Aerobic Workout

Timans

I'm in the business of losing weight, want to lose it fast as possible (obviously) and healthily which is achievable by lessening calories (done) and increasing aerobic exercise.

Anyone willing to point me in the direction of, or instructing me on a good, daily aerobic routine that I could do and keep.

Bear in mind, I'm pretty unfit so can't be running for miles. Would be handy if I could do some indoors as well. Cheers.

BossArky

Attempt 10 press ups, 10 bodyweight squats, and 10 situps at home on the carpet. Repeat that circuit 3 times.

Do it every morning when you wake up and last thing before hopping into bed.

Each day add 1 extra rep. i.e. on day 2 you are doing 11 of each. See how many you can do. Keep it at this level for a while. Increase again when comfy.

Eat no carbs after 6pm.

Timans

No carbs after 6pm?

I have my dinner after 6pm and surely I'd need to have carbs in my dinner, nay?

Thanks for the workout though, will try that tomorrow.

Also, I worked out that a person of my weight/activity/height should be eating around 2800-2900 calories per day, but, I've been eating 1600-2200 a day quite happily. Will this hinder my progress or help it?

BossArky

Instead of having a massive bowl of pasta and pesto between 8 and 10pm (which is what I used to do), try to have tuna and a few sliced veggies. There will be a few carbs in the veggies, but less than in a big plate of pasta. Tuna will keep your muscles together since it is full of protein.

I throw one can of tuna into a bowl along with 2 raw carrotts, onion, pepper, 2 tomatoes... and mix it around. Tastes great raw!

Of course you don't have to totally avoid carbs after 6pm, but you were looking for ideas - try it out and it should help you loose weight.

Timans

Ah right, yeah, I love Tuna. One of my favourite foods along with salad/fried rice(bad I know) and salmon. The only problem is, I doubt I could have Tuna EVERY day for my dinner you know?

I'm quite happy to sacrfice my tastes etc for this weight loss as I don't expect it to be easy but, I can't exactly eat the exact same thing every night.

My main problems aren't eating too many calories or fats. It's not eating enough protein, too many carbs and not enough exercise. I've been tracking my calorie intake through www.fitday.com, great website which allows me to track exactly what I eat. It tells me my carb/protein/fats/saturated fats/poly/mono etc for every day. I've been eating 1600-2200 daily. Mainly toward 1600. I do worry that that is too little though, I don't want to eat TOO little and keep the fat on.

BossArky

Yeah I used to keep a fitday log too. In the end I found it time consuming to update and just stuck with the fitness log on here. No point in worrying about the itty bitty numbers if you don't actually do the exercise.

• You say you are lacking protein --> eat tuna
• You want to loose weight --> eat tuna with veggies as evening meal..... or sub in chicken breast / fish / avocado

Don't stuff yourself but eat enough so that you are not hungry.

(as you can see I like tuna )

Supercell

Timans wrote:

Ah right, yeah, I love Tuna. One of my favourite foods along with salad/fried rice(bad I know) and salmon. The only problem is, I doubt I could have Tuna EVERY day for my dinner you know?

I'm quite happy to sacrfice my tastes etc for this weight loss as I don't expect it to be easy but, I can't exactly eat the exact same thing every night.

My main problems aren't eating too many calories or fats. It's not eating enough protein, too many carbs and not enough exercise. I've been tracking my calorie intake through www.fitday.com, great website which allows me to track exactly what I eat. It tells me my carb/protein/fats/saturated fats/poly/mono etc for every day. I've been eating 1600-2200 daily. Mainly toward 1600. I do worry that that is too little though, I don't want to eat TOO little and keep the fat on.

Fried rice doesnt have to be bad at all imho, eggs + brown or basmati rice = good nutrition imho, as long as there isnt tonnes of needless grease involved - get a non stick wok or frying pan and either dry fry or use a tiny amount of oil, pref regular (non extra virgin) olive oil.
Whilst tuna is nice, so are skinless chicken fillets...herbs and spices come for free, you dont need to eat tasteless crap to get in shape!

Timans

Exactly, I love fried rice/tuna/skinless chicken fillets. So, I won't be killing myself.

Hanley

RE: no carbs after 6pm

Carbs are very basically "energy" food. Why would you need more energy after 6pm when the day is pretty much over? Your body has a store of energy it can use if needed, fat. (grossly over simplified to get my point across)

nesf

Timans wrote:

Bear in mind, I'm pretty unfit so can't be running for miles. Would be handy if I could do some indoors as well. Cheers.

You could try walking to help you initially build up some fitness. If you're pretty unfit you should see fairly good results from a few hours spent walking briskly per week. It's not indoors but it's cheap and cheerful.

Colm_OReilly

www.simplefit.org has some good home based routines that will help improve your fitness - which coupled with a diet will help improve your figure along with your energy.