Weight Loss - Workouts

Workouts other people doing, post your own workouts and routines here

(Log in to post your own messages)

Click on any of the messages below to expand them.

ff - Posted by pengyu (Log in to post your reply) pengyu 02/06/2010 08:08:50 Message: fffffff Attachments: Cardio Workouts dd - Posted by pengyu (Log in to post your reply) pengyu 02/06/2010 08:04:20 Message: ggggggggggg Attachments: Weightlifting Routines loss fat - Posted by rajmalhotra (Log in to post your reply) rajmalhotra 08/17/2009 09:16:03 Message: my friend age 23 , hight is 5.1 , and weight 60 kg .her weight is ok . but her,thighs,hips,arms,tummy is heavy than weight .her body fat is extra than weight .what kind of exercise for her to fast loss fat ????? Excercise to compliment cycling. - Posted by andys (Log in to post your reply) andys 06/14/2009 10:01:29 Message: Hi to all - new member here. I am a guy of 49, 1.67, 69kg and have always been very active. In august I intend to complete a 1.000kg hike across Spain (it ll be the third time). This always leaves me feeling and looking a 100 , but this time I d like to START looking great and see how I return :-) I ve been cycling fo a week now, beginning with an hor a day for 4 days, and the last three putting in around 65km (three hours per day). Although I m beginning to feel great, I realise that I ll need to concentrate on my torso too - as cycling is great for legs and cardiovascular muscles, but little else. Can anyone offer me a plan to follow for the next 6 weks until I leave? Thanks in advance, and health & happiness to all. Andy Any Suggestions??? - Posted by jzoller (2 Replies, Updated 11/05/2008 08:47:33) (Log in to post your reply) jzoller 07/07/2008 04:04:06 Message: I am a 31 year old, 5 7, 140 pound woman. I do not want to loose weight, however, I definitely need to work on specefic areas. for example, when I sit, the belly roll appears, my arms flab and my butt has started to flatten up a bit. :( I guess I m getting a lil older. I ve started cycling 3 days a week for approximately one hour, swim a few days a week (I absolutely need to be outdoors)and will do a few reps of situps. I m not quite sure whether this is the right choice. Does anyone have any suggestions? I understand I need to tone up, but I want to stay away from the masculine body-types. How can I get rid of the rolls, flab and bring that bump back where it belongs???. LOL - sorry, I know everyone has been asking the same questions! ) I just want to be sure I m spending time doing the right thing. Thanks! Replies: Re: Any Suggestions??? - Posted by anonymous (Log in to post your reply) anonymous 09/08/2008 09:49:43 Message: Cycling is a good start to help tone your legs and butt. It will also help to increase your overall cardiovascular health. I would look at incorporating dumbell squats, leg extentions, and leg curls to help further tone your legs and butt. In addition, walking at an incline on the treadmill will help as well. All the workouts are good but you must maintain a healthy diet. Remember sugar makes you fat. Pay attention to serving sizes and keep the sugar and fat in single digits per serving size. It sounds like you on on the right track. I would love to hear about your progress. Joseph, CPT A little guidance - Posted by ocfitpros (Log in to post your reply) ocfitpros 11/05/2008 08:47:33 Message: Hello my name is Bo.(boflexx_3000@live.com) I ve been a certified trainer for almost 12 years. The path that you are taking seems like a logical 1, however it will lead to much disapointment. As you said you are getting older. A common side effect of age is a slower metabolism. We need to speed it up. Adhere to these 4 principles of body composition change. 1. You need the proper nutrition. Get the calories from the right places when the are needed. 2.The proper cardio. Use the F.I.T.T. principle.3. The proper stregnth training. 4. systematic rapplication of the other 3 components. Weight training done properly will not bulk you up. Sit ups will not make fat go away the abs, anymore than chewing gum will make fat melt off of the face. contact me if u have more questions. Yoga Mat - Posted by alissac (1 Reply, Updated 08/20/2008 10:02:12) (Log in to post your reply) alissac 07/14/2007 09:49:34 Message: I am looking for a good yoga mat. I have one I got at Target but it is getting worn out. This time I want to get a good one that will last for a while and one that is a little thicker. Does anyone have any suggestions?? Replies: Re: Yoga Mat - Posted by glowlita (Log in to post your reply) glowlita 08/20/2008 10:02:12 Message: Gaiam is a pretty well-known brand and it looks like they have a Super Thick mat here: http://www.amazon.com/Gaiam-05-52306-Superthick-Fitness-Mat/dp/B000VDRQVW/ref=pd_bbs_9?ie=UTF8&s=sporting-goods&qid=1219282156&sr=8-9 Also, try searching Gaiam Yoga Mat for more styles. 20 Minute Workout - Posted by pbw297 (1 Reply, Updated 05/31/2008 08:06:23) (Log in to post your reply) pbw297 12/26/2006 11:44:51 Message: Bowflex, Total Gym et. al. all describe a routine that in 20 minute a day, 3 days a week, You (I) can gain muscle and lose weight. I do exercise regularly and eat well. I cycle when the weather allows and jog on treadmill when it doesn't I've already lost 40 pounds on Weightwatchers. I had a Total Gym and never discovered that workout, I now own a Soloflex (Thank you Ebay) does anyone know these magical 20 min/3 day workouts that I could do with a Soloflex. . Replies: Re: 20 Minute Workout - Posted by prabhat (Log in to post your reply) prabhat 05/31/2008 08:06:23 Message: How much it costs? swimming routine - Posted by fdballer50 (2 Replies, Updated 02/12/2008 12:03:25) (Log in to post your reply) fdballer50 10/29/2007 11:07:53 Message: i ve heard that swimming doesn t burn fat like running or biking. but i love swimming and i hate running. how can i change my swimming regimen to burn fat? or can i? Replies: Re: swimming routine - Posted by anonymous (Log in to post your reply) anonymous 10/31/2007 11:26:49 Message: I have heard that biking does burn fat really well, but I don t know how that compares with swimming and running. Maybe start on a bike or elliptical machine for 20-30 minutes prior to jumping into the pool. That would get you some great fat-burning cardio, and get you warmed up for a nice swim. Re: swimming routine - Posted by dvmadison (Log in to post your reply) dvmadison 02/12/2008 12:03:25 Message: The studies that I ve read suggest that it isn t so much that swimming is an inferior form of exercise, but that swimmers eat more. The suggested reason that I read is that being in the water prevents your body temperature from rising during workout, and that this somehow stimulates the appetite. It s anecdotal, but I know I m hungrier after swimming than other exercise. But basically, if you burn x calories by any means, you should lose about the same amount of fat and weight (provided your caloric intake doesn t up). A different amount of weight lost could also be accounted for by how efficiently each type of exercise builds muscle. Weight training is a particularly good exercise for losing fat because increasing muscle mass increases your metabolism. This increase in metabolism arises not just from an increase in muscle mass, but also from the fact that vigorous weight training causes micro-damage to the muscle. The muscle responds by repairing the damage, which burns more calories. So calories are burned both by muscle repair and by the fact that muscle mass increases. If you don t increase your caloric intake (particularly carbs), then these extra calories will come mostly from fat burn. Resting muscle burns more calories than fat. So your resting calorie burn goes up. Remembering back to my biochemistry classes, the body burns sugar (glucose)the most easily. Sucrose is easily converted to glucose. In the absence of caloric intake, and readily available sugar, starches get burned next (carbs). Without carbs to burn, the body then burns it s fat stores, and finally, in the absence of fat, it will burn protein. Basically, the amount of energy that is required to break down sugar is < starch < fat < protein. This is the rationale behind high-protein diets. If you don t eat a lot of carbs and do eat a lot of protein, you are forcing your body to burn its fat stores, and protecting it from burning the protein that is already incorporated into your muscles. Of course, muscle also weighs more per volume than fat, so while you lose fat weight, you gain muscle weight. Your weight loss will be less than your fat loss. That s what I ve read, anyway. Swim workout - Posted by anonymous (Log in to post your reply) anonymous 02/04/2008 02:43:56 Message: I would think that depends on how long you swim or the type of workout you perform. When I trained for my half ironman, i didn t lose a ton of weight but my upper body became more toned which was my goal anyway. Turn fat into muscle. I suggest you invest in a good book of swim workouts and follow it. Just my $.02 help using this software - Posted by anonymous (1 Reply, Updated 07/13/2007 04:44:23) (Log in to post your reply) anonymous 06/01/2007 06:31:45 Message: anyone know how to work this software?? it's not letting me create a new client. i tried but the sample client thats there doesn't clear. Replies: Re: help using this software - Posted by matt (Log in to post your reply) matt 07/13/2007 04:44:23 Message: Are you getting an error message when you try to add a client? help working this software - Posted by anonymous (Log in to post your reply) anonymous 06/01/2007 06:30:33 Message: help???? I can't create a new client, anyone know how to?? help wanted - Posted by bekka01 (2 Replies, Updated 12/12/2006 06:24:05) (Log in to post your reply) bekka01 12/09/2006 09:01:59 Message: Hi-new to this site-New Year's on it's way and I'm not getting anywhere with my 'ideas' to lose weight. Under all this (240lbs) I'm tiny. I can see/feel it. The part of my body that grosses me out the most is my flabby arms and 'apron' of fat on my belly. I should be a size 6 or 8 and I would be healthy at 135 or 140. My 'intimate' life is nil cause I don't feel pretty at all. My self-esteem is low. I don't like going to gyms. I have a set of free weight (up to 10 lbs) and I firmly believe in a good breakfast. I'm quickly coming up on age 43 and I'm still pretty in the face. I'm basically lazy and can't really afford things like Hoodia etc, etc. I work a 9-5 job and have 3 kids. I REALLY need a motivator; someone with a good meal plan (remember-I have kids); a way to see this through. Cheers! Rebecca Replies: Re: help wanted - Posted by jeff crespi (Log in to post your reply) jeff crespi 12/09/2006 02:21:53 Message: I am turning 43 in April and started eating right around 2 years ago. What a difference the eating part makes. An exercise program consists of three components. Weight resistance training, cardio training and nutrition. The nutrition part makes up about 70% of he whole plan. You need to start replacing certain foods with better ones that are higher in protein and less in carbs and fat. Start by replacing all carbonated drinks and fruit juices with waters and teas. Replace all white bread with whole wheat or rye. Replace all white rice with brown. Add a lot of fruts and vegatables to your daily meals. Try to spread your meals over the course of the day this way, from the time you wake up consume some healthy foods every 3 to 4 hours. Your meals should be smaller portions then you are used to having. Jeff Certified personal trainer Re: help wanted - Posted by matt (Log in to post your reply) matt 12/12/2006 06:24:05 Message: Hi Rebecca, Have you tried yoga? It's something you can kind of ease into at your own pace. If you want privacy, you can do it at home (there are yoga dvds from beginner to advanced). My wife does it and gets great results from it. Besides just helping you get into shape, there are other benefits. It's easy on your joints, helps strengthen your back, and can be relaxing (gives you a mini-vacation from your day). Need help to Loose weight and build some muscles... - Posted by aditya_4u2 (1 Reply, Updated 12/12/2006 06:17:44) (Log in to post your reply) aditya_4u2 12/04/2006 02:18:43 Message: Hello Everyone, I am new to this community and this software..If someone cud help me in workouts that would be nice.....My Weight is 87 Kg and my age is 23 Male, so if someone can give me weight loss workout and routines.... Thnx in advance adi Replies: Re: Need help to Loose weight and build some muscles... - Posted by matt (Log in to post your reply) matt 12/12/2006 06:17:44 Message: At your age, I would focus on building muscle. Your testosterone levels should be high for the next few years, so you shouldn't have too much trouble putting on muscle if you workout hard and eat right. By adding muscle, you turn your body into a fat/calorie burning machine (takes more calories to feed more muscle). Even while you're just sitting around, you'll be burning more calories. Try out one of the workouts under the bodybuilding section. There's a 4 week routine there that i'm currently following. It's 4 days a week and doesn't take too much time. Also, if you want to lose weight faster, you could do some kind of cardio as a warmup or cooldown for the workout. Toronto www.met-fit.com - Posted by anonymous (Log in to post your reply) anonymous 10/19/2006 02:17:21 Message: Coming to Toronto, Canada contact www.met-fit.com at home - Posted by eheaney (3 Replies, Updated 10/13/2006 06:20:58) (Log in to post your reply) eheaney 05/18/2006 11:45:23 Message: Hi am a mom for 3 at the moment. when ihad all 6 of my kids i lost weight easy. But now i have gain so much. The thing is i cant leave home i have no weight bench or anything. I would like loose weight at home. If any one has any way of me to lose weight please let me knopw thanks Replies: Re: at home - Posted by losingitinwv (Log in to post your reply) losingitinwv 06/14/2006 02:43:55 Message: There are many exercises that require no weight. And if you get creative you can use soup cans or milk jugs. Walking works well and add squats for your weight workout. Squats seem to work the whole body. If you need more help, let me know, I can help you fine tune and get into a program without weights. Re: at home - Posted by giggles1588 (Log in to post your reply) giggles1588 07/13/2006 01:33:21 Message: hey i used to have that problem too... u dont need any weights if ya dont want to get them... you can use soup cans as dumbbells, and do bicep curls with them. you can also do squats with them. do a wall pushup or reg if you can. there are always exercises you can do. if you need help, or want a routine just let me know, i am here to help. Re: at home - Posted by matt (Log in to post your reply) matt 10/13/2006 06:20:58 Message: Try yoga videos. My wife is in the same situation, and she absolutely loves yoga. If you can get the kids to leave you alone for just 20-30 minutes (maybe during naptime if they're young), that's all the time you need. definition and weight loss - Posted by fabiola (1 Reply, Updated 10/13/2006 06:17:48) (Log in to post your reply) fabiola 10/05/2006 05:11:15 Message: I haven't exercised for some time now, now i've turned 46 and not only have I put on a lot of weight (20kg) but I feel lethargic. My lifestyle has changed from very active to sedentary! even though I have always been active , health concious and sportive. Now I'm lost as to where to start , I have a home gym but really do not know how to design my own exercise routine any more I truly do not know where or how to start! to work all muscle groups to slim and shape my figure again! I get bursts of energy and may use it for a week then muscle soreness sets in and I fall into a lazy pattern again, I have plenty of time just lack the motivation,my diet is fine, I drink little water, I forget to drink! can someone guide me to the correct routine/reps to start with so as to achieve visible weight loss, energy and stamina again, I would be very greatful, cheers Replies: Re: definition and weight loss - Posted by matt (Log in to post your reply) matt 10/13/2006 06:17:48 Message: Hello, Without knowing what type of equipment you've got, it would be hard to list out specific exercises. However, with regard to the lack of energy/motivation to do physical exercise, I think that's partly a physical thing and partly a mental thing. Physically...if you completely stop doing physical activity, your body is definitely going to start lacking energy when you want it. Mentally...everyone goes through phases of being gung-ho about acheiving fitness goals, followed by phases of not really wanting to focus on that. I think you'd agree that you would like to stay happy with your body image, have energy when you need it, and live longer, right? If so, you should make a commitment to working toward those goals for the rest of your life (or as long as your body lets you). If you find a way to make it convenient, and you find some different kinds of physical activity that you enjoy, it's really not that hard. Personally, I've made a commitment to work out at least twice a week. That means, if I'm just not interested at all in workout out during a particular week (which happens), I'm going to do it at least twice. It may take a couple of coffees to get me in the mood, but I'll get to the gym one way or another. Other weeks, when I'm more into it, I'll go in an extra day or two. Also, I do my workouts during lunch time. It's not as hard to motivate myself to get away from my desk, because no matter what day it is, I'd rather be at the gym than at work. For a while, I worked out AFTER work. But I couldn't be consistent, because I really wanted to spend that time with my kids. Sorry to be so long-winded, but I just wanted you to know that your not alone, probably everyone struggles with this, and that's how I try to work through it on a weekly basis. workout routine - Posted by onlythesnake (2 Replies, Updated 09/01/2006 06:47:08) (Log in to post your reply) onlythesnake 07/17/2006 10:53:27 Message: hi everyone i need some help with my workout routine. first off a little background, i'm 6ft. i used to weigh 215 pounds, went into the army, got a little fit and got down to 170 which i was quite happy about. then i got lazy and am now up to 220 after 2 years. my main aim is to lose fat to at least get back to my previous fit body. i'm doing about 20min of jogging at 5mph followed by some medium intensity weightlifting. i've also cut down on my portions during meals and tried to include everything i think is important (meat, veg, fruits). the main problem i have is that i have been on this regime for around 2 months now and have yet to see any reduction in weight or visible increase in muscle mass. in fact i've actually noticed my waistline becoming a little bigger. can someone advise me what i'm doing wrong or too little of? i know weight loss takes time but i expected to see some results, even though they may be minor. thanks in advance. Replies: Re: workout routine - Posted by mean kitty personal training (Log in to post your reply) mean kitty personal training 09/01/2006 06:47:05 Message: 20 mins of jogging how often??? didn't mention if your eating properly you need at least 30 minutes 3 times a week to burn fat. If you want muscle definition and fat burn do your weight lifting first than your cardio. Also if you use a treadmill for jogging very your workout from more than just a jog at the same pace. warm up and in short burst very your jog speed to a sprint for a 1 to 2 mins. and back to a jog, and also add the incline and than bring it back to a jog pace. those short burst tend to burn fat better than just doing the same pace all the time.Doing the cardio after lifting also helps elliminate the lactic acid (it causes muscle soreness and fatigue)that form around your muscles when you lift weights. Also make sure you very your weight lifting routines and work different muscle groups each time you lift it will help you define your muscles better. Do that and give it a couple more weeks and you should start to see a shift on your scale. Re: workout routine - Posted by mean kitty personal training (Log in to post your reply) mean kitty personal training 09/01/2006 06:47:08 Message: 20 mins of jogging how often??? didn't mention if your eating properly you need at least 30 minutes 3 times a week to burn fat. If you want muscle definition and fat burn do your weight lifting first than your cardio. Also if you use a treadmill for jogging very your workout from more than just a jog at the same pace. warm up and in short burst very your jog speed to a sprint for a 1 to 2 mins. and back to a jog, and also add the incline and than bring it back to a jog pace. those short burst tend to burn fat better than just doing the same pace all the time.Doing the cardio after lifting also helps elliminate the lactic acid (it causes muscle soreness and fatigue)that form around your muscles when you lift weights. Also make sure you very your weight lifting routines and work different muscle groups each time you lift it will help you define your muscles better. Do that and give it a couple more weeks and you should start to see a shift on your scale. Weightloss: - Posted by futurelnmnmach (Log in to post your reply) futurelnmnmach 08/03/2006 08:34:28 Message: Hello! Here goes nothing. I am new here, so there is nothing like starting at the beginning. I am about 55 lbs. over weight. My goal weight is 155 lbs., but I want to gain at least 45 lbs. back in muscle. My goal weight is the maximum I am suppose to weigh at 5'6", but I do not agree with that. If anyone has had success in free weight exercise routines to bring their weight down let me know. Body fat - Posted by delvin (3 Replies, Updated 07/13/2006 01:42:30) (Log in to post your reply) delvin 05/11/2006 04:39:18 Message: I'm looking for a way to reduce the body fat at the lower part close to the hip. we call it " the love handles " What are the exercise recomende for the ladies to lose this fat. regards, delvin Replies: Re: Body fat - Posted by losingitinwv (Log in to post your reply) losingitinwv 06/14/2006 02:38:55 Message: I think the best single exercise for losing lower body weight is squats, squats and more squats. Also, walking has helped me lose mine. I have lost 50 pounds in the last month and a half by making a drastic change in diet and exercise. I walk at least 1 hour everyday. Very high intensity. I workout doing a total body workout at least 3 days a week. I choose 3 compound movements for my upper body and squats in between each set and go through with no rest until I am exhausted. I have cut all refined sugar, fat and high calorie foods out of my diet. I mainly eat fruits and vegies [low glycemic] with some lean meat. I have another 15 pounds to go in the next week and half to reach my goal weight for my weight loss competition. I am not starving myself and have been under the supervision of a doctor and a personal trainer plus I have a lot of knowledge. I am doing it safe, but I am determined. Just add some squats and it will come off. Re: Body fat - Posted by chunky (Log in to post your reply) chunky 06/14/2006 08:37:16 Message: the question is wrong, and the answer above is just partially correct, but in the ... you cant loose fat FROM a part of your body... you CAN loose fat, or you CANT loose fat... when loosing fat you loose it from the whole body. you may have areas where you gain fat quicker... but, if it gains quicker it looses quicker... so if you gain one precent of body fat you gain it all over your body, more on the fast gaining areas, and very little for example on your forehead... but youll get one percent everywhere... the anser abowe is wrong, but not totally... the correct part is that you got to use your legs, becouse quadriceps are the biggest muscles in your body... so they use the biggest amout of energy = fat... the wrong part is "do the squats" part... why? becouse of this (copy/paste form Weight Loss-Results-STATS everyone written by me) "when you exercise you use carbohydrates that your muscles burn for energy... remember, your fat is just a backup! so if you use all of your carbohydrates too fast youll end up with your muscle "eating" itself for energy... the goal is to make your cardio workout low in intensity but long enough... u want to burn the most of fat possible in period of time, so you got to use your biggest muscles - quadriceps... you dont loose fat on the part of the body u workout but from the whole body.... so some middle speed walking will be just fine... when you start walking muscles use carbohydrates for energy and none of your fat... walking, walking, and your body starts to use energy from fat, and thats what you want. by walking for a half an hour your body starts to take 50% from the carbohydrates and 50% from fat... after 3 hours of walking your body uses only your fat!" -so, you see, you dont burn your fat right away... i really dont think someone can squat for 30 minutes... :)) squats are high intensity exercise... you can read the whole "bodyfat" reply at Weight Loss-Results-STATS everyone :-) Re: Body fat - Posted by giggles1588 (Log in to post your reply) giggles1588 07/13/2006 01:42:30 Message: try doing some cardio, best thing about this it burns fat all over the body, since you cannot spot reduce one area. try cutting down on bad fats and refined sugar, this may help also. Heart rate chart - Posted by alissa (3 Replies, Updated 07/13/2006 01:36:52) (Log in to post your reply) alissa 10/04/2005 02:09:24 Message: When I workout I was told that my target heart rate should be 22 every 10 seconds which is in the 70% column on the heart rate chart. Does anyone know why it should stay in the 70% column? Replies: Re: Heart rate chart - Posted by lindaw (1 Reply, Updated 10/06/2005 08:32:57) (Log in to post your reply) lindaw 10/04/2005 08:54:45 Message: I think that 70% is a good intensity to challenge the cardiovascular system as well as burn calories. I think that in theory numbers and charts are good, but a better method is perceived exertion. Try to work at a level where you're breathing heavy but not gasping. If you can talk easily without stopping to take a breath you probably need to crank it up a notch. People on certain medications such as beta blockers will not ever get their heart rates as high as the charts say they should...if they did I'd be a little worried! Replies: Re: Re: Heart rate chart - Posted by alissa (Log in to post your reply) alissa 10/06/2005 08:32:57 Message: Thanks! That's good to know. Re: Heart rate chart - Posted by giggles1588 (Log in to post your reply) giggles1588 07/13/2006 01:36:52 Message: one reason is because if you get higher than that you will not be in the fat burning zone, you will be in the cardiorespiratory one, in other words you will be helping your lungs and heart but not burning the fat as you desire. De-conditioned - Posted by mikelkhall (3 Replies, Updated 07/13/2006 01:30:46) (Log in to post your reply) mikelkhall 03/29/2006 12:56:11 Message: I am a police officer and a couple of years ago I was engulfed with anhydrous ammonia (from a meth lab) and because of that I received chemical induced asthma. During the time that I was off my lungs have become de-conditioned. I am 5'11" and 300 lbs. Before this I could run 2 miles without stopping, now I can't run to the bathroom :) seriously I can't walk more than 10 minutes without being out of breath and having severe pain in the back (due to the overhang). I suspect that because of the sedentry life style (sitting in a patrol car all day) that during the off time my muscles became de-conditioned or atrophied or something. I have got to loose the weight and get my lungs (cardio) back. Help please. Thank you Replies: Re: De-conditioned - Posted by boilermaker8372 (Log in to post your reply) boilermaker8372 04/01/2006 08:42:34 Message: Hey man, I'm no doctor but if you start out slowly with something you can handle it will only get better for you. I weigh 282 @ 5 ft 6inches and can feel your pain. I recently recommited myself to get back in shape. I start out with a little streching, just basic hamstring and back streches so to not pull a muscle. Then I walk on my treadmill at a moderate speed for about 30 minutes. I started with 20 minutes. I also ajust the incline between 0 - 1min, 1 - 1min, 2 - 1min, then back to 0. Then start it all over again. As far as programs to try, I like the body for plan. It is simple to me. It will take some ajustments, but they are very attainable. With this program I got down to 213lbs and got lazy and gained it back sitting on my ass. But that was then and this is now. I hope this helps a little friend. Re: De-conditioned - Posted by boilermaker8372 (Log in to post your reply) boilermaker8372 04/01/2006 08:43:58 Message: sorry friend, "Body for Life" plan. Sorry;>) Re: De-conditioned - Posted by giggles1588 (Log in to post your reply) giggles1588 07/13/2006 01:30:46 Message: first of all, have you been to the doctor to see if it is okay for you to do any cardio? if not i would do so to make sure you will not have any major complications. Next if you start slowly it might help. for instance take one day and do five or 10 mins of walking at a comfortable pace. do this for a week or 2 if ya need to. then just gradually add more time. dont worry about the distance, at this time it does not matter. once you can do those mins good just keep stepping it up. later on add some weight training to your schedule. but be careful it takes just as much breathing to do this as cardio, because you wont be used to it. Curves Workout & Diet - Posted by alissa (3 Replies, Updated 07/13/2006 01:24:59) (Log in to post your reply) alissa 10/01/2005 09:08:52 Message: I had a baby 8 months ago so I have been wanting to lose weight. I just joined the Curves gym and I really like it. The workout only takes 30 minutes and it is fun. I'm not sure what I'm going to do about my diet though. Has anyone tried a diet that works well? Replies: Re: Curves Workout & Diet - Posted by dark_yusra (Log in to post your reply) dark_yusra 11/02/2005 02:48:49 Message: i think you have just take a moderate amount of energy but you should also stuck with your exersize coz it is a main solution specialy the cardic one ... excuse my language because my native languag not english but I'm a nutritionest Re: Curves Workout & Diet - Posted by dartol (Log in to post your reply) dartol 06/25/2006 07:50:27 Message: What works best for me is a balanced diet! Basic things to keep in mind: - Try to eat foods that are less calorie dense to get full with less calories - Eat food high in fiber and protein - Avoid sugar! High calories plus makes you hungrier - Eat some fats but reduce as much as possible. Good fats are olive oil, flax oil, and such high in Omega 3 fatty acids. I take fish oil and flax oil capsules. - Eggs are good but limit he yolks (high in fat). The whites are high in protein. - Low fat dairy products are awesome! Yogurt, cottage cheese, ricotta cheese. - Cottage cheese is very slow digesting because it is high in casein protein. Good for later in the day. It makes a great dessert pudding blended with Splenda and a flavoring! - Avoid the fad diets - Weight Watchers and South Beach are both good Hope this helps! Darren Re: Curves Workout & Diet - Posted by giggles1588 (Log in to post your reply) giggles1588 07/13/2006 01:24:59 Message: hi, i just wanted to give ya some advise..you cannot look at changing your eating style as a diet. it has to be a lifestyle change. try eating lower fat items, whole grain foods, and more fruits. if you fill up on fiber instead of white items and sugar foods your body will use the stored fat in your body for energy instead of the carbs that you usally eat. trust me it has worked for me. How to continue Loosing Weight? - Posted by haytham (Log in to post your reply) haytham 06/25/2006 09:29:29 Message: I lost actually 30 Kg. in 6 months of daily one hour exercising and a normal diet of reducing sugar amounts and fat components, but since that time (2 months ago) my weight kept on that, and never exceeded the loss to a single pound. Due to the optimum weight I have to lose another 18 Kg. Any suggestions? Weightlifting Routine to lose weight - Posted by erd (4 Replies, Updated 06/25/2006 07:40:39) (Log in to post your reply) erd 11/12/2005 11:23:12 Message: I am 26 years old. I am 6'2 240.5 lbs. My waist is a 40. I am going to reduce my weight to 215 and my waist line to 34. Please help with a weight program to do so! Replies: Re: Weightlifting Routine to lose weight - Posted by anonymous (1 Reply, Updated 06/14/2006 09:05:30) (Log in to post your reply) anonymous 04/04/2006 01:48:36 Message: Erd, With any routine you want to loose weight with, you have to include a strict diet. Your heart rate should stay in a range that keeps you sweating during your workout. High amount of reps will help you cut that unwanted size down, as well as burn the fat quicker. Any good rutine will burn fat of coarse but mix it with plenty of cold water to get the furnace going. At least 1/2 gallon per day...More if possible. I recommend a workout that includes crunches of coarse to target the waistline. I hope this has helped you. Replies: Re: Re: Weightlifting Routine to lose weight - Posted by chunky (Log in to post your reply) chunky 06/14/2006 09:05:30 Message: no, no and no! :-| strict diet - true! a lot of cardio workout, so dont throw your self on weights doing just them.... "Your heart rate should stay in a range that keeps you sweating during your workout." -false, by sweating u loose a lot of vitamins and minerals your body just cant replace so quick... the best way to do cardio is with no sweat and feeling cold... because when youre cold your body uses even more energy for keeping its temperature... "plenty of cold water to get the furnace going" -false, while working out drink warm water, or even better tea (without shugar)... your muscles warm up during exercise, you and they warm your body (so you got to train in cold place to avoid sweating)... by drinking cold water you cool your muscles and thats slowing fat burn... you want to be cold so the muscles got to warm up even more, but then you dont want to cool them by drinking cold water. a lot of warm tea id say... "target the waistline" -you cant target anything to loose fat... you can for gaining muscles and/or strenght, but you loose fat from the whole body... use youre legs - the biggest muscles that need the most of energy... long low intensity cardio... ;) Re: Weightlifting Routine to lose weight - Posted by dartol (1 Reply, Updated 06/25/2006 07:40:39) (Log in to post your reply) dartol 06/25/2006 07:13:23 Message: I am also 6'2" and was around 270 with a 44 waist at age 27 (now 37). I started out with a dietician and walking. I dropped to 230 in about 6 months before I joined a gym. Then my weight loss slowed, but I started gaining muscle so that was expected. I have had ups and downs in the following years. I took up road cycing and got down to 199, but still had a 40 waist. Recently I have really concentrated on my weight lifting and have finally reached the elusive 38 waist at 205 lbs! Haha. I am in the best shape of my life so I am not complaining. The best weightlifting exercises for losing weight are the ones that involve the most muscles and the largest muscles (legs, chest, back). You can lift more weight and therefore burn more energy. Here are some to do: - Pullups (I still need to use the machine that adds assistance, I can't do my own bodyweight) - Bench Press - Squats - Leg Press - Deadlifts - Pushups (I need to work this in at home myself) Warmups and cooldowns on the exercise bike are great. Keep it down to a level where you can spin at least 90 RPM. I don't think I will ever make it down to a 34... maybe a 36. LOL Darren http://www.mypace.com/dartol Replies: Re: Re: Weightlifting Routine to lose weight - Posted by dartol (Log in to post your reply) dartol 06/25/2006 07:40:39 Message: One other thing to add... doing cardio is awesome for burning calories, but too much of it will also burn muscle for fuel. So, you also need weight lifting to keep your muscle up. When cardio is over the amount of calories burned is pretty much over. But, after lifting weights the calorie burn continues for a long time while your body repairs itself. Also, increasing lean muscle mass increases your basic metabolic rate, or the number of calories your body burns all the time (even sleeping!). :-) Darren Weight Question - Posted by rjingra (Log in to post your reply) rjingra 04/20/2006 09:41:23 Message: I'm a 50 y/o guy just starting to workout. I have a bowflex but I'm unsure about calculating the weight. If I'm lifting 40lbs per arm would that be 80 pounds for the weight or 40 lbs? high-fat percent - Posted by dark_yusra (Log in to post your reply) dark_yusra 11/02/2005 02:59:17 Message: i have a problem with high percent fat in my body composition altho i'm 24 years old any one has an idea about that Weightlifting Routine - Posted by matt (Log in to post your reply) matt 09/20/2005 09:59:51 Message: Here's a basic weightlifting routine for people who want to lose weight. It is a 4-day-per-week routine (typically monday, tuesday, thursday, friday). The routine involves high reps and a short (60 second) rest between sets, which adds a cardio component to the workout. You should get stronger while losing body fat. You may not see yourself losing WEIGHT very fast, because you will probably be adding a little bit of muscle (which is heavier than fat, but looks a lot better). If you are not losing weight right away, don't sweat it. Just keep an eye on your body fat percentage and lean mass. If you are staying the same weight, but gaining lean mass, that's a really good sign. It means you're replacing muscle with fat. When you do that, you get sort of a snowball effect. The new muscle will help you burn fat and calories even while you're sitting around doing nothing. Follow up each weightlifting session with 20 minutes of cardio. The cardio shouldn't be too tough, just enough to get you're heart rate up and get you to barely break a sweat. Attachments: Weightlifting Routine