New to Exercise - Where to Start?
First off, I'm not new to physical activity as I was on a High School swim team, played lacross and did some motocross when I was younger.
Now, after college and working 40 hours a week, it's hard to find time to do the activities I used to do that helped me stay in shape. I currently weigh 173 lbs and 5'5". I would like to loose 20 lbs and tone my muscles and stomach area.
My diet isn't the greatest or the most consisent. I drink sodas throughout the week and eat out two-three times a week too. I don't over eat, but just don't choose healthy options.
Through my work, I have the use of a 25-yard lap pool and a LA Fitness membership. I also own a mountain bike and road bike. I usually ride between 10-30 miles a week for fun.
My goal is to loose some belly weight and tone up my arms. What kind of routine should I start not to get frustrated or turned off to exercise at a gym?
You need to include cardio exercise in your daily schedule..... cardio will help you in burning your calories and reduce your body fat. You will also need to start weight training as this will increase your metabolism and you will consistently burn more calories throughout the day as well as get some muscle tone back. Push-ups and swimming laps are the most important and effective workout to tone-up your body... you'll also be aware of your eating habits... cut out beer, soda's sugary drinks...don't drink calories. You need to change your lifestyle, eat healthier & think positive and you'll notice a huge change in you...
The best way to start is to first set weight loss goals for yourself. Once these are set you can then plan your exercises around this!
If you have the opportunity to walk somewhere other than drive do it! This is an easy way to fit exercise into any schedule. Stay motivated and plan out a healthy menu for the week as well as workout routines.
The best place to start is with your diet. Figure out what your total daily calories should be and cut that number back between 200 and 500 per day. Try to load up on fiber. The pros of being "fuller feeling" longer greatly outweigh the cons, which need not be mentioned.
I have been toying with the idea of adding a half cup to maybe a full cup, of plain oatmeal to every meal I have. This is more cause I really haven't figured out how to get six small meals in with my schedule.
Cut your going out to eat to one day a week and keep your daily calorie intake in mind when eating out. Just because it's a "cheat" day doesn't mean to blow it and overload the calories. (I am VERY guilty of doing this on cheat days.)
I've found that most people will suggest (and I agree) that you should probably do something like this:
Monday - Arms, chest
Tuesday - cardio
Wednesday - back, core
Thursday - cardio
Friday - legs
Saturday - cardio
Sunday - off
You can always switch your rest day to best fit your personal schedule. As far as the actual weight routine, it's dependant on what you feel most comfortable doing. Also, change up the order of the weight training every few weeks to "shock" your body. You do the same routine week in, week out, your body will catch on, so to speak, let alone you may become bored with it.
Also, create a journal of some sort, be it here or just a note book on your night stand. Keeping a written record of your progress and what you are eating will keep your powering towards your goal. Hell, the coolest one I saw was a guy who took a picture of himself every day for a year and made it into a video.
Most important thing to remember. What you do now, will not be the end. It is just the beginning and you must keep with it to maintain the results. you can always tone down the amount of exercize you do once you lose the weight, but you must continue to exercize.
GL and best wishes!
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