Help - Major novice!!

JackieO

:)Hi everyone

I've come here looking for help as I haven't the first clue about fitness.

I'm currently trying to lose weight and it seems to be happening slowly but surely. I have the nutritional side of things covered off and I'm cutting down on carbs in a big way and filling my diet with plenty of veg, lean means, fish, and generally wholesome wholemade food which avoids pasta and breads generally.

However, on the exercise side of things I haven't the first notion.

I was recently reading an article in a magazine where Michelle Heaton was talking about her exercise regime and how before she met her now hubby that she used to do 20 mins on her cross trainer - thinking she was doing great. Anyway, since thats exactly what I'm doing - and I don't know exactly what is wrong with it really, I thought I'd post here.

I am currently trying to do 20 mins 3 times a week on my cross-trainer as that was what the guy in the shop advised. I also have a few odd walks thrown in aswell - usually on teh weekends. I see in these threads that plenty of people advise doing weights but I don't even know where to start with that. I'm not a member of a gym so all my exercise has to be done at home.

I'd love some advice on what I should exercise routine I should be doing or working towards - as with lots of people I'm very time poor so it has to be a routine which doesn't take up too much time each day.

By the way I'm a "fat around the middle" type person and have lots of flab on my arms which I'm desparate to lose. I have a set of weights at home which have never been used. Think they might be 2kg each but I can check that.

TommyKnocker

Hi JackieO

Firstly, welcome to the Fitness Forum

Now to lose weight the most important thing is to have a daily calorie deficit, i.e. be eating less calories per day than your body requires. This makes your body dip into its fat stores to provide the extra calories. This deficit should not be too large however as this can be counter productive, and slow your metabolism down if done over a prolonged period of time.

If you have a read through this thread, g'em posted some information about how to work out your daily calorie requirements and how to use these figures to help you gain or lose weight.

As for exercise, IMHO the cross trainer is a good piece of equipment, but you will need to use it differently. If you continue to do the same 20 minute routine each day at the same resistance, you body will get used to this.

Try mixing in some interval work also. So say that you do a 5 minute warm up. Then set the resistance to moderatly hard and go as hard as you can for 60 seconds. Then walk really easily for 2 minutes, then go hard again for 60 seconds and do this 5 or 6 times. The aim would be to build up to doing say 10 rounds of this, then start to decrease the rest periods by 5-10 seconds every week to a point where you are taking 30-40 seconds rest between hard sessions.

Also to be honest 2kg weights are not much good. I am assuming (and hope I am correct, apologies if I am not ) from your username and posting style that you are female and therefore I would reckon that your handbag is probably heavier then 2kg

To mix up your training a little have a look at the Home Workout Thread. There are some good ideas for exercises that can be done at home with little or no equipment.

Depending on funds I would recommend picking up an 8kg Kettlebell. Doesn't take up much room and can be stored easily in a cubboard etc. There are lots of ideas for kettlebell exercises on Youtube.

Also if you were interested Buy Kettlebell Dublin not only sell kettlebells, but they also run introductory workshops where they teach you the correct technique of the basic exercises. The next workshop is in September and the cost includes a free kettlebell to take home with you. I did a workshop back in May and thought it was really worthwhile. Though expect to be stiff for a day or two after it

Hope this give you some help.


Best Regards,

M

hug0

Hi JackieO,

I would second the kettlebells or using some kind of weights programme to your workout. Interval training is great. Kettlebells gives you a really good workout both cardio and strenght training.

There's a class in the phoenix park on Monday Eves on kettlebells. If interested pm for more details.

You seem to be doing the diet side of things correctly, make sure you are eating plenty of protein and good fats. It can be slow but just be consistent and it will come off. Transform had great tips on diet here, just use search.

mrpink6789

I use the cross trainer at least 3-4 times a week. The interval training above is the best way to use it. The main thing is not to stick to the same setting on it "i.e. fat burning" and it literally doesnt increase the resistance for the 20 minutes. If you have a decent one there should be programmes on it, hill climbing, cascades etc. Try out these as they increase the resistance for you.