconds between rounds:
1. Body Weight Squats (sit down and back on a bench) x15
2. Knee Push Ups x10
3. Inverted Body Row (here's an example, start with your knees bent though and set the bar up to waist height- http://www.youtube.com/watch?v=1G28qN9F ... ure=fvwrel" onclick="window.open(this.href);return false;) x10
4. Body Weight Reverse Lunge x10/leg
5. Plank x:30 seconds
For conditioning start on a treadmill and walk for 3 minutes to warm up. Then bump up the incline slightly (4-5%) and walk briskly for 1 minute. Bring it back down to just 1% incline and recover walk for 1 minute. Repeat this 1 minute on, 1 minute off until you reach 20 minutes. Try to add 1 interval each week.
Be sure to stretch and drink lots of water (70-80 ounces a day). For nutrition just start with really basic stuff, no diets. Get lean protein with every meal (chicken, fish, turkey) along with veggies and 1 serving of fruit per day.
Let me know if you have any other questions and keep us all posted on how you're doing.
Good for you for getting started. The key is to have that long term goal but break it down into short term goals (weekly, monthly). Starting out, try to get in 4 workouts each week. Right now I would suggest 2 strength training workouts and 2 conditioning/cardio workouts.
For strength you want to do a full body circuit and the key is form. If you can get someone at the gym to help you with that, that's best. Here's an example of a great starting circuit:
Perform 3 rounds. Perform each exercise back to back with minimal rest and then rest 90 seconds between rounds:
1. Body Weight Squats (sit down and back on a bench) x15
2. Knee Push Ups x10
3. Inverted Body Row (here's an example, start with your knees bent though and set the bar up to waist height- http://www.youtube.com/watch?v=1G28qN9F ... ure=fvwrel" onclick="window.open(this.href);return false;) x10
4. Body Weight Reverse Lunge x10/leg
5. Plank x:30 seconds
For conditioning start on a treadmill and walk for 3 minutes to warm up. Then bump up the incline slightly (4-5%) and walk briskly for 1 minute. Bring it back down to just 1% incline and recover walk for 1 minute. Repeat this 1 minute on, 1 minute off until you reach 20 minutes. Try to add 1 interval each week.
Be sure to stretch and drink lots of water (70-80 ounces a day). For nutrition just start with really basic stuff, no diets. Get lean protein with every meal (chicken, fish, turkey) along with veggies and 1 serving of fruit per day.
Let me know if you have any other questions and keep us all posted on how you're doing.
-
zumbawjade
- STARTING OUT
- Posts: 10
- Joined: Fri Nov 30, 2012 10:35 am
Re: Just getting started. Would appreciate your thoughts.
The person above me posted some very useful information, I would definetly consider following it.
I think that contacting a dietition or nutritionist would be a great idea for you. Before you begin any exercise/ weight-loss program, make sure that you check with your doctor and get that okay that you're fit to be performing whatever program you chose to follow (although at your age, I'm sure you won't have a problem).
I lost a decent amount of weight myself and I know that the best way to do that is through building a good network of people who will help and encourage you. Weight loss is not easy and it's not (always) fun. It taks a lot of hard work and dedication and the best way to accomplish that is by surrounding yourself with people who have similar goals and making sure that your family and friends understand and support your goals.
You can start emailing me ([email protected]), I have been where you are now and I love following and encouraging people throughout their weight loss goals. I also send out a weekly newsletter that contains tips, tricks, own recipes and meal/exercise plans, and discounts on products (I recieve them because I'm a Zumba instructor.)
I wish you the best of luck and hope that you are successful in your endeavors!
I think that contacting a dietition or nutritionist would be a great idea for you. Before you begin any exercise/ weight-loss program, make sure that you check with your doctor and get that okay that you're fit to be performing whatever program you chose to follow (although at your age, I'm sure you won't have a problem).
I lost a decent amount of weight myself and I know that the best way to do that is through building a good network of people who will help and encourage you. Weight loss is not easy and it's not (always) fun. It taks a lot of hard work and dedication and the best way to accomplish that is by surrounding yourself with people who have similar goals and making sure that your family and friends understand and support your goals.
You can start emailing me ([email protected]), I have been where you are now and I love following and encouraging people throughout their weight loss goals. I also send out a weekly newsletter that contains tips, tricks, own recipes and meal/exercise plans, and discounts on products (I recieve them because I'm a Zumba instructor.)
I wish you the best of luck and hope that you are successful in your endeavors!