Pounds go now....

[Stinktownkid]

Hello all, I want to start working out, but I don't know what to do. I probably need a personal trainer but i can't afford it. I just want to loose some pounds and get in shape. I need some kind of exercise schedule. Can anyone help

[Ryan]

We can probably come up with some ideas. First, I need more information about you, such as:

 

Age

Height

Weight

Existing medical conditions

Desired goals (be specific if possible)

Current activity level

Prior exercise experience

[Stone]

Listen to ryan.... He really knows what he's talking about

[HokeyReligions]

Did you have to take gym class in school? Did they make you do exercises like stretch and touch your toes, and jumping jacks, and stuff?

 

Stand in front of your TV and watch a 30 minute TV show. Do these stretching/mild arobic exercises while watching that show.

 

Start slow & stretch and you can work up to more exercies later. There are books and websites that can give you a decent workout that won't cost you anything but the time and commitment to practice them.

[NEONINK]

Don't overdo it out of the gate!

 

Start slow, a 15 minute walk per day. Enjoy the sights along the way. After a few weeks, pick up the pace. In 15 minutes, a brisk pace is usually one mile, believe it or not. I'm a slow jogger, and I'm a 10-minute mile girl.

 

Eventually, include a 30-minute walk on Saturdays or Sundays when you have more time. That's the time you can also work out your stresses or think about things and meditate. I used to walk my problems away.

 

Then later when you feel stronger, add weights or a yoga. There are cheap hand weights, I use a pair of 8-lbs dumbbells, and they can do over 20 exercises. And/or there are some really good yoga tapes. Stretching is the bomb!!!!!!!!!!! Anybody can do it.

 

Eventually, with time and conditioning, anything is possible. There are people running marathons that used to be obese. Just take your time. Life isn't a race.

[Ryan]

Aye....more people with good intentions but poor information. This kind of rhetoric is commonplace advice, but it has little merit.

 

I shall discuss.

 

Did you have to take gym class in school? Did they make you do exercises like stretch and touch your toes, and jumping jacks, and stuff?

 

Very little of practical use has ever been taught in a gym class. Those instructors are ignorant as hell.

 

Stand in front of your TV and watch a 30 minute TV show. Do these stretching/mild arobic exercises while watching that show.

 

This isn't very structured, nor is it very effective. Stretching movements should never be done prior to or in place of actual exercise. "Aerobic exercise" is a huge misnomer that really has no meaning, since all activity utilizes both aerobic and anaerobic energy pathways.

 

There are books and websites that can give you a decent workout that won't cost you anything but the time and commitment to practice them.

 

You just won't actually be exercising. It is not possible for someone to engage in actual exercise at home with zero expense.

 

Start slow, a 15 minute walk per day.

 

I have no problem with this...but it's not exercise. It is recreational activity that is part of an active lifestyle. Why is it recreation....

 

Eventually, include a 30-minute walk on Saturdays or Sundays when you have more time. That's the time you can also work out your stresses or think about things and meditate. I used to walk my problems away.

 

That's why. While these can be valuable, none of the above are goals of exercise (which is to stimulate improvements in the general areas of physical fitness).

 

Then later when you feel stronger, add weights or a yoga. There are cheap hand weights, I use a pair of 8-lbs dumbbells, and they can do over 20 exercises. And/or there are some really good yoga tapes. Stretching is the bomb!!!!!!!!!!! Anybody can do it.

 

This fits the fallacy of getting into shape so you can get into shape. There's no reason for that.

 

Yoga....general waste of time. If you enjoy it...do it...but it's not even close to exercise. It's also flawed in that incorporates many unsafe practices and movements.

 

As for cheap hand weights...please. 8lbs is of zero challenge to even the most untrained individual. This is the kind of stuff that commercial interest have pawned off on women as useful.

 

 

Before people misinterpret me, I'm not saying that anyone should jump right into a hardcore strength training program. All beginners go through a process of learning movements and building up to challenging levels of intensity. All of the structure is intact from the getgo, so there is no guessing. All of the activity is chosen for the purpose of being TRUE exercise once it does become challenging. Anyone can do it. Strength training does not require any existing level of fitness or ability, which is one of the necessary characteristics of exercise.

[Abraucht]

Yoga....general waste of time. If you enjoy it...do it...but it's not even close to exercise. It's also flawed in that incorporates many unsafe practices and movements

 

Have you ever done Yoga. If so what kind. There are hundreds of different kids of yoga out there - some for relaxing, toning, meditating, and yes aerobic.

 

The different sequences you do in a fast and repetitive pace speeds up your heart beat (aerobic ) and the slow controlled movements help in toning and strengthening your body.

 

The crow pose itself requires you to hold your entire body weight on your for arm and hold for 5- 8 deep breaths approx 30 - 45 secs.

 

Yoga is an excellent form of workout but I would always incorporate it in with running or any other aerobic exercise that keeps your heart rate up along with weight training and maybe a martial art.

 

I believe you have to keep your self excited about working out. Keep changed and challenging yourself. See how far you can go.

 

Join a gym that has a lot of different classes you can take. Most gyms today have one or two forms of martial art, maybe Ti Juan Do or a cardio Kick class, yoga and plenty of aerobics classes. This way you can always change it up.

 

Gyms today usually will give you one or two free sessions with a trainer.

[Ryan]

Have you ever done Yoga. If so what kind. There are hundreds of different kids of yoga out there - some for relaxing, toning, meditating, and yes aerobic.

 

That's all fine and good, but none of those purposes are really what exercise is about.

 

The different sequences you do in a fast and repetitive pace speeds up your heart beat (aerobic ) and the slow controlled movements help in toning and strengthening your body.

 

Speeding up one's heart is not a valid definition of exercise or "aerobic." Toning has no physiological meaning. As for strengthening....you need overload and progression. Yoga does not implement either very well.

 

The crow pose itself requires you to hold your entire body weight on your for arm and hold for 5- 8 deep breaths approx 30 - 45 secs.

 

Sounds excellent for crushing my arm...but that's not usually something I promote.

 

Yoga is an excellent form of workout but I would always incorporate it in with running or any other aerobic exercise that keeps your heart rate up along with weight training and maybe a martial art.

 

You just stated that yoga was capable of both aerobic and strength training. Now you state it should be incorporated with something else to achieve those results. I prefer to achieve benefits in all areas of general fitness with ONE activity.

 

I believe you have to keep your self excited about working out. Keep changed and challenging yourself.

 

I agree that exercise requires constant challenge. As for excitement...that is irrelevant. Exercise is not entertainment. Results are the motivation.

 

Most gyms today have one or two forms of martial art, maybe Ti Juan Do or a cardio Kick class, yoga and plenty of aerobics classes.

 

If someone wants to learn a martial art, they should focus on the skill and technique involved. If someone wants to improve general fitness, they should partake in proper exercise (which "aerobics" isn't). Mixing the two leads to loss of both. Good luck defending yourself with what you'd learn in a "cardio kick class."

 

Gyms today usually will give you one or two free sessions with a trainer.

 

....with a trainer who is an idiot. I've talked to dozens of trainers and not one has had a clue. People are better off without those monkeys.

[Heidi2]

You've heard of the phrase: "money doesn't buy you happiness", right?

 

Well, a trainer doesn't always buy you happiness either... And, as you said they cost too much $$..

 

If you want to loose some pounds for yourself interest, here's what I would do. I would first think of any physical activity ( walking, jump rope, swimming, basketball,etc.) which you at all find interesting. Then, from here depending on which sort of pounds you're referring to: stomach, legs, arms, etc???? will determine which sort of exercise best fits you.

 

For my self-interest, I find WALKING quite enjoyable/relaxing. Like for instance, you could stretch/work-out in so many different ways while walking that YOU don't need a trainer to tell you to walk straight, and then some. And, also you could like expand your horizons on a trail, straight road, mountains, hills, beach-front, etc. & enjoy the scenery as well as feeling the best, in everyway possible.!!..

 

Good luck :-)

[Ryan]

Yikes....more rubbish.

 

Then, from here depending on which sort of pounds you're

referring to: stomach, legs, arms, etc???? will determine which sort of exercise best fits you.

 

I swear people do not read anything I write.

It is IMPOSSIBLE to spot reduce bodyfat. It cannot be done. NEVER.

 

For my self-interest, I find WALKING quite enjoyable/relaxing. Like for instance, you could stretch/work-out in so many different ways while walking

 

If walking was this powerful, we would not have obesity problems.

But it's not...and we do. Walking does not even come close to incorporating all of the major muscle structures of the body, which is one of the criteria for an activity to be exercise.

[Abraucht]

Every one's body and metabolism are different and require different techniques. You cannot say what one can and cannot do.

 

I have been working out since I was 14. I maintain a 9% body fat ratio. I am 5'8 and wieght 137. I eat fast food like a junkie shoots dope. This I do not recommend and it is deffinitly something I am working on changing. The point was that my work out works wonders for me.

 

Sounds excellent for crushing my arm...but that's not usually something I promote.

 

This is not crusing you arm this is a form of body stregthening. Can you hold that pose. There is a lot more to fitness than looking like the Hulk. It's about getting to know your body and finding the limits. Yogo will help you do this. Do you know how many people fall out of pose because the posture is hard and requires a lot of physcal strength.

 

You just stated that yoga was capable of both aerobic and strength training. Now you state it should be incorporated with something else to achieve those results. I prefer to achieve benefits in all areas of general fitness with ONE activity.

 

Yogo will do all I metion but nothing is good enough by itself. You can not just wieght train with out some form of fat burning exercise and vice versa. When you combine many things you not only keep intrest in what you are doing and stay eunthusicast but you will also be more willing to stick with your workout. If you are only doing ONE thing than you will become bored eaiser and lose intrest faster and will be back on the couch with in a month.

If someone wants to learn a martial art, they should focus on the skill and technique involved. If someone wants to improve general fitness, they should partake in proper exercise (which "aerobics" isn't). Mixing the two leads to loss of both. Good luck defending yourself with what you'd learn in a "cardio kick class."

 

I do not take Cardio Kick boxing to learn how to defend myself I take it becaause it is exciting and fast paced. It keeps my intrest.

It all depends on what you are looking for and what type of person you are. Aoerobic exercise helps keep me looking the way I look. I don't know what I would do with out it. For some people it may not work but you cannot block out any options. You have to tryo everything and do what works best for you.

 

Ryan have you ever tried yoga before. I would love to take you to a class.

[cindy0039]

Ryan - maybe it would be more helpful if you could explain what you DO recommend this person (and others) do for weight reduction, etc., instead of just putting down everything someone says as being crap. And please be specific. Thanks!

[Ryan]

Every one's body and metabolism are different and require different techniques.

 

People vary in detail, not in fundamentals. The basic principles apply to everyone. This is why we have branches of science like physiology. The "everybody is different" argument is used often and is fallacious.

 

The point was that my work out works wonders for me.

 

Based on your subjective impressions...not an objective definition of general fitness or exercise. I am not concerned with how people FEEL about their activity.

 

This is not crusing you arm this is a form of body stregthening. Can you hold that pose.

 

A form of body strengthening? Where's the full range of motion? Where's the progressive resistance? What major muscle groups are trained? You've got none of the above, which are criteria for activity being useful for improving muscular strength.

 

Of course, I would never bother trying such a pose. It puts an inordinate amount of strain on the wrists and is inherently unstable. True exercise is performed in a safety-conscious fashion.

 

There is a lot more to fitness than looking like the Hulk.

 

By all means, quote me where I have stated that significant muscular size is essential to general fitness and/or that people should strive to achieve it.

 

You can not just wieght train with out some form of fat burning exercise and vice versa.

 

Explain the necessity of this "fat burning exercise."

 

If you are only doing ONE thing than you will become bored eaiser and lose intrest faster and will be back on the couch with in a month.

 

I shall repeat: EXERCISE IS NOT ENTERTAINMENT. Whether it is exciting or interesting is irrelevant. The purpose of exercise is to stimulate benefits in the areas of general fitness (muscular strength, muscular endurance, cardiovascular ability, flexibility, body composition). It is of greater importance to get results than enjoy what you are doing. People don't come to me for a pleasure cruise; they want to see progress.

 

Aoerobic exercise helps keep me looking the way I look.

 

Actually, your metabolism and genetics are doing most of the work to keep you...shall we say....small.

 

For some people it may not work but you cannot block out any options. You have to tryo everything and do what works best for you.

 

I can block out all sorts of things...and I routinely do. That's the beauty of being educated - I can analyze things abstractly and objectively. People do not have the time to "try everything" nor the background to evaluate the efficacy of various activities. That's when they come talk to me.

 

Ryan have you ever tried yoga before. I would love to take you to a class.

 

I did yoga with my mom when I was a kid. I was never all that good at balancing myself...probably because I didn't really care about learning the SKILL involved. Since it's not something that interests me now, I wouldn't waste my time.

[Ryan]

Ryan - maybe it would be more helpful if you could explain what you DO recommend this person (and others) do for weight reduction, etc., instead of just putting down everything someone says as being crap. And please be specific. Thanks!

 

First, I would like to clarify something. I am not "putting down" these ideas. I am analyzing them from a scientific standpoint. It is no different than a math problem - if you do it incorrectly and get marked wrong, it's not a put down. People assume a far greater degree of subjectivity in these areas than there actually is.

 

As for the original poster, I left a series of questions to be answered before I go into details of what to do. The discussion of what fitness and exercise are as a whole is lengthy and would be more appropriate in another thread.

 

Perhaps I will make a sticky one.

[NEONINK]

"Yoga....general waste of time. If you enjoy it...do it...but it's not even close to exercise."

 

There are basically two kinds of yoga. Meditational and physical. Physical yoga, hatha and power yoga will even get your heart pumping, so I would classify them in the mild cardiovascular work out arena. Pilates is definitely a core builder. Obviously, you haven't tried the physical. Sting doesn't have a problem with it.

 

Also, I believe you have to condition the body to prepare for exercise. One knee injury and you can be screwed for life! That's why I always recommend take a couple of weeks for prepare your body, especially if it's been sedentary for a while.

 

And one other thing, this should always be based on your age. A 20 year old will condition quicker than a 50 year old. And this person was asking about getting in shape, not running the Boston Marathon.

[Ryan]

Physical yoga, hatha and power yoga will even get your heart pumping, so I would classify them in the mild cardiovascular work out arena.

 

Getting one's heart pumping is not a valid measure of exercise. If it was, then doing cocaine would be exercise.

 

Obviously, you haven't tried the physical. Sting doesn't have a problem with it.

 

Sting is your authority for human physiology and muscular kinetics?

 

Pilates is definitely a core builder.

 

Pilates is one of the biggest farces in the fitness industry today. Their literature is riddled with physiological IMPOSSIBILITIES. I've written many critiques of Pilates...I may post one here.

 

Also, I believe you have to condition the body to prepare for exercise. One knee injury and you can be screwed for life!

 

That's why you don't choose activities that put you at risk for injury. No conditioning is necessary....exercise is what does the conditioning.

 

That's why I always recommend take a couple of weeks for prepare your body, especially if it's been sedentary for a while.

 

Of course....nobody tears into an exercise routine at full intensity. Such would be foolish and bound to cause injury. However, the only difference between a proper exercise routine at day 1 and day 30 is the intensity. Everything else can and SHOULD be the same.

 

And one other thing, this should always be based on your age.

 

It's far more specific than that. Improvement and progression is solely based on an individual's prior performance. People only compete with themselves in a proper training approach.