Help getting started....

SystemError

Im around 5’2” and about 9 stone. My BMI is about 23, which is normal but I could still do with losing about a stone to a stone & a half and stay in the healthy range. Ive also just quit smoking and afraid Ill gain weight, so need to monitor my eating habits and take up some form of excercise to assist me in that and to keep me busy
Ive read up on the stickies but don’t really know where to start.
I used to jog 3 or 4 times a week and have experimented with other types of exercise i.e yoga but not my cup of tea as it seemed to intensify my lower back pain.
Ive recently stopped jogging because of shin splints and ankle injury, but used to go 2-3 times a week for an hour at a time. Think I will take that up again on a lesser scale, or some sort of cardio work but I will need something else as it wont be enough
I don’t like the gym but I was thinking of getting an exercise ball for myself. Has anyone any experience in using it ? Is it easy to get the hang of on your own ? Is it effective ? Would I need a video to accompany it ? Does it help you lose weight, or should I stick to cardio ?

HammerHeadGym

hey systemerror,
I would stick to the cardio for weight loss, and use the swiss ball for core strength. Try sitting on one at a desk instead of your chair. Maybe run shorter distances more often or switch to a bike?

Best of luck mate

neuro-praxis

Ha! I can just see the look on my boss's face if I replaced my chair with an exercise ball!

brianthebard

neuro-praxis wrote:

Ha! I can just see the look on my boss's face if I replaced my chair with an exercise ball!

You can get special swiss ball chairs, the ball forms the base, but there's a back to it like a chair, and possibly legs or stand under it to hold it up. I know it would still look silly but if it's good for your back and posture...

Just in case you were looking for something like that...

SystemError

Thanks for the replies (I forgot I'd posted this actually)

Update: Back on the cigs, but only 1 or 2 a day...bit silly I know, I might aswell not be doing it.

I finally got around to actually making a mini-fitness plan with an aim to lose mass. Im not interested in gaining muscle (of course its a plus if I do, but want to concentrate solely on losing fat)

Ive started doing 30-40 mins cardio 3-4 times per week during the evening (basically a brisk walk/jog - bunions are killing me !!)

Just a couple more questions...I dont want my legs to look any bigger than they are. If I keep doing the jogs, will they start to look bulkier because Im using them more ?

Also, heres an example of my diet:

Brekkie: Brown Toast & 1 banana or 1 bowl Ready Brek w/ honey
Mid-morn snack: Tea of Coffee (skimmed milk, non sugar) Fruit (apple or banana
Lunch: BB turkey salad sambo + handfull of grapes
Snack: Apple or banana
Dinner: Meat & Veg + banana

So as you can see Im a bit addicted to bananas and brown bread. I eat at least 1-2 daily and brown bread maybe 4 slices daily (including sambo). Is this in any way bad ?

Seraphina

SystemError wrote:

So as you can see Im a bit addicted to bananas and brown bread. I eat at least 1-2 daily and brown bread maybe 4 slices daily (including sambo). Is this in any way bad ?

its not exactly bad per se, but if you're looking to lose fat, its definitely too many carbs if you're not extremely active

muscle is your friend, its definitely something you want to build. muscle is an active tissue which helps you burn more calories even while doing nothing (someone might come in later with the sciencey bit) but basically, a good weights routine will help you burn fat much quicker than cardio alone.

no, jogging will NOT make your legs bulkier in any way, building muscle mass is alot more work than a few jogs a week.

if you're gonna invest in anything, make it some weights, and look up exercises online. or else a gym membership. i didn't like it either, until i started seeing results! i'm assuming you're a girl (apologies if im wrong but not alot of guys do yoga) and if so, you're probably doubting the weights idea. especially if you think jogging will get you bulky.

trust me, i was skeptical too, but i've lost more bodyfat in the last few months doing weights than i did in two years of cardio-only gym time. weights will give nice shape and definition to your body, just make sure it isn't pink!

SystemError

Thanks for that. Yep Im a girl (last time I checked). I was doubting doing weights, just because Ive always heard that if you want to lose weight, stick to the cardio.
So let me get this straight: Muscle burns calories even while doing nothing ?
Thats mad Ive never heard that before
Learn something new every day.
Weights it is then !

Seraphina

SystemError wrote:

So let me get this straight: Muscle burns calories even while doing nothing

well, not precisely (i'm not positive about the exact science of the whole thing) but basically yes, if you build muscle, your body requires more energy to feed and maintain said muscle. your resting metabolic rate (the rate at which you burn calories) is raised by weightlifting activities.
but you need to be lifting as heavy as you can (for example, if you do a set of 12 repetitions, it should be really hard to finish the last one, and you should feel like you wouldn't be able to do any more)

on a side note, muscle is denser than fat, so if you're weighing yourself, it wont seem like you're losing weight because you're building muscle.
i lost less than half a stone since i started, but i dropped almost two dress sizes (from a 12 to an 8 in most shops, you know the way sizes can be!)

also, be patient, it will take time to start seeing results, but once you stick to eating healthily (and be honest with yourself about how healthily your eating, or you'll never loose anything) and exercising regularly, weightloss will be steady.
about 1-2 lbs a week is the most to expect from healthy fat loss.
dont forget to drink lots of water (2 litres + a day) and if you can, break your eating down in to 5/6 smaller meals a day

best of luck, hope everything works out, and if you have more questions, just ask!

davyjose

For every pound of muscle you put on, your body will burn 100 calories a day extra just by doing nothing. So five pounds of muscle is an automatic pound a week weight loss in fat. But it's bot muscle that makes you bulky, it's fat because fat is a lot less dense than muscle. You would need years of weight training to start looking muscular. Trust me, if you stick to the weights your fitness will improve, and your bodyfat will drop. If you're still not convinced, think Angelina Jolie in Tomb Raider.

Incidentally, your legs will not bulk just by running, merely get 'toned'. you would need to be doing low-repetition/high-weighted exercises for large increases. Seriously, its very difficult to 'accidentally' put large masses of muscle on your legs.

Steyr

Try swimming it made me lose 6stone in 8/9months i was 18stone im now 12stone. Good healthy diet is required and not to eat much if anything atall after 8pm.

SystemError

Seraphina wrote:

you need to be lifting as heavy as you can (for example, if you do a set of 12 repetitions, it should be really hard to finish the last one, and you should feel like you wouldn't be able to do any more)

Thanks for the info. Now, Ive never done weights before. Would it be a good idea to start off using my bodyweight as resistance, as in doing sit-ups, push-ups and then build up to actual weights, or should I go straight for the weights ? Also, whats a good starting point ? As in how long should I be doing it, how many sets of 12 reps should I do and should I do it before or after cardio ? Or do I play it by ear and see how it goes.

Im on my 2nd week of the cardio, but Im not weighing myself. I plan to take measurements, but not expecting anything dramatic !

Johnny Storm

FWIW I've found that about 40 minutes on an eliptical trainer in the gym is a good way to get cardio exercise and is easy on my knees and back, running makes my knees sore these days. Bring an iPod or similar and the time flys by (mostly).
I've also found a class called BodyPump in the gym is a good and painless way to do weights.
(PS I am in no way a fitness expert)

rubadub

SystemError wrote:

Thanks for the info. Now, Ive never done weights before. Would it be a good idea to start off using my bodyweight as resistance, as in doing sit-ups, push-ups and then build up to actual weights, or should I go straight for the weights ? Also, whats a good starting point ? As in how long should I be doing it, how many sets of 12 reps should I do and should I do it before or after cardio ? Or do I play it by ear and see how it goes.

Im on my 2nd week of the cardio, but Im not weighing myself. I plan to take measurements, but not expecting anything dramatic !

Bodyweight is fine to start with. I just use barbells, dumbells, chinup bar and push up bars. You can get the lot in argos. I no longer use my bench, I do weighted pushups in stead. you should be aiming for 8-12 reps maybe 8-10 exercises with 2-3 sets each (even 1 set will give results as a beginner). In the beginning you will probably only be able for 8 push ups (thats proper nice and slow pushups).
http://www.argos.ie/webapp/wcs/stores/servlet/ProductDisplay?storeId=30001&langId=-1&catalogId=10151&productId=658088&clickfrom=name
http://www.argos.ie/webapp/wcs/stores/servlet/ProductDisplay?storeId=30001&langId=-1&catalogId=10151&productId=665174&clickfrom=name
http://www.argos.ie/webapp/wcs/stores/servlet/ProductDisplay?storeId=30001&langId=-1&catalogId=10151&productId=616264&clickfrom=name

All that would cost less than €100 and is easily sold on if you give up, its only the price of a few months gym membership anyway. I would recommend the 50kg set. It may sound like a lot but you will be amazed at how much stronger you will get, you will be looking for extra plates before you know it. I was 100% stronger after a few months which is useful in daily life too, and I was not noticeable bigger.

Do weights before cardio. Do it 2-3 times a week, with breaks in between. I do monday, thursday, and thats it. Used to do mixutres of 3 times a week and then 2 day breaks in between.

Do not worry about getting "too big", even if you do you simply stop lifting and your muscles will reduce in size (and not turn to fat).
And yes, dont weigh yourself too much. I was 12 stone for ages yet was constantly dropping jeans sizes.

Check out www.exrx.net

SystemError

Cant really do push ups, tried them the other day and it was woefull !

Thanks a mil anyway, thats all really helpfull info (cant wait to get started now!)

g'em

SystemError wrote:

Cant really do push ups, tried them the other day and it was woefull !

don't worry, most girls can't do 'real' push-ups from the get-go. Start by doing them with your knees down and work your way up, they're a lovely way to strengthen your chest and triceps.

rubadub

SystemError wrote:

Cant really do push ups, tried them the other day and it was woefull !

Thanks a mil anyway, thats all really helpfull info (cant wait to get started now!)

As gem says, try them on your knees (wrist strenght can be a limiting factor at the start, those push up bars help). Once you are good at that you can do one or 2 proper ones, and then 6 on your knees, then gradually increase until you can do 12 proper ones, slowly. Then consider doing weighted ones. Your strength really will increase dramatically over the first few months.

Try doing body squats too, very good exercise.

SystemError

I'll deffo give it a go alright, the fella challenged me to do 10 of them and I swore I could but thankfully got out of it. That'll keep him schtum next time !

Body squats ? Are those regular squats ? Up & down to tone the aul "gluteus maximus ? Sure I'll try anything

rubadub

SystemError wrote:

Body squats ? Are those regular squats ? Up & down to tone the aul "gluteus maximus ? Sure I'll try anything

Yep normal squats, just meant body as in unweighted. If you go here on the right if shows little animations of exercises for each body part
http://www.exrx.net/Lists/Directory.html

eg squats, but you would do them arms out in front.
http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html

After a few months of weight training you could probably beat your fella in an arm wrestle, that'll really shut him up!!

SystemError

Started last night, but only did 2 sets of 12 of each: push ups, lunges & squats. Was a bit wobbly, dont feel sore or anything. Was left thinking I shouldve done more but was pooped after an hour jog/walk. Will do more tomorrow, maybe 3 or 4 sets if I can ! Was wondering whats the best excercise for inner thigh ?
Did measurements also. How much would I expect to lose inch-wise ? Should I do the measurements every week/fortnight ?
Thanks