After a certain point in time, you simply get fed up of people pointing out how obese you are...I did too, and I have recently started working out and am on a diet program (which is not too stringent). Please spare a few minutes and read the following:
I need to shed only a few pounds (7 to 11 lbs), but I am only hoping it works. I have a huge tummy - it is so huge that someone recently asked me if i was expecting! (That was the last straw)
I do not want to lose too much of weight. And I have joined the gym for a period of 4 months (for now). So I do not even expect that I should start losing all the unwanted fat immediately. I don't want to be over-agressive, want to be kind to my body and understand its limitations.
I have started with the following, am facing a few problems and would request everyone to add in your inputs:
1) I have started going to the gym since the last 12 days. I go to the gym 6 days a week, do wt-training and cardio on alternate days.
2) Weight training: 2 sets of the following:
Pushups, Chest press, shoulder press, pec fly, seated row, lat pull, leg extension, one-arm dumbell extension, cable pull down, cable push, squats, dumbell lateral.
Cardio: I do cardio for a total of 20 mins on treadmill, 15 mins on an elliptical trainer and 10 mins of cycling and crunches.
20 mins of treadmill - i walk for 5 mins, run for 5 mins alternatively until 20 mins are over.
- Weight-training: While doing Chest press, shoulder press, pec fly, I am unable to pick up weights that are more than a total of 4.5 kgs (9.9 lbs)!!
Even with a 4.5 kg weight, initially i can pick them easily, but the second set is quite tough! My trainer expects me to move on the 18-25 kgs (39 to 55 lbs) soon. (It has been only 6 days of wt-training). Is that too much of expectation from him? Is it normal to be not able to handle weights more than 9.9 lbs or is there something wrong with my muscles??
With other machines like seated row or lat pull i am able to pick heavier weights. Is it because some of my muscles are stronger than others?
- Cardio: My age is 26, so my maximum heart rate is 194 bps. When I run, my heart rate goes upto 176 bps - almost 90% of my heart-rate! Is this ok, or am I pushing myself too much. I feel if i am not able to run for even 5 mins then there is something wrong with me, so I push my body to do more..
Also, I end up burning an average of 250 calories in each cardio session. But sometimes, I am tired after office-work and gyming gets tiresome, so I end up burning only 220 to 240 calories (lesser than usual), my trainer points it out and says, it should not be lower than what I achieved in my previous session. Is that also over-expectation from him? (I feel it is!)
- After the treadmill on the elliptical trainer i can burn only upto 50 calories, no matter how much I try. That may be because treadmill tires me out!
Please let me know if i am on the right path or is there something wrong with me? Am i over-training or expecting too much from my body, should i take it easy for sometime until it gets used to the exercise?
I used to have trouble getting sleeping in the night..which is another reason why i joined the gym. But now I am soooo tired that all i want to do is have dinner and sleep off. I do not feel energetic or active after the exercise session..