A decent exersise regeime for me?

[West]

Ok folks.

Now that im on my way with my diet, I need a decent regeime for exersise.. my target weight is around 18st, atm im hovering about 20, so that gives me 2st around and abouts to loose. now im not fit (at all) I just tried a run outside as im on nights, 3 laps of around 100m each slowly increasing my pace everytime, and it pretty much killed me.. and for what it was... not really ne good is it?

So I need a regeime that will help me drop the weight a bit, a Gym merbership is oout of the question because of money tightness.. so what can I do to help my diet progress? is jogging/power walking any good for 20 or so mins a day just trying to keep it up is quite hard, and I know its gonna take me a while..

Any suggestions at all folks?

 

[trojan698]

My suggestion would be to consider doing closer to 1 hours exercise per day to get the weight down, maybe 40 minutes? Because of your weight, you'll find it difficult to run for a while, so you'll want to start off walking and slowly progress to the running - I find it pretty hard going @ 17 stone, so 20 must be pretty tough. Or you could consider buying a bike and take that up instead, that way you don't risk damaging your knees. Or maybe even swimming. Regardless, for weightloss its best to have your heart rate @ 60% of its maximum for optimum fat burnage and minimal muscle burnage so aim for that during your workout.

Is 18 stone overall goal, or is it just a preliminary one? Because, although it obviously depends on your height and body composition, that's still pretty heavy.

Good luck, and stick at it.

 

[marl]

I'd agree with much of what Trojan698 says. If i were you i'd avoid running/jogging as your weight will add much to the impact of that exercise and could end up injuring knees/ankles/back.

 

[Chong Warrior]

You don't have to do loads of cardio etc to lose weight, you just need to control your calorie intake. This is the most important thing, unless you eat less calories than you burn you won't lose any weight.

At first you will lose weight without the need for cardio, so if you're struggling to run or whatever because of your weight just stick at it, it will get easier as you get lighter.

What's your diet like?

 

[hiroofheroes]

Cut down on unhealthy snack food, and alcohol, and you'll save more than enough money to cover going to the gym/swimming twice a week. It's £20 a month for a membership with my local leisure center for unlimited gym/swimming/excercise classes. This means that even if you only go twice a week your saving money over paying per visit, and paying a flat fee is an encouragement to go more often to get more value for your money.

Also spending £15 on a set of dumbells is a good idea, you can do a little exercise while watching TV/you have a spare few minutes.

Try to avoid running until you've cut a little weight or you'll risk damaging your knees. A crosstrainer or excercise bike can offer a cardiovascular workout without as much impact on the knees, and swimming can help you both lose weight and tone up, and is an excercise that easily adapts to your fitness level.

 

[Chong Warrior]

.... help you both lose weight and tone up.....

Did you just use... the 'T' word!!

 

[Morba]

20st in a mini? you must get some funny looks a friend of mine is something like 6'6 and is a monster, he learned to drive in a new mini!

must be a lot more roomy than people imagine.


agree with CW here, diet is the first thing to be tackled. then start to add some cardio, even a good walk will be a great start.

 

[Duff-Man]

You don't have to do loads of cardio etc to lose weight, you just need to control your calorie intake. This is the most important thing, unless you eat less calories than you burn you won't lose any weight.

It all depends on the adaptability of a person's metabolism though.

I've struggled with my weight my whole life (my entire family is overweight or obese), and I know from experience that simply controlling caloric intake is not an effective means of controlling my weight. My body seems to simply reduce my metabolic rate to compensate (sleeping 12 hours per day, constant lethargy, lack of concentration etc). For me, exercise is essential or any weight loss will be small, very hard work, and temporary.


As for the OP: I would suggest some low impact-stress cardio exercise. If money is a concern I think walking would be the best bet. If you're very unfit you will see the biggest improvements from long periods of exercise where you raise your heartrate to around twice resting. If you spend 1hr per day walking briskly (and preferably with some hills mixed in), you will see much more benefit than you would from a series of short runs (and also it should be less painful!). If you can mix it up by going swimming once a week that would also be good - swimming uses every major muscle group in your body and is extremely low stress on your joints (which is a major concern at 20st).

As far as diet goes, make sure you adjust what you eat away from high-fat foods. Pasta, rice, cerials, bread, fruit and veg are all good bets. As far as meat goes, try shifting towards chicken, rather than processed red meats. If you go for red meat occasionally then try to go for lean cuts rather than burgers etc.

Good luck bud - stick at it and you'll see results (plus it will surprise you how much better feeling fitter is).

 

[Chong Warrior]

It all depends on the adaptability of a person's metabolism though....

Yeah but you quoted me and cut this bit off.

At first you will lose weight without the need for cardio, so if you're struggling to run or whatever because of your weight just stick at it, it will get easier as you get lighter.

Diet and exercise go hand in hand that goes without saying. For someone just starting, simply cutting calories will be enough to lose weight, exercise will speed things up a little but isn't essential.

 

[Curunen]

Rather than forcing yourself to do running at this stage (which may cause more harm to your body), get out of the house, and do 1 hour walks every day, in your nearby park, forest etc... (preferably away from cars and things).
Drink plenty of water. Try to feel the difference between hunger and thirst. When you are going to eat something, ask yourself- 'do I really need this?'.
Eat with purpose, and enjoy all the food you do eat. Listen to your body, and you will be steered to the correct foods.
Do whatever stretching you are capable of, before and after walking- lie on the floor, and roll around if necessary (not literally ). This will help to cleer any blockages in your body, allowing the blood to circulate to all areas.
Ah yes, breathing! Find a place where the air is more clean, and practise breathing exercises. A good time is in the morning when you wake up. Unfortunately, there is only so much I can type here; try and find someone who will teach you good breathing exercises- pranayama, or something.
Remember, avoid forcing yourself- this is how injury occurs. Instead, actively engage any changes you experience, to keep the spiral turning.