In Part 1 I gave examples on eating (and not eating) that worked for me. In Part 2, I tell what worked for me exercisewise.
I know often it's hard to find the energy to workout when energy is being spent to eat better. And if you are like me, feeling like you are starving yourself, you have no oomph to spare. However, if you start with small steps, adding and taking bigger ones gets easier.
I started by just going to the gym and doing the treadmill. Read every exercise article, book, and magazine I could find.
Some basics I found that repeated themselves were: weights (ladies, don’t run out on me), changing up cardio, and frequency. Weights – I did a mixture of free weights and machines. Many of the fitness advise said to avoid machines, but I think they have their place. If you are a woman like me, or have never worked out before or in a long time, they are ideal. Especially, when you are working out alone and there is no one to spot you. However, with free weights more of the muscle(s) are being engaged as a balance and equalness ensues.
When using free weights, please do not jerk your arms or legs, but use
slow controlled movement. Tossing around the weights like you are powerwalking
is not training your muscles and at best would be a weird cardio workout in my
opinion. I’ve heard several women who did this complained that their arms were
still flabby. Muscles can help with toning. Women do not bulk up unless you
have too much testosterone in your body.
Final thoughts about weights, if you do not know the correct form or if
a moderate weight seems too easy, then the exercise is probably being done
wrong. For example when doing an overhead triceps’ pull, only use your arms,
using your back or chest defeats the purpose. If you are unsure, either ask
someone (either a trainer or someone who looks like they know how to work out)
or look up videos online.
Cardio. For me, I get
bored just walking/jogging on a treadmill. I would change up my cardio. One day
it was the stairs. The next the elliptical, then the bike, and treadmill, row
machine, and then I would start the rotation over. Then after a few weeks, I
added a challenge to myself. I increased the treadmill/elliptical inclines.
Then I tried to go ½ a mile farther. When I could do three miles with light
fatigue, I gave myself a new task.
Once a week I would pretend I was in a mini-triathlon.
I would treadmill or elliptical at least four miles, then swim as many laps as
I could, then do the bike for five miles. The next week I would try to increase
my swim laps. If I did five the week before, I would try for six or even seven.
Zumba was another great cardio for me. I got a heart rate watch so I would know
if I was giving it my all dancing or if I needed to rev it up. It’s not about
getting the moves perfect, but moving your body and having fun.
Frequency. In the beginning I made myself go to the gym six
days a week. Three days of cardio and three days of weights. Sometimes I would
combine a day with ½ cardio and ½ weights. Once I got to the weight and shape I
wanted, I was able to reduce the days per week to three or four.
An example of my workout routine was: Saturday – Zumba &
forearms, Sunday – Chest & Back, Monday – rest, Tuesday – Shoulders, Abs,
and Legs, Wednesday – Arms & mini-triathlon day, Thursday – Zumba, Friday –
Shoulders, Abs, and Legs. Whenever I reached a plateau, I would either switch
out days (i.e. workout on my off day and take another day off instead), change
my exercises, or do a circuit. A circuit is doing all the muscle groups two
machines – four sets, then repeat. I would only do a circuit once every other
month. Also I would people watch. If I saw someone doing an exercises that I
hadn’t seen before, I would copy them (after they finished of course).
I would finish any weight lifting workout with a protein shake or bar. In a pinch, chocolate milk works great too. Just keep the glass on the small side. I would also advise talking with your doctor before starting any diet or exercise routine. Obviously you don't want to drink chocolate milk if you are diabetic. Get your doctor's ok before trying anything that I've done.
It does take commitment to get off the couch and go workout.
Or even take a walk. But the energy boost and feeling of accomplishment will
help. Just take that first step. Then the next. If I can do it, anyone can. Just
do it today. Do it now. Good luck & all the best.
Andrea R. Cooper
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