I want to start an exercise plan. | Page 1 | Gaian Losers (weight loss support guild!) | Guild Forums

CondomAtTheCrimeScene

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Posted: Wed Jan 13, 2010 5:40 pm

Something that I can do, at least 3 times a week.

But I am not sure what to do.
I need some advice.

For sure, here are some things I want to get in there:
Some cardio.(I have a treadmill, so preferably running or jogging)
Crunches
Lunges
Squats
Stretching

But I want it to be less than an hour long.

What would be most effective for weight loss and toning?a

Posted: Wed Jan 13, 2010 5:52 pm

try yoga... its a work out believe it or not... i'm still sore from sunday.

and its not the costly i got my DVD for $15

Nolone

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freelance lover

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Posted: Wed Jan 13, 2010 6:50 pm

I've recently purchased a yoga DVD, and belly dancing workout and a stripper aerobics work out. I'm excited to give them a try once they get hear.

I like cardio, so I usually do about half an hour on that, though you could do more. I tones my abs up a lot doing about 100 crunches and then 50 to each side twice a day. I didn't actually lose weight, but I looked a lot thinner- a lot of people noticed.

Posted: Thu Jan 14, 2010 10:14 am

This is what I always try to do when I'm at home working out. 30 minutes of cardio (in your case running/jogging) 120 crunches, 30 at a time with a 10-15 second rests in between, about 10 minutes weight lifting, then if I have time I do lunges.
Though I've been working out a lot less lately because I'm back in school and rarely at home. But yeah, that's what I did, and I always found that it worked up a sweat but didn't leave me hurting afterward. And it was always under an hour. I don't have the attention span to work out more then that when there are other distractions around.

.WayneZinok.

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Kamirose

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Posted: Thu Jan 14, 2010 10:59 am

I'd suggest splitting cardio and weights/muscle workouts to different days. You want to give the muscles you work out a free day to repair so you're not damaging them before they have the chance to get stronger. Maybe Monday/Wednesday/Friday could be cardio, with Tuesday/Thursday/Saturday being weights, and Sunday being a rest day?

Keep in mind too that intense exercise makes you retain water, so if you're weighing weekly, I'd have the rest day be the day before your weigh in - a buddy of mine does that, he always gains a bit during intense exercise and sees huge drops after his rest day.

If you're starting up from being completely inactive, for cardio I'd suggest the Couch to 5k program. If not, well, I can't really suggest anything else to you 'cause that's what I'm doing, lol.

Posted: Fri Jan 15, 2010 10:03 am

Kamirose

I'd suggest splitting cardio and weights/muscle workouts to different days. You want to give the muscles you work out a free day to repair so you're not damaging them before they have the chance to get stronger. Maybe Monday/Wednesday/Friday could be cardio, with Tuesday/Thursday/Saturday being weights, and Sunday being a rest day?

Keep in mind too that intense exercise makes you retain water, so if you're weighing weekly, I'd have the rest day be the day before your weigh in - a buddy of mine does that, he always gains a bit during intense exercise and sees huge drops after his rest day.

If you're starting up from being completely inactive, for cardio I'd suggest the Couch to 5k program. If not, well, I can't really suggest anything else to you 'cause that's what I'm doing, lol.

i go through periods of exercising for a while

and then just not
for maybe a month xD

but when i do it, i usually walk at 3mph for a lil bit until that bores me
so i do 1mph increases
up to 5mph

because i have breathing problems.

i either do a mile
or 15 minutes
whichever comes first

CondomAtTheCrimeScene

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CondomAtTheCrimeScene

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Posted: Fri Jan 15, 2010 10:07 am

ohoh

but i like that program
at least the first 2 weeks xd

I think I am going to try it!

Posted: Fri Jan 15, 2010 10:29 am

The most most most effective short workout (less than 45 minutes or so) is a circuit workout. You don't take breaks and alternate between cardio, free-weights, and abs/calisthenics.

I bought Jillian Michaels 30-day shred which is a circuit workout at WalMart for $9. I bought 2 2-lb weights (or use water bottles filled with water or cans etc) and let me tell you: I felt it! The first day I was really sore, but I definitely have more energy and feel amazing.

Stars in my Pocket
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