Health & Fitness
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Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
What is your workout routine?
Hi ladies,
I am trying to lose weight and be healthy but I haven't really come up with a workout routine. I am a SAHM my 7 yr old goes to school and i am home with the other 2. I have Turbo Jam videos and we just bought a treadmill. I am trying to lose about 30 lb and weigh 156 lb, I am 5' 2". Any advice on workout and food. We don't have the healthiest habits but I am trying to change that. Any advice is greatly appreciated.
Re: What is your workout routine?
Be active. That is my workout routine.
I work in an office where I primarily sit for 40 hours a week...I've learned that getting up and moving is vitally important. Just going to the gym 1-3 times a week was not cutting it for me - I got a FitBit and it tells me EXACTLY how active I am every day. Now that I'm more aware of my activity level I went from doing an average of 3,000 steps per day to averaging 10,000 steps a day (which is the amount a healthy adult should be taking per day).
I do a variety of exercises. Because it's winter it's a bit more challenging (I can't go take a walk in the park or go on a bike ride), but I go to the gym frequently and do weightlifting, elliptical, treadmill, stairmaster, and then I supplement that with classes like Body Combat and Body Pump. It's gotten to the point where I don't really care HOW I get my activity in for a day, I just make sure I do SOMETHING.
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I used to be a cardio freak. Whenever I would go to the gym I would use the cardio machines. Recently my husband got me on a workout routine that involves 4 days of doing weight lifting, and the option of 1 day of high-intensity interval cardio. Both are good for burning calories, which you need to do to lose weight. However, putting on muscle has been shown to improve your metabolism more than cardio alone, and it helps improve bone strength and prevents muscle deterioration. Just keep in mind that if you do start lifting weights, you may have periods where you don't lose as much weight, or you may even put on a little weight. This is only because you are putting on more muscle, and muscle weighs more than fat.
As far as food goes, eat healthy. More fruits, veggies, whole grains, and lean meat. Less processed carbs, fatty & sugary foods. Remember that just because a package says it contains whole grains, doesn't necessarily mean it's the best choice, or even healthy for that matter.
If you want to lose weight, you'll have to burn more calories than you are taking in, but you also have to make sure you are getting enough calories to meet your energy needs depending on how often/hard you are working out. You can Google search for weight loss calculators that will tell you about how many calories you should be getting each day based on your activity level.
Really great advice from klokowac, but I'll have to respectfully disagree with the bit above; it is extremely difficult (especially for women) to actually put on muscle weight without a rigorous weightlifting routine. The average person who starts lifting and doesn't notice a change in their weight needs to pay more attention to their diet. Weight-loss is about 80-90% what you eat, unfortunately.
Cardio and resistance training are very important for health, but don't expect an exercise routine to help you lose much weight. You'll burn less calories than you think, and many people overcompensate by rewarding themselves with more food after a workout. It's all about the portion control!
To answer the original question, I have a one-hour swim practice 5 days per week, I run and bike for 45 min 2 days per week, and once the gym clears out a bit, I'll lift weights 2 days per week. I also walk lots and take the stairs whenever possible.
I do three personal training sessions a week (monday, wednesday, friday) @ 6am. they all involve cardio and a mix of strength training for my abs, arms and legs. then on tuesdays and thursdays i go to the gym and do more strength training focusing on my arms and abs
TRX
All this advice from pps is great. I'll add three things that helped me:
1. Be aware of how hard you are working out. You need to push yourself to get real results. It's impossible to know how far you can really go without pushing yourself to the brink safely a few times to know how far you can go. After that try for 80-90% of your maximum effort. Keep in mind as you progress you will need to keep pushing harder.
2. I just try to be active. I try to sweat everyday. I change up my workouts all the time so I don't get board but I always try to do some cardio and some strength training per week. I keep a calendar on the fridge and write down what I do. It ranges from heavy housework to running 6 miles.
3. Eat food not products. Food= as close to its natural state as possible. Things like nuts, fruit, veggies, meat, whole oats. Products= processed foods and they usually come in a box, a can or a bag.
First, I have to say I am in great admiration a of some of the routines shared in these responses. Go ladies! I myself work and go to school and feel way to tired to even walk somedays (my work out routines are about 3 times a week anywhere from 30 min to 2 hours as time permits). What I do try to pay attention to is my diet. I figure I don't have time to exercise everyday (or am simply not motivated enought at this stage) but I can definitively make the choice of what to put (or not) in my body. Cutting down on carbs and almost eliminating sugars and processed foods always works. Also add tons of veggies.
Exercise, of course is always crucial but I think a lot of times the media makes us feel like we need to spend all this time exercising and that simply is too much for some ppl to do at certain points of their lives (it's good to do but the point is to work up to it). So my best advice is to move as much as you can (squats while brushing your teeth...anything) when you can and set small goals at first (run for 10 min walk for 20 on the treadmill 2-3 times a week is better than nothing). Eventually the benefits will kick in and you will want to do more.....at least that is my experience. And when life gets too hectic at least pay attention to the diet.
Good for you in wanting to live a healthier lifestyle and everyone has given you great responses so far! I went into a little bit of a slump after my divorce and after getting myself settled and then eventually getting remarried I decided it was time that I got back into shape. Before my divorce (and before my son)...I worked out like crazy...twice a day and also ate healthy foods. I was so in shape and loved how I looked and felt. After my divorce, I put on about 40lbs. I'm working on losing that and then maintaining it for good! I've already lost about 7-10 lbs. and I just started about 3 weeks ago. Anyway, here are my tips.
1. As far as eating healthy...like pp mentioned, it is ALL ABOUT PORTION CONTROL! I can't say that enough! Once I started reading labels and eating the recommended serving size of things, the weigh really started to come off. I had diabetes throughout my pregnancy and was put on a strict diet...I learned A LOT about healthy eating. Watch your carb content...I typically only eat between 20-30grams of carbs at a meal and keep my "snacks" mostly carb free. I eliminated sweets all together (this was my weakness) until I can establish a good metobolism and then I can allow myself to "cheat" from time to time.
2. Start slow...don't go crazy thinking you have to run a couple miles a day or something. Just start slow and work your way up. I'm going to the gym 3 days a week. I start by walking on the treadmill for about a mile to just get loose, then I will lift weights for awhile. Then end my work out by running/jogging for 1/2 mile or so. I will increase this more and more (run longer, lift heavier, etc) as time goes on.
3.Believe in yourself! Once you get in the mindset that you want to be healthier and do better...it will happen and become easy to do! You have to believe that you can do it...and then it will happen!
Good luck to you!!!
Well,
The best workout is, utilize the calories that you intake, I used to do walk in the morning and maintained my body..
Trim thin SR