Walking is a great place to start; try to go for a walk 3 times a week for 30 minutes each. Start small, think big :) Good Luck.
Fitness Minutes: (14,252)
9,692 7/20/12 11:45 A
We all have trouble zones, but unfortunately, no exercise in the world can target them for fat reduction. You see, when you strength train, say you do a crunch, for example, your muscles take their energy from the bloodstream. Your body chooses what fat goes first, and your genetics are the biggest determining factor in where that will be. Likely, you will lose in your trouble zones last.
The best exercise is the one you'll do. No form of cardio is better than another; they all do just about the same thing.
Make sure you do strength train,though... doing so will boost your metabolism, reduce the loss of lean muscle (cardio burns muscle as well as fat) and improve the appearance of the fat you do have.
Heather Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
Fitness Minutes: (6,605)
7/20/12 8:45 A
Overall fat loss has more to do with diet than exercise...something like 80% diet, 20% exercise. You definitely do need to exercise, but it doesn't need to be strenuous cardio 6 times per week. Try to get your heart rate into the moderate exercise levels 55-75% of your max heart rate...moderately brisk walking and slower uphill walking does this for me, so does biking, and I also enjoy rowing. I do cardio 5-6 days per week, but am not going crazy with it these days in terms of my effort and the time I spend, as I don't find that to be healthy. 40-45 minutes per session is great for me. Strength training is important, as the others have said. I do strength training 3 times per week. I do a mixture of kettlebells and bodyweight exercises. Bodyweight exercises are really great because you can do them anywhere, and without any equipment. Bodyweight exercises consist of pushups, planks, squats, etc. and can be rather challenging! I have a love/hate relationship with some of them, but I keep pushing as I think they're valuable. Good luck with your new lifestyle!
7/20/12 8:29 A
Jenmc has given you great advice. Start slowly. Try getting out and walking or try the Leslie Sansone dvds. I have been able to progress my fitness level nicely using her dvds. It is a gradual process though. Take it slowly so it can be permanent. When you try to too much too fast that is when it is tough to stick to it.
Start small. A walk is great! Add to it, walk at a faster pace. Do it regularly. Also, add in some basic strength training. Get some resistance bands or some handweights (don't go for "girly" weights, though! Go big!) You don't have to be all in from the first day, either. Fat loss is an all over body process that starts with diet, so beyond strengthening your core, doing specific ecercises isn't going to derease that area. So, what about a 30 minute brisk walk 3 times a week and some squats, planks, over head press (with the hand weights), deadlifts 2-3 days a week? Does that sound do able to you? You might also like the Bootcamp program here. It's 30 minutes of the cardio of your choice 5-6 days a week, I believe along with a 10 minute Coach Nicole strength video 6 days a week. You can also join the teams for support and encouragement.
Edited by: JENMC14 at: 7/20/2012 (10:53)
I am 5'4". Starting Weight (4.6.11) 164.6 First Goal 130 - Reached September 2011 Currently maintaining under 120 and working on changing my mental image of myself!
I'm here at SparkPeople because I need to be; I'm overweight and sometimes feel as tho I lack energy. The mutal support is a wonderful thing.
I do a short walk during the week, but I'm not really exercising. I'm cleared to exercise by my docs(general pracitioner and oncologist) so really nothing is holding me back but ME.
I'm not sure where to begin - what kind of exercise? I'm not a gung ho exerciser by any means, but I know the plusses of adding physical activity to my day. I also know that if I take on too much/somethig too strenuous I am likely to not do well.
Suggestions please on good all around exercise .. .. .. my special "troubled area" is the spare tire abdomen mid section .. .. .. sound familiar, anyone?
I need to work on general fitness, too; I'm kind of a wimp - help!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.