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Now i need to caution you on exercises for weight loss, they can be tricky if not well combined with a diet. I know you have the part of diets covered, but that is a point of concern. As you said if you - diet or eat less or any different, I will be depriving myself - I m not so sure what you mean with this but if it has anything to do with calories than you could potentially face a problem with weight loss exercises.A fact you should know about weight loss exercises is that they proven not to cause much difference in weight loss. However they are known to resist any weight gain effectively and that is why they come highly recommended.Chances are that exercises will require you to take in more calories to be able to perform the tasks. This means you will need to eat more, if you want to sustain these exercises.An effective weight loss program will require you to match your diet to your exercises.When it comes to exercise routines just like diets the more custom made the more effective they are. Generic maneuvers will work but nothing beats designing routines according to body type, goals, ability etc.I would like to suggest a customized weight loss fitness company that can do exactly what you want. The downside is that you will need to pay for it. But i can say it will be worth it. They do have a $1.oo trial you can also use to really rate them for yourself. Below is the link...http://www.health-emark.com/GHFtrialMight not have been exactly the answer you wanted but this will most likely get you the results you are looking for.Best of luck
First, Great job!The answer to your question is very simple.First the what:1) For your age, keep your heart rate around 120 to 130. This is typically a moderate intensity. You should be able to talk in short spurts fine while doing this, and it should be somewhat difficult to have a conversation.2) Exercise for at least 30 minutes doing your choice of aerobic activity.3) Do some basic squats, deadlift, bench press, pull-up (or pull downs) before hand. (Do a few sets of around 15. This doesn t mean just do 15, but pick a weight that allows you to only do 15. For the first few weeks, take it easy though!)4) Always do at least a 5 min warm up and cool down with stetching too.5) If you can, work out first thing in the morning before you eat.6) Eat the same amount of food TOTAL throughout the day, but seperate it into 5-7 even meals and limit carbs at night. Have some protein like cottage cheese right before bed with a little bit of fat.In Addition:1) You will also want to do some caridovascular fitness since you were at high risk for heart disease. Wait a few months of constant exercise to do this!Now, they why s (corresponding to the # s above):1) Lower HR will have little effect, higher heart rate will cause an increase amount of muscle burned. You want to loose fat, not just weight.2) This will ensure that you burn all food stores and start burning fat.3) This will burn off plenty of calories quickly so your cardio will burn fat.4) This is safer for your heart, muscles, and body. A cool down can also help keep vericose veins away b/c it help keep the blood from pooling from a rapid loss in blood pressure.5) This will do a few things ____A) Keep your metabolism firing ____B) Keep you from being catabolic (burning muscle) ____C) Plenty of other little things that are good for you, but the other 2 are the biggies.FINALLY:BE VERY CAREFUL, ESPECIALLY IN THE BEGINNING. You are at a high risk for heart disease. I would highly recommend a personal trainer to get you started off correctly.You don t want to start off hard an have a heart attack. Take it easy in the beginning and you will be perfectly fine. Remember, you didn t put in on in a month, so don t take it off in a month.As far as time goes, with a good diet, you could expect 2 pounds a week if you work hard. Remember, spend a few weeks first acclimating your body to exercise BEFORE you start expecting things. Be happy with a pound a week. Think, 1 pound a week will put you at 125 in a year.Do it slow and right. You will loose fat, and not muscle, and you will look and feel great.
i advise you to drink green tea 1-3 glasses per day green tea speeds up your metabolismdrink lots and lots of water 8 glasses each day.do not snackdo not eat 6 meals a day, try to only eat 3if you are really hungry and you ve had all your daily meals snack on fruits ( oranges, apples, bananas )exercise more try and run for at least 30 minutes a dayget more active get more sleep it prepares your bodystretch, yes it works and it doesn t just help you lose weight it helps with you re growing to make you a little tallercount your calories try to stay under the amount of 1300 calories per daychange you re lifestyle it makes a differencedo not eat candy or chips eat more greens or protein barsavoid fast food and cut out fried food when you cook your meal oven cook your food do not fry itchew gum because when you chew gum you do not pick at food for example if theres some chips in you re cupboard you go to them a think good damn they look good then you would say no i cant pick at them because i dont wanna throw my gum awaydo not eat after 6pm because before 6pm you can burn all you re food off and if you eat after six it will lay on you re stomach as you eat.do not eat before you go to sleepdrink a glass of water before you go to sleepeat spicy food if you can that speeds up your metabolism 2do not weigh you re self everyday because it torments you,weight you re self once a week ( every Monday )good luck!you can safley lose 2 to 3 lbs. a week
I lost 40 lbs and i did it by eating healthier just as you did. I am glad you don t want to diet or take pills :)I went to the gym almost everyday and I did 10 mins on the bike to warm up...I went at a comfortable rate just to warm up and get my heart rate up....use ur judgment on that one. I then got on the elliptical machine for 30mins. I started on level 4 or 5. You can start at a lower level if you need. I started doing about 15-20 mins at first since i had not worked out in a while. You need to make sure your body starts out slowly and then increase the time and/or level. If you start too hard, you will not want to go back. try to alternate machines too... I was told that you should change machines to get better results so u can switch the elliptical every so often....I never did.After you lose more weight you should really do some weights to tone up and keep the weight off. I am not an expert on the weights so maybe someone else can elaborate on that. Good luck!!! :)
you have to change your routine all the time because your muscles are smarter then you and will adjust to the load you give themyou should do cardio like treadmill then stepper, epilitcal , etc..keep changing it, don t get comfortable and fall into an easy routine, do it for 30-45 minuteswork different muscle groups ex-day 1, 3, 5-lower body, then 2, 4 ,6 upperexample-squats- 3 reps of 10-12 (this all depends on your body-push yourself but don t get crazy and hurt yourself)lunges- 3 reps 10-12hamstring curls (the secret to great legs) 3 reps 10-12upper example-tricep curls (secret to great arms) 3 reps 10-12all these reps and how much should be increased as you get strongerthrough in some yoga and Pilate s to get the smaller muscles and strenghten your core, all the weights and reps at the gym mostly work the larger muscle groupsgood luck and stick with it
Im not a professional but i ve noticed that for me cardio is the way to go. At lease an hour of cardio each day will definately help. Which kind of cardio you do is up to you. I persoanlly hate the tredmil and find that an Elliptical is more fun for me. I definately works grat. Also, you can choose to do TaeBo which really eccelerated my weight loss. I dont know if your gym or anything around you offers the classes but you could also buy the videos. Brisk walking for an hour also is relaxing and fun. I found doing cardio with friends makes it go by quicker and not seem so straining. You might want to incorporate some weight training also to help build the muscle you might lose during your weight loss. I hope this helps you and GOOD LUCK! You seem to be doing great. Congrats on the weight you ve already lost.!
You need to get a trainer, or at least a friend to exercise at the gym with you and motivate you. I m sure there s people at your gym that can give advice that will work for you.
