Re: Need help starting an exercise routine
Ok, I registered on this board just so I could reply to you. Something in your post spoke to me and I couldn't close the window without replying. So here it is: Since you are new to exercising, you're going to want to take it slow at first. Do not overtax your body because you could get injured, and/or lose motivation due to the difficulty.
Since you say you have a treadmill, I suggest you walk at a low to none incline at first, at a speed where you can carry on a coversation, but you'd rather not. Don't attempt to run yet, as it's very hard on the joints. When this seems like it's getting easy add a small increase to your incline if you have one.
I also suggest you stick to cardio at first as it's the best way to start losing weight quickly, especially if you don't workout on a regular basis now.
It's also extremely important that you lower your calorie intake, but don't go overboard as you can actually slow your metabolism. Around 1800 calories a day is good for a man to start off with. Stick to lean protein (chicken, fish, beef) and complex carbohydrates (anything with white flour or starch is bad). All fruits and vegetables are good for you! No Atkins ok? You want to eat small meals spaced throughout the day for a total of 4-6 small meals a day. The ideal is three meals and two snacks. Also make healthier choices.. grill or bake instead of fry, no high calorie sauces or dressings, etc. (salad dressings are secretly high in calories.. look for low cal ones instead)
Then once the weight starts coming off (this is the important part so pay attention!), you can start implementing weight training. Men especially react wonderfully to a strength regimen, and you'll be dropping lbs. in no time. You want to start off with three sets of 8-12 reps and build from there. Again Do Not Overtax Your Body! Proper form, and listening to your body is essential to avoid injury. However this does not mean that you get to stay in your comfort zone, it's going to be tough sometimes.. but there is a difference between tough and painful!
Strength training is always going to be more important than cardio, however don't take that to mean that cardio is a throw-away item. You need both, but once the weight drops dramatically that's when you focus on strength training and start implementing HIIT which stands for High Intensity Interval Training.
You get your heart rate up for around 30 seconds (let's say with moderate to intense cardio) then bring it back down with a recovery movement (such as a strength training movement or lower intensity cardio).
HIIT is the absolute best way to drop body fat.
I hope this made sence to you.. if not then search the internet for more info on the subjects I've touched upon here.
Don't get scared by all the body builders on there and Arnold look-a-likes.. their info is great for dropping body fat and gaining muscle (which everyone needs) and the transformation page is great motivation!
Good luck and Godbless, I hope you reach your goal and stick to it!
Last edited by moderator2; 03-18-2009 at 07:47 AM.
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