Nooneknows79
01-16-2009, 02:52 AM
Hello all. I have a situation similar to many - I used to be very active and an exercise junky. Unfortunately, I have fallen off the bandwagon over the past year or so and become relatively lazy. I have a fluctuating body type - I tend to be of a bigger build, not necessarily obese, but definitely not slim and trim (I especially tend to develop a big gut), if I do nothing, but can be in stellar shape if I work hard at it. Two years ago, I was in the best shape of my life - I worked out 4-5 times a week, had amazing endurance and strength, nicely developed muscles, almost no gut, and at my lowest weight, was around 165-170 lbs. I now fluctuate between 190-200. I am 28 years old.
I now work as a researcher, so I am on campus sometimes, but no longer every day, and I am no longer a student, so it is not as easy for me to plug in an hour or two every day between classes. My job is best done and focused on from home, as it mostly involves writing. I fell into a relatively poor diet over the past year and a half since finishing school, probably the worst being drinking too much beer and late night snacking, and have bad sleeping habits, along with probably drinking too much coffee. I have been getting increasingly restless with all this though, and really want to get back into shape and get healthy again. I know I need to change my diet, but my question is, what is the best exercise routine for me to 'get back into it'?
I can definetely go to the campus gym a few times a week, as I have open access there - I would like to work out at centers closer to home, but the costs are prohibitive for me at this point. I enjoy running and doing outdoor activities in the summer, but the winter's here are miserable, frequently hitting -20 Celsius, and I hate going outside unless it's absolutely necessary. I recently returned from Mexico, which was wonderful - I felt rejuvenated again and full of energy, but the climate here has again made me feel lackluster. I also have a Bow Flex in the basement that has been collecting dust, so maybe I could get back into that - but is there any way to get a decent workout on one of these machines, that could equal a well equipped gym? I also do not know the best way to get a decent cardio workout without the gym, as I cannot see myself running outside in the cold. Should I focus on weights to burn the initial fat and build up stamina, or on running/cardio? How often would be a good way to start? Thanks!!
I now work as a researcher, so I am on campus sometimes, but no longer every day, and I am no longer a student, so it is not as easy for me to plug in an hour or two every day between classes. My job is best done and focused on from home, as it mostly involves writing. I fell into a relatively poor diet over the past year and a half since finishing school, probably the worst being drinking too much beer and late night snacking, and have bad sleeping habits, along with probably drinking too much coffee. I have been getting increasingly restless with all this though, and really want to get back into shape and get healthy again. I know I need to change my diet, but my question is, what is the best exercise routine for me to 'get back into it'?
I can definetely go to the campus gym a few times a week, as I have open access there - I would like to work out at centers closer to home, but the costs are prohibitive for me at this point. I enjoy running and doing outdoor activities in the summer, but the winter's here are miserable, frequently hitting -20 Celsius, and I hate going outside unless it's absolutely necessary. I recently returned from Mexico, which was wonderful - I felt rejuvenated again and full of energy, but the climate here has again made me feel lackluster. I also have a Bow Flex in the basement that has been collecting dust, so maybe I could get back into that - but is there any way to get a decent workout on one of these machines, that could equal a well equipped gym? I also do not know the best way to get a decent cardio workout without the gym, as I cannot see myself running outside in the cold. Should I focus on weights to burn the initial fat and build up stamina, or on running/cardio? How often would be a good way to start? Thanks!!
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tjlhb
01-16-2009, 01:03 PM
I also have a Bow Flex in the basement that has been collecting dust, so maybe I could get back into that - but is there any way to get a decent workout on one of these machines, that could equal a well equipped gym? I also do not know the best way to get a decent cardio workout without the gym, as I cannot see myself running outside in the cold. Should I focus on weights to burn the initial fat and build up stamina, or on running/cardio? How often would be a good way to start? Thanks!!
Well, the gym probably has free weights and lots of other stuff. Doing weight training will help you maintain (or even gain a little) muscle under exercise and calorie deficit conditions intended to reduce fat. Note that in the absence of equipment, there are also body weight exercises that you can do like pushups, pullups, etc.
If do not want to run or bicycle outside, then probably the simplest way to do cardio at home is to put a bicycle (do you already have a bicycle?) on a training stand. However, if you can get to a gym, the rowing machine or swimming pool may be useful in that rowing or swimming is a full body cardio workout, as opposed to a lower body cardio workout.
But don't forget the saying that abs are made in the kitchen. Lots of beer and junk food will work against fat loss and muscle gain.
Well, the gym probably has free weights and lots of other stuff. Doing weight training will help you maintain (or even gain a little) muscle under exercise and calorie deficit conditions intended to reduce fat. Note that in the absence of equipment, there are also body weight exercises that you can do like pushups, pullups, etc.
If do not want to run or bicycle outside, then probably the simplest way to do cardio at home is to put a bicycle (do you already have a bicycle?) on a training stand. However, if you can get to a gym, the rowing machine or swimming pool may be useful in that rowing or swimming is a full body cardio workout, as opposed to a lower body cardio workout.
But don't forget the saying that abs are made in the kitchen. Lots of beer and junk food will work against fat loss and muscle gain.
nscrbug
01-16-2009, 01:20 PM
What I usually do to "kick start" my motivation to exercise is...I sign up for a 5k race, or...if you really want a challenge...how about a sprint distance triathlon? IMO, there is no better way of "getting back into it"...then setting a goal for yourself, and having a timetable to attain that goal. Yeah, it's cold outside now...so sign up for a 5k race in May. Start building up a running base on the treadmill for now...then, when the weather starts to warm up a bit...get outside for your runs. By the time May rolls around, you'll have a nice run base under your belt and crossing that finish line will only motivate you to keep going...you may even sign up for another race. It can be addicting. I did my first sprint distance triathlon last June. I enjoyed the race and training so much...I decided to sign up for a longer race (olympic distance) in August. This year, I've decided to up the ante a bit...and I signed up for a Half Ironman in July. Committing to races is my way of making sure that I don't slack off in the winter months. Plus it's such a great feeling of accomplishment when I cross the finish line. It gives me a purpose to keep working out.