Beginners advice...

Spider_Piglet · 14-01-2009 2:38pm #1

Hi,

I'm basically just looking for some advice on some excercise(s) I can do...to help me lose weight.
I am joining weight watchers today and am determined to get a good figure by summer!
I'm guessing I have about 2 & 1/2 stone to lose.
I'm 23, 5ft11 female. Quite unfit to be honest...but determined to get fit by the end of this

I'm just looking for some tips on excercises I can do to help lose the weight and tone up.

Because of my height I carry the weight kind-of well, or so I've been told, so losing even 2 stone should make a huge difference I reckon.

I can't afford the gym at the moment, at least not for another 3 or 4 weeks, so I'm going to start off by walking. I'm just looking for some excercises I can do in conjunction with walking...using no machines etc...except maybe household items!
I've been told anything can be used for weight lifting? (I'm trying to avoid those dreaded bingo wings!)

Anyway, thanks in advance!

Spider Piglet

AARRRGH · 14-01-2009 3:39pm

You want to burn more calories than you consume. This is actually very easy.

Put everything you eat into fitday.com to see roughly how many calories you are consuming. Aim for less than 2000 calories per day.

Do 45 minutes jogging every two days. Take the stairs instead of the lift.

You'll lose about a stone in 4 weeks if you do this.

G86 · 14-01-2009 4:03pm

Is fitday really that good though? I heard it wasn't very accurate with regards to calorie intake.

OP why don't you set up a fitness log? It definitely helps, I set one up recently because I've been a tad slack with the oul gym sessions:o You're pretty much the same height as me, I'm 22 and 5'10'. Are you sure you've 2 and a half stone to lose? Maybe you could break it down into goals like losing half a stone in 6 - 8 weeks? Might keep you more motivated?

How about you start off with running? I've been running outside a bit lately with my housemate and let me tell you I am the biggest whinger ever when it comes to running outdoors, only for she keep me going I'd prob stop after 10 mins! It really helps to have someone with you so you can egg each other on.

Oh and theres stickies here too that might help you, loads of info there, sure have a look through them. If you need two running partners in the northside just give me a shout!:p

AARRRGH · 14-01-2009 4:19pm

G86 wrote: »

Is fitday really that good though? I heard it wasn't very accurate with regards to calorie intake.

Well, the people I know who use it are happy with it and are successfully losing weight, so it seems to work...

Oryx · 14-01-2009 4:28pm

AARRRGH wrote: »

Do 45 minutes jogging every two days. Take the stairs instead of the lift.

You'll lose about a stone in 4 weeks if you do this.

I noticed, and am guilty of it myself, that people used to exercise forget how hard it is to begin any fitness regime. For someone starting out, 45 minutes jogging is well nigh impossible. But walk/run/walking for 45 mins would be a good beginning which would hopefully lead long term to regular non stop 45min jogging.
Asking too much of yourself on day one can lead to disillusionment and giving up.

Your own bodyweight is a pretty good tool for home workouts. Pressups, either full or kneeling, lunges and squats, and dips all give your arms and body a hard time.

G86 · 14-01-2009 5:14pm

AARRRGH wrote: »

Well, the people I know who use it are happy with it and are successfully losing weight, so it seems to work...

Fair enough, my bad!

r3nu4l · 14-01-2009 5:20pm

Spider Piglet, if you are quite unfit then doing 45 mins jogging today or tomorrow will be extremely tough and demoralising for you.

If you do want to go down the jogging/treadmill route then try this program.

If you scroll down the page you'll see the routine, read the whole lot and you'll get an idea of what to do.

eclectichoney · 14-01-2009 5:35pm

AARRRGH wrote: »

You want to burn more calories than you consume. This is actually very easy.

Put everything you eat into fitday.com to see roughly how many calories you are consuming. Aim for less than 2000 calories per day.

Do 45 minutes jogging every two days. Take the stairs instead of the lift.

You'll lose about a stone in 4 weeks if you do this.

Simple perhaps but not necessarily easy. A stone in 4 weeks? I think that is an unrealistic target and the OP may get discouraged if she doesn't see such results. Especially given that 2,000 cals a day may not be that much under maintenance for the OP, and 4-5 miles (i.e. 45 mins) only equates to around a 500 calorie burn at most 3/4 times per week (resulting in maybe half a pound weight loss).

OP, I would concentrate on small manageable changes and chp away at the weight aiming for 1-2lbs per week. That could b up to half a stone in a month and maybe even 2 stone by Easter! I think lots of brisk walking is a great start and you can gradually incorporate more running into your walks. Remember that, you burn about the same calories walking a mile as running it (ignoring any afterburn issues), so don't think that walking is a waste of time in that respect. Plus its also easy to incorporate into your day to day lifestyle and sustainable in that sense. As r3nu4l pointed out the Couch 2 5k is a great way to start running and having a plan with goals can make it easier to stick to.

Good luck

novarapid · 14-01-2009 6:02pm

there some great advice already given.
its easy enough to make a few small changes to get exercise into your daily life. Walking is a great start, that couch to 5k plan is great its on Hal Higdon website i think.
Look up circuit training, great exercise that you can do at home and see result quickly if you stick to it.
Healthy diet is important the whole time, no point being dood all week and gorging over the weekend.
keep a diary of exercise you do. take some vital measurement and have another look at these in 4 weeks and it will give you great encouragement.
most of all enjoy, its fun after all!!

celtic723 · 14-01-2009 7:55pm

try drink two cups of green tea a day incorporated with healthy eating and exercise that is hard but do-able all the same.

The green tea will remove the dirty hormones from your body that tend to cause weight and will be flushed out in your urine.

ive lost 3 pound in the last 8 days and ive just been doing the above.

r3nu4l · 14-01-2009 8:32pm

celtic723 wrote: »

The green day will remove the dirty hormones from your body

This just in: Listening to American punk type bands may remove hormones from the human body :pac:

Spider_Piglet · 14-01-2009 9:23pm

Hi,

It's the OP here again.
Thanks for all the great replies!!!

I headed along to my local weight watchers meeting today, so the healthy eating starts in the morning

I've used weight watchers before and had success (lost 21 pounds). That was about 3 years ago. Got to my goal weight...and then slowly put these 21 pounds...and a bit more back on over the past 3 years.

Can anyone recommend a website that would tell me a healthy weight range for my height...to give me an idea of exactly how much I should be aiming to lose.
My first goal I have chosen is simply 10 pounds. Weight watchers reckon this is roughly a dress size. I'm giving myself 5 weeks to lose this (heading away for a weekend 5 weeks from now)...but obviously I would be delighted to lose it a bit faster! It'll probably be the same as last time though...I'll lose a good bit extra in the first week or two, and then it will slow down to 1 - 2 pounds a week, so 5 weeks is realistic I reckon.

I think I'll start a food log thingy.
...not sure if I would be brave enough to start a fitness one yet!

I've read through all your replies, and r3nu4l hit the nail on the head...45 mins jogging for a quite unfit person is a bit of a challenge straight off!...BUT...I'm gonna aim towards it

To be honest, I haven't ran in years...I have visions of myself running like Pheobe in friends, arms flapping everywhere haha

I'm gonna start off with walking. A brisk walk most evenings after work.
I think changing daily things might help too, like walking to the shop at lunchtime (10 mins there and 10 mins back). I walk to work already.

I think I'll try the Green Tea idea too, and also the squats/dips/sit-ups suggestion too. Would these excercises be more effective after a walk? Or would they have the same effect no matter when they are done?

I might try lifting litre bottles of water or something as weights, give the aul' arms a bit of toning

Keep the advice coming folks, its all really helpful

I'll keep you all posted on my progress

celtic723 · 14-01-2009 9:28pm

Spider_Piglet wrote: »

Hi,

It's the OP here again.
Thanks for all the great replies!!!

I headed along to my local weight watchers meeting today, so the healthy eating starts in the morning
I've used weight watchers before and had success (lost 21 pounds). That was about 3 years ago. Got to my goal weight...and then slowly put these 21 pounds...and a bit more back on over the past 3 years.

Can anyone recommend a website that would tell me a healthy weight range for my height...to give me an idea of exactly how much I should be aiming to lose.
My first goal I have chosen is simply 10 pounds. Weight watchers reckon this is roughly a dress size. I'm giving myself 5 weeks to lose this (heading away for a weekend 5 weeks from now)...but obviously I would be delighted to lose it a bit faster! It'll probably be the same as last time though...I'll lose a good bit extra in the first week or two, and then it will slow down to 1 - 2 pounds a week, so 5 weeks is realistic I reckon.

I think I'll start a food log thingy.
...not sure if I would be brave enough to start a fitness one yet!

I've read through all your replies, and r3nu4l hit the nail on the head...45 mins jogging for a quite unfit person is a bit of a challenge straight off!...BUT...I'm gonna aim towards it
To be honest, I haven't ran in years...I have visions of myself running like Pheobe in friends, arms flapping everywhere haha

I'm gonna start off with walking. A brisk walk most evenings after work.
I think changing daily things might help too, like walking to the shop at lunchtime (10 mins there and 10 mins back). I walk to work already.

I think I'll try the Green Tea idea too, and also the squats/dips/sit-ups suggestion too. Would these excercises be more effective after a walk? Or would they have the same effect no matter when they are done?

I might try lifting litre bottles of water or something as weights, give the aul' arms a bit of toning

Keep the advice coming folks, its all really helpful

I'll keep you all posted on my progress

take in a litre of water for every 25 kilos of your weight. i.e a person who is 100kg will take in 4 litres a day.

Also walking and running a mile are the same in terms of losing weight. you burn off a 100 cals a mile whether you walk or run its just running finishes it quicker.

However,

if you intend on upping your fitness running the mile is essential..

good motto is if you cant feel the burn your not doing it right.

good luck anyway and make sure you stick to it and drink that GREEN TEA!!!

Spider_Piglet · 14-01-2009 9:29pm

G86 wrote: »

How about you start off with running? I've been running outside a bit lately with my housemate and let me tell you I am the biggest whinger ever when it comes to running outdoors, only for she keep me going I'd prob stop after 10 mins! It really helps to have someone with you so you can egg each other on.

Oh and theres stickies here too that might help you, loads of info there, sure have a look through them. If you need two running partners in the northside just give me a shout!:p

Thanks a million for the offer! You'd have to dodge my arms though, I run like Phoebe in Friends haha

I'm gonna start with the brisk walking first, and build up to jogging I reckon

Spider_Piglet · 14-01-2009 9:31pm

celtic723 wrote: »

take in a litre of water for every 25 kilos of your weight. i.e a person who is 100kg will take in 4 litres a day.

Also walking and running a mile are the same in terms of losing weight. you burn off a 100 cals a mile whether you walk or run its just running finishes it quicker.

However,

if you intend on upping your fitness running the mile is essential..

good motto is if you cant feel the burn your not doing it right.

good luck anyway and make sure you stick to it and drink that GREEN TEA!!!

Yeah I'm going to try drink more water too.
One q about the green tea...(this will sound silly)...do you just drink it straight? I'm not a tea or coffee drinker really, so I've no idea about green tea! Just add water?

celtic723 · 14-01-2009 9:33pm

Spider_Piglet wrote: »

Yeah I'm going to try drink more water too.
One q about the green tea...(this will sound silly)...do you just drink it straight? I'm not a tea or coffee drinker really, so I've no idea about green tea! Just add water?

pretty simple lol..... pop the tea bag in a mug and fill with hot water....leave the teabag in it for about 2 minutes to make it as concentrated as possible..

you can then do one of two things...

Drink hot (no thanks)

Drink in one big gulp cold(tis what i do)

celestial · 14-01-2009 9:38pm

celtic723 wrote: »

take in a litre of water for every 25 kilos of your weight. i.e a person who is 100kg will take in 4 litres a day.

Also walking and running a mile are the same in terms of losing weight. you burn off a 100 cals a mile whether you walk or run its just running finishes it quicker.

However,

if you intend on upping your fitness running the mile is essential..

good motto is if you cant feel the burn your not doing it right.

good luck anyway and make sure you stick to it and drink that GREEN TEA!!!

OP, all the best of luck and you are on the right track - but ignore this person's advice -

Running the mile is NOT essential to up fitness - pick an exercise if you enjoy if you don't like running. Plus running WILL burn more calories than walking.

Also, ignore that about feeling the burn!

On green tea - it may have a slightly beneficial effect on fat loss. Nothing to do with dirty hormones - rubbish. But it is very healthy and may reduce appetite.

celtic723 · 14-01-2009 9:40pm

believe me or disregard what ive said. makes no difference to me.:D

celestial · 14-01-2009 9:42pm

celtic723 wrote: »

believe me or disregard what ive said. makes no difference to me.:D

Just correcting incorrect info.

celtic723 · 14-01-2009 9:46pm

celestial wrote: »

Just correcting incorrect info.

:rolleyes: if you say so. tis working for me and on your point of running burns more cals than walking....thats rubbish of the highest order.

your Vo2 max whilst walking at 100% is the equivalent of your Vo2 max whilst running at 100% therefore you get fitter running instead of walking but calories wise they are the same.

if you wanna know how much cals you burn in a mile take your weight in kilos divide by 70 and multiply by 100... as ive said do what ive said or not its up to you at the end of the day.:D

Spider_Piglet · 14-01-2009 9:47pm

celtic723 wrote: »

pretty simple lol..... pop the tea bag in a mug and fill with hot water....leave the teabag in it for about 2 minutes to make it as concentrated as possible..

you can then do one of two things...

Drink hot (no thanks)

Drink in one big gulp cold(tis what i do)

Haha, thanks a million!

Just wasn't sure whether you add milk or not.

(yes, I'm blonde

)

I think i'll follow your advice...let it go cold and knock it back in one go. I don't like tea at the best of times, so I'm guessing green tea mightn't be my..erm...cup of tea either!

celtic723 · 14-01-2009 9:50pm

Spider_Piglet wrote: »

Haha, thanks a million!
Just wasn't sure whether you add milk or not.

(yes, I'm blonde )

I think i'll follow your advice...let it go cold and knock it back in one go. I don't like tea at the best of times, so I'm guessing green tea mightn't be my..erm...cup of tea either!

no problem..... just a bit of info on the green tea you might be interested in... with moderate exercise that works you out green tea can help prevent Parkinsons and Alzeimhers as well as stabilise your insulin levels which aids weight loss.

good luck on your program and pm me how you get on

Spider_Piglet · 14-01-2009 9:56pm

celtic723 wrote: »

no problem..... just a bit of info on the green tea you might be interested in... with moderate exercise that works you out green tea can help prevent Parkinsons and Alzeimhers as well as stabilise your insulin levels which aids weight loss.

good luck on your program and pm me how you get on

Will do

Thanks a million.

I might start one of those food diary thingys on here...help keep me on the straight and narrow!

gnolan · 14-01-2009 9:56pm

celtic723 wrote: »

:rolleyes: if you say so. tis working for me and on your point of running burns more cals than walking....thats rubbish of the highest order.

Come on now....apart from it being common sense that running burns more calories than walking, i'm fairly certain it's scientifically proven. I'm not bothered googling a reference for that, it would be a waste of my time. But i am concerned that you're trying rewrite basic laws of biology and physics, concerned yet full of admiration!

eclectichoney · 14-01-2009 10:22pm

mile for mile - it's about the same, but obviously running for an hour would burn more than walking for an hour.

novarapid · 14-01-2009 11:48pm

Hi spider one of the benefits of doing some resisitance work ie squats, press ups, sit ups etc is that your metabolic rate will stay increased for a long while after, this will help you burn up more calories than doing none resistance work.
You dont need any equipment to do these, could start of doing press ups with your knees under your waist and as you get stronger can move them back more.
Walking however is a great start, listen to music/radio and you wont notice time flying by, also longer evening will help get you out.
good luck

twentysomething · 15-01-2009 12:49am

Hi Folks,
I've also recently started on a new health kick, eating better, doing more exercise etc.
I cycle to and from work every day, about 4k in total i reckon and have just bought a rowing machine, as i'm not a fan of walking or running, but enjoy rowing alot and i figured this might give me a bit more incentive!(and i dont have to leave the house, so no excuse!) Sorry i'm rambling now! My question is, will the rowing and cycling alone be enough to help me tone up, or should i do some weights as well?

Spider_Piglet · 15-01-2009 9:37am

novarapid wrote: »

Hi spider one of the benefits of doing some resisitance work ie squats, press ups, sit ups etc is that your metabolic rate will stay increased for a long while after, this will help you burn up more calories than doing none resistance work.
You dont need any equipment to do these, could start of doing press ups with your knees under your waist and as you get stronger can move them back more.
Walking however is a great start, listen to music/radio and you wont notice time flying by, also longer evening will help get you out.
good luck

Thanks a million!

I'll give the press ups and sit ups a shot this evening, after my walk.

I don't have any dumbells/weights at home...so would anyone be able to recommend something else I can use that would be the right weight for someone starting off? I've no idea what sort of weight would be right, or how many reps to do...?

Thanks!

It's day 1 so I'm super-motivated. Lets hope it stays that way!

the lady · 15-01-2009 10:26am

I know you said you can't afford a gym but if you can afford to go to a local yoga class that would help with the muscle tone and flexibility plus it's very relaxing and a nice easy way to get back into fitness.
There's been many a debate on here about porridge but, regardless of your feelings about how it tastes, it's defo a super food. I never ate breakfast for years and started on the porridge a few months ago, it's amazing how much it helps increase your metabolism.
Good luck with the next few weeks, enjoy the walking!

Spider_Piglet · 15-01-2009 10:33am

the lady wrote: »

I know you said you can't afford a gym but if you can afford to go to a local yoga class that would help with the muscle tone and flexibility plus it's very relaxing and a nice easy way to get back into fitness.
There's been many a debate on here about porridge but, regardless of your feelings about how it tastes, it's defo a super food. I never ate breakfast for years and started on the porridge a few months ago, it's amazing how much it helps increase your metabolism.
Good luck with the next few weeks, enjoy the walking!

Thanks The Lady.

I'm going to give walking a go for the next few weeks...and then hopefully join a gym sometime in Feb when I can afford it a bit more

I agree with you on porridge. I did weight watchers before (about 3 yrs ago, lost 21lbs) and ate porridge every single morning. It definitely helped the weight loss!
...I think I overdid it on porridge back then though...haven't been able to eat it since! I'm going to have to try to get over this though

Major food shopping this evening me thinks

novarapid · 15-01-2009 6:35pm

As already has been said, breakfast is very important to get right. eat the right food any it should keep you going tll lunch.
i'm a big fan of doing circuits, I dont go to gym except for swimming, i run and cycle outside, i prefer to be out regardless of the weather than stuck inside.
its a great feeling running in the rain, "there is no bad weather only bad clothes" get some good gear, good runners, some proper shorts and top, (drifit or similar) and a base layer you wont need these just walking but if your running it will be beter than running in cotton t shirt and baggy track pants.
I use a book called "the royal marines circuit training" by Eggar & Loraine, lots of other good ones around aswell. Lots in easons the last time i was there. Even a quick search on Google will find some nice circuits to start out. If you want i can suggest one for you.
Keep a diary and write down your targets, ie be able to do 20 press ups in 4 weeks. Walk 3 miles none stop. keep them achievable but not too easy.
Dont buy and junk food when your shopping, if its not in the house you cant eat it.
hope you enjoyed your walk!
hope you enjoy the walk

Beginners advice...

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