Can someone make me a fitness programme?

mariemcg

im 24, 12st 2lbs, 5ft 3. basically overweight

Looking for a simple programme that i can easially follow. i'l stict to it better if someone else makes one for me!!! started weight watchers so i'm watching my diet

FunkZ

Read the stickys and learn about reall food, forget WW please.

I suppose start jogging and a few compound weight lifting lifts like squats a deadlifts.

Maybe get yourself to a cardio kickboxing club twice a week or so.

Gurlzie1

Losing the weight is going to depend on your diet, I'm not sure weight watches is the best way?
You're going to need to drop the carbs, up the protein, essential fats and eat a lot of veges.
Look at the stickys, they're great for the diet advice and will explain everything that you need to know.

Heres an example of what I started to do when I first started at the gym. I stuck to this for the first 8 weeks as well as cleaned my diet up and got good results, not sure what others might think of this.
Everything over the below sessions were 3 sets x 15 and included a 5 minute warm-up on the crosstrainer or bike. I also did a 30min cardio session 2 times a week on days I wasn't training in the gym.
You might want to give this a go or if anyone has any other ideas then they might want to share.

Session 1:
DB bicep curls
Tricep dips
Pec Deck
DB Bench press
Db Flys

Session 2:
Lat Pull-downs
Seated Row
DB Shoulder press
DB 3 way shoulder
1 arm rows

Session 3:
Squats
DB Lunges
Leg Press
Deadlifts
Leg Curls

Colm_OReilly

www.simplefit.org

O'Morris

If your primary goal is to lose weight rather than to become fit then I would advise you to avoid any over-reliance on a fitness programme. Exercise is not an effective means of losing weight. This article explains why
http://lifeandhealth.guardian.co.uk/health/story/0,,2198879,00.html

From what I've read, the best exercise for losing weight is walking. I can't remember the reason given, but it seems that low intensity exercise can be more effective at burning fat than high intensity exercise. Invest in an mp3 player and download some audiobooks. Then spend two hours a day walking out on the fresh air. Combine with a reduction in calories I can nearly guarantee that you'll lose weight after a few weeks.

dave80

O'Morris wrote: »

If your primary goal is to lose weight rather than to become fit then I would advise you to avoid any over-reliance on a fitness programme. Exercise is not an effective means of losing weight. This article explains why
http://lifeandhealth.guardian.co.uk/health/story/0,,2198879,00.html

From what I've read, the best exercise for losing weight is walking. I can't remember the reason given, but it seems that low intensity exercise can be more effective at burning fat than high intensity exercise. Invest in an mp3 player and download some audiobooks. Then spend two hours a day walking out on the fresh air. Combine with a reduction in calories I can nearly guarantee that you'll lose weight after a few weeks.

WTF!

O'Morris

dave80 wrote: »

WTF!

ESB!

dave80

O'Morris wrote: »

ESB!

DO YOU MEAN:

Empire State Building
Empire Strikes Back
Extra Special Bitter
English Speaking Background
English Speaking Board
Emagic System Bridge
Extra Special Beer
East Side Bloods
Extra Special Braindamage



Walking are ye having a laugh!

Money Shot

dave80 wrote: »

Walking are ye having a laugh!

What the hell is wrong with walking ?

Walking is a great exercise. The OP is looking for something simple, easy to follow and most likely something that she can fit into her lifestyle and keep up. I think she could see pretty good results if she gets her diet sorted and follows a good walking programme increasing and varying the intensity.

I think the above are having a laugh recommending complex weightlifting movements. Surely this would be further down the line if she wanted to go down that route - IMO, the important thing first of all is to improve her base fitness and get her used to doing exercise, not frighten her off.

dave80

Money Shot wrote: »

What the hell is wrong with walking ?

nothing wrong with walking but to say its the best exercise to lose weight is a joke

O'Morris

dave80 wrote: »

Walking are ye having a laugh!

If the aim is to get fit then a more intense exercise is better, but if the aim is purely to lose weight then it's much better to combine a reduction of calories with a low intensity form of exercise that's not likely to upset your normal metabolic requirements. If you adopt an intensive fitness programme you are more likely to ignore calorie intake because you have a false sense that you'll probably be burning it off anyway. If you want to become fit then the emphasis should be on burning calories. If you want to lose weight the emphasis should be on restricting calorie intake.

dave80 wrote:

nothing wrong with walking but to say its the best exercise to lose weight is a joke

So what do you think is the best exercise to lose weight?

davyjose

O'Morris wrote: »

If your primary goal is to lose weight rather than to become fit then I would advise you to avoid any over-reliance on a fitness programme. Exercise is not an effective means of losing weight. This article explains why
http://lifeandhealth.guardian.co.uk/health/story/0,,2198879,00.html

From what I've read, the best exercise for losing weight is walking. I can't remember the reason given, but it seems that low intensity exercise can be more effective at burning fat than high intensity exercise. Invest in an mp3 player and download some audiobooks. Then spend two hours a day walking out on the fresh air. Combine with a reduction in calories I can nearly guarantee that you'll lose weight after a few weeks.

This post is complete and utter B0ll0cks.

Exercise is not an effective means of losing weight? That's why prfessional footballers and swimmers and marathon runners are all fat, right?

And to say walking is the best for losing weight is just wrong. You have no idea what you are talking about.

Malteaser!

O'Morris wrote: »

So what do you think is the best exercise to lose weight?

Lifting weights.

From this post:

Lifting weights will actually help you to lose weight – Your diet, will of course be key when it comes to losing weight, however, lifting weights, will, believe it or not also help you a great deal in your quest to shed those unwanted pounds. The beauty of resistance training is that you actually continue to burn calories in the 24-48 hour period AFTER you’ve been in the gym too. This is due to the fact that resistance training elevates EPOC (Excess Post-Exercise Oxygen Consumption) which basically means that not only are you going to be burning calories while you’re training but will also burn more calories even when you’re not in the gym. More calories burned means more bodyfat lost which can only be a good thing!!

Lifting heavy is more effective at burning calories then cardio - I know when we think of loosing weight most peoples first thought is of jumping on the nearest treadmill for an hour, now admittedly you’re probably going to burn more calories during that hour but (and its pretty big but), cardio isn’t like resistance training in that it doesn’t raise your EPOC levels all that much which effectively means that when you’ve finished walking/running/rowing you’ve finished burning calories. More muscle also leads to an increased metabolism and a high basal metabolic rate (BMR). The net result of this is that even when you're not exercising your body is consuming calories. Leading to potentially MORE fat loss and generally an easier time of it when it comes to dieting and losing weight.

Money Shot

dave80 wrote: »

nothing wrong with walking but to say its the best exercise to lose weight is a joke

Fair enough, can't argue with that, but I think walking is a great place to start for someone who's overweight and not very fit. A better place to start than deadlifting in my opinion.

dave80

O'Morris wrote: »

So what do you think is the best exercise to lose weight?

like malteaser said lifting weights for the same reasons in her post, other than lifting weights id say boxing, thaiboxing etc

Money Shot

It doesn't really matter which is 'the best'. It's possible to loose weight by dieting alone, it's more preferable to loose weight by watching what you eat and exercising. It doesn't really matter a whole to most people in what form that exercise comes in - they all burn calories. Some people enjoy walking, some people like swimming, cycling, others like lifting weights. People have injury and time constraints, what suits one wont suit another.

Exercises have their pros and cons, but surely the most important thing is to find something you enjoy and that you can fit into your scheduling e.g walking/cycling to work, so that it will be kept up and not just knocked on the head when it becomes difficult for whatever reason.

Roper

OP, at your weight, I think you'd be best off looking to the fridge and cupboards first, the exercise programme later. G'em has detailed some really simple stuff on diet and nutrition in the stickies.

It's really simple to lose weight. By that I mean the processes by which you will lose weight are simple to understand. Willpower is another thing.

You must use more calories in a day than you eat. In simple terms, this means that you must burn more "fuel" each day than you put in your mouth. So you could exercise more and eat the same amount you currently are, or you could do the same level of activity and reduce your intake. But the most effective way is to reduce your calorie intake and exercise more at the same time.

Don't mind how many people say X or Y is more or less effective. At your weight at the moment any form of exercise combined with an improved diet is going to show results. When you hit a plateau, then it's time to look again. Best of luck with it!

celestial

The best exercise for fat loss is......drumroll please............

the one you will stick at

aye

Money Shot wrote: »

It doesn't really matter which is 'the best'. It's possible to loose weight by dieting alone, it's more preferable to loose weight by watching what you eat and exercising. It doesn't really matter a whole to most people in what form that exercise comes in - they all burn calories. Some people enjoy walking, some people like swimming, cycling, others like lifting weights. People have injury and time constraints, what suits one wont suit another.

It's quite possible that the OP already does an amount of walking, and in order to burn calories she needs to make the exercise more intense.
ok all exercise burns calories, but some burn more than others, and some like weightlifting and interval train, increase a persons metabolism, helping them lose body fat while they are resting.

Money Shot wrote: »

Exercises have their pros and cons, but surely the most important thing is to find something you enjoy and that you can fit into your scheduling e.g walking/cycling to work, so that it will be kept up and not just knocked on the head when it becomes difficult for whatever reason.

the doesnt mean that walking is the best exercise to losing body fat, just because it can be fit into your schedule.


as for the complaint about the deadlifting, the poster said it was what she did when she stated the gym. there is on reason that, with proper instruction, a beginner cant deadlift.


OP if you want to lose body fat, first off please read the stickies on diet.
you need to be on a calorie deficient diet, i.e. eating less calories than you consume.
then i would advise some resistance training, to build muscle and increase your metabolism.
as regards aerobic training, you could do intervals with walking and jogging, depending on your fitness levels, you can increase this intensity to jogging and sprinitng.

hope this helps.

Hanley

celestial wrote: »

The best exercise for fat loss is......drumroll please............

the one you will stick at

I was expecting that to say: putting down the fork.

celestial

Hanley wrote: »

I was expecting that to say: putting down the fork.

The best way to lose fat through diet is

putting down the fork, spoon, knife.....

Money Shot

aye wrote: »

It's quite possible that the OP already does an amount of walking, and in oder to burn calories she needs to make the exercise more intense.
ok all exercise burns calories, but some burn more than others, and some like weightlifting and interval train, increase a persons metabolism, helping them lose weight while they are resting.

It's quiet possible the OP does lots of things. Doesn't aerobic activity increase metabolism too ?

the doesnt mean that walking is the best exercise to losing weight, just because it can be fit into your schedule.

Never said it was the 'Best', but something that has a higher chance of being kept up is surely preferable.

as for the complaint about the deadlifting, the poster said it was what she did when she stated the gym. there is on reason that, with proper instruction, a beginner cant deadlift.

It wasn't a complaint, just a comment. Of course a beginer can deadlift. I wouldn't recommend deadlifting to an overweight, unfit person trying to shed a few pounds as a first port of call. These kind of exercises will surely be further down the line 'if' they feel they want to start doing weights.

O'Morris

davyjose wrote: »

Exercise is not an effective means of losing weight?

Not compared with dieting it isn't. I know this from experience. Although I've never been overweight and I've never needed to lose weight I have been a dedicated runner for the last two years and during that time I haven't lost a single pound in weight. The reason was because I ignored calorie intake and so without knowing it I was probably taking in as many extra calories as I was burning.

That's why prfessional footballers and swimmers and marathon runners are all fat, right?

It's interesting that you mention marathon runners. The article from the guardian linked to above mentions an experiment that was carried out on a group of first-time marathon runners to see if the training for the marathon had any impact on their weight. At the end of the experiment it was found that the weight loss of the participants was negligible, only a few pounds for the men and hardly anything for the women.

And to say walking is the best for losing weight is just wrong. You have no idea what you are talking about.

When comparing exercises I'm not saying that a certain length of time spent walking is just as beneficial as an equal amount of time spent running. I'm not saying that ten minutes of walking is better than ten minutes of running. If you have only ten minutes out of each day to spend exercising then running is better than walking. However, if the goal is to burn the most calories, regardless of time, then walking for a few hours is far more achievable when you factor in the necessary reduction in calories that's the most important part of any weight loss plan.

Dragan

If you want to start a new thread about which form of excercise is more effective then please do.

If anyone would like to ask the OP the important questions then please do.

OP,

what is your current diet like on a daily basis?
What are you current activity levels like?
How much time to have to dedicate towards the gym/sports/walking etc.


Also, the next time i see people hinging on the word "weight" i am liable to ban you for being stupid or lazy or just talking nonsense.

Weight doens't mean a tap..... muscle goes on and fat goes off. Please make clear distinctions between "weight" as in a measurement of total BW or Body Fat when talking about effectiveness of excercise types for "fat loss" please.

celestial

Dragan wrote: »

Also, the next time i see people hinging on the word "weight" i am liable to ban you for being stupid or lazy or just talking nonsense.

Weight doens't mean a tap..... muscle goes on and fat goes off. Please make clear distinctions between "weight" as in a measurement of total BW or Body Fat when talking about effectiveness of excercise types for "fat loss" please.

Thank you - that is the bane of this forum...

Roper

Dragan wrote: »

Also, the next time i see people hinging on the word "weight" i am liable to ban you for being stupid or lazy or just talking nonsense.

Weight doens't mean a tap..... muscle goes on and fat goes off. Please make clear distinctions between "weight" as in a measurement of total BW or Body Fat when talking about effectiveness of excercise types for "fat loss" please.

Fair enough, but when we're talking about a 24 stone unfit person surely it's clear what weight means? I think we all know what's meant.

justdoit

The lady in question is only 12 stone...

Dragan

Roper wrote: »

Fair enough, but when we're talking about a 24 stone unfit person surely it's clear what weight means? I think we all know what's meant.

WE might know whats meant, newbs, lurkers and the OP might just see "weight" and think "weight".

All i'm asking for is a little clarification around points, that it. Not too much really. Kind of like you with the sweeps/reversal thing as one is clearly not the other.

Roper

justdoit wrote: »

The lady in question is only 12 stone...

HOLY SH1T!!!! What a mis-read! Whoa!

No just kidding I knew that, I was just making a point to Dragan. Like I said it's a fair point and I will observe said differences in the future.

mariemcg

my diet is prity much as follows

breakfast
2 whetabix & banana, tea (with sugar)
lunch
ham & cheese toastie, yoghurt tea
dinner
chicken stirfry with rice or spag bol or somethin

i had my first baby in janurary so i'm on my feet all day up and down the stairs and stuff. i'l always try fit in some floor exercises on my exercise ball before bed.

i guess my downfall is scheduling time for an exercise routine, i just wanted advise on roughly how much time a day and what type of activities

MagicMarker

Generally, it's adivsed that you spend 45-60mins a day, 4-5 days a week doing aerobic exercise.

Walking will help, but walking won't burn up as many calories as jogging, and jogging won't burn as many calories as running etc etc. You get the idea. While walking will help at the start when combined with a strict eating plan, eventually you'd have to increase intensity.

So, instead, spend your time on a bike, elliptical, treadmill, treadclimber, stepper, rower etc etc doing some moderate intensity exercise (whatever you feel comfortable with). Now, doing this will burn many calories, however they will only burn calories when you are actually exercising, this is why people are saying lifting weights is the best way to loose fat..

Your muscles are like an engine, they burn fuel (calories) during everyday activities, even resting. If you increase the size of your engine (muscles) then you increase the amount of fuel you burn.

So, if you combine your cardio exercise with a basic weights programme (to start with) then you'll not only burn more calories in the gym, but you'll continue to burn them throughout the day.

Now this is only going to work if your diet is in order, which it's not going by your last post. So this is when you should read through the stickies as there is lots of vital information there as to what you should and should not eat on a daily basis.

Good luck!

kersti

Gurlzie1 wrote: »

Losing the weight is going to depend on your diet, I'm not sure weight watches is the best way?

WW *is* a good system - it works very well if you follow it, however, if you're starting a gym routine as well you'll need to ensure that you also look at timing your meals and making them work in. Don't be fooled into thinking that if you exercise you can eat crap or just as bad that the less points you eatthe better - eat all your points but make them good food and you'll find that the combination will work for you.