Short Bursts of Exercise

shuridunno

Hi,
I was trying to find a way to lose the flab and get fit but everything I try leaves me exhausted and in more pain than when I started.

The doctor has ok'd me to exercise but he has no advise on where to start.

I nearly puked after an hour Zumba and could barely function the next day, I loved it and will go again but maybe I need to be fitter.
Should I be exercising to the point of almost getting sick, according to Operation Transformation, that is normal, It didn't feel normal to me...

I just did ten mins on the threadmill at a 3.5mph which left my breathless and feeling worked, so if I did that 2 or 3 times a day would that be of benefit or am I just wastinf my time.

I swim once a week and will bring that up to 3 eventually. I am a good swimmer and will do a 30 proper lengths but that only takes me about 20 mins, I have the cardio to go further but my body is killing me by then.

I also cycle a little bit, but find it hard on the back.

What's the most effective way I can do this, I feel like I'm getting no where, I have addressed my diet by going to WW but still haven't lost weight, not there long enough though.

Any help at all appreciated if anyone can.
Thanks.

singlesnights

When it comes to fat loss, nutrition is everything. Any fat you lose through exercise should be treated like a bonus.

I lost 2 stone by changing my eating habits and doing absolutely NO exercise. At the same time, my gym is full of people who are superfit yet obese. They do hours of cardio and then wonder why they aren't getting slimmer.

So I recommend focussing on making some dietary changes (I recommend Intermittant Fasting - check out the thread on it) first and foremost. Mix this with plenty of walking (you don't need to feel like puking for exercise to be effective).

You'll lose plenty of weight by doing the above. Later on, you can get into strength training and get even better results.

Hope that helps

shuridunno

Thanks,
I will check out the IF, I know that would appeal to me.

Clearlier

I'm not going to say anything about diet or weight but from the point of view of getting fit nothing beats consistency. Just keep at it and your body will adapt quite quickly.

I am surprised that you can manage 30 lengths in 20 mins but struggle to go at walking pace on a treadmill for 10 mins. Everyone will be better at the sports they practise but this seems to me to take it to extremes. I couldn't swim very far but then swimming has little place in everyday life whereas walking has for all but the most sedentary. I wonder if you might feel a little better if you pushed on through? I know that when I run I often feel rubbish for the first 10 minutes but once they're done I can keep going for a few hours if I want to.

If you really are at the level of fitness where walking for 10 minutes is exhausting then perhaps you could look at your lifestyle and see where you could incorporate walking into your daily activities, e.g. take the stairs instead of the lift, walk to the local shop, get a dog that needs walking, park your car at the far end of the car park or get off your train/bus a stop early.

Antisocialiser

shuridunno wrote: »

I just did ten mins on the threadmill at a 3.5mph which left my breathless and feeling worked, so if I did that 2 or 3 times a day would that be of benefit or am I just wastinf my time.

If you have been out of shape for a while you're best bet is to take it easy and build yourself up to it. There's no point going hell for leather for 3 days and then giving up caused your absolutely fatigued. Do ten minutes at 3.5mph today and then 15 minutes tomorrow...followed by 10 minutes at 5mph etc etc...

What's the most effective way I can do this, I feel like I'm getting no where, I have addressed my diet by going to WW but still haven't lost weight, not there long enough though.

Would you say you are unfit or overweight?

If you happen to be very overweight then I would recommend having a look at the paleo diet.

With regards to IF I think it could be a little advanced when all the OP may need to do is eat less and cut out all the junk. But it depends.

Post up your height, weight, sex and a days diet OP.

shuridunno

Hi,

Burkatron

Not being rude but you should really read the advice stickies at the top of the forum as it will answer most things you've mentioned better then most of us can!

hardCopy

That doesn't sound like a lot of calories, have you counted how much rubbish you're eating?

Try keeping some fruit close to hand as a snack. There's no point trying to avoid snacks if you know you're going to cave eventually and eat junk.

Exercise won't burn massive quantities of calories but will make you feel good, have a look at the Couch25K threads on boards (C25K)

Burkatron

hardCopy wrote: »

That doesn't sound like a lot of calories, have you counted how much rubbish you're eating?

Try keeping some fruit close to hand as a snack. There's no point trying to avoid snacks if you know you're going to cave eventually and eat junk.

Exercise won't burn massive quantities of calories but will make you feel good, have a look at the Couch25K threads on boards (C25K)

If you're not eating enough it wont! Diet needs to be sorted 1st!

Antisocialiser

shuridunno wrote: »

I'm female, 35, 5'2 and 13st.5lbs.

At 5'2 this is heavy. Whether or not you lose weight will be almost down to your diet imo. Exercise is a feel good way of keeping healthy but your pounds will be shredded (or not) in the kitchen.

My diet..
Breakfast, weetabixx2 with low fat milk and fruit.(only started this since I joined WW) I would also sometimes have poached/scrambled/boiled egg and one slice toast, but am confused as I've high Cholesterol so don't like eating too many eggs.

Lunch, salad sandwich with a slice of ham or cheese.

Dinner. Sometimes a ready meal WW so I can control the points.

Nearly everyday I breakdown and eat some kind of rubbish, crisps or chocolate..

Download myfitness pal app and truthfully put all foods and quantities you eat in. Helps to keep track of calories and macro nutrients. The cereal, bread and especially the WW meals are not conducive to weightloss at all. As for chocolate...well you know the answer. I would strongly advise you to take a look at a diet consisting of lean meat, eggs, veg, some fruit, small amount of nuts and v little sugar for the day. Look up the paleo diet. Soups, salads and stirfrys are your friend. (without bread, pasta and rice respectively)

Also why are you "breaking down" and eating chocolate etc? Do you want to eat chocolate more than you want to lose weight or do you have a problem feeling satiated. If it's the latter take out your carbs and replace with meat + veg (not spuds) and you will feel alot fuller. If it's the former then you probably don't want it enough.

Sometimes I just swop food for shakes as I'm too tired and pissed off to eat real food. I know that's not good, but since the age of 21 I have lost and gained 13stone in yoyoing dieting so would like to finally get it under control.

You won't get it under control. You need to educate yourself and have a bit of will power. As Burkatron rightly said go and read the stickies.

I think my metabolism is fecked.

No, it's not.

shuridunno

Right, just saw the stickies,(new to boards) thanks for the advice. I'II have a good look at them and get realistic about it.
Cheers.

size5

Next time you have a craving for something to eat do 10 jumpin jack or squats etc. For me it's 10 press ups, then the craving is gone, I don't reach for the choccie:D

Some days no press ups but worst day was 60 press ups BUT didn't touch any goodies.