Get the Skinny on Exercise!

[Meagan Lee]

Hello everyone!
Some of you may know me from answering your fitness and exercise questions here on the community fitness forum. Some of you I have yet to be acquainted with and I am looking forward to helping you with your health and fitness journey!

I have been a personal trainer and kinesiologist for going on 8 years and would love to answer any questions you may have about exercise or alternative exercises. I realize that there is a lot of information out there about working out believe me, not everything on the internet is true!

How many of you have never lifted weights before?? And if not, why not?

[pad41260]

i have been out of it for several months (10) and have gained all my weight back:( lots of stress, quit the gym, busy with my special needs grandson almost every evening. So, today I downloaded this programs and ready to get started I am 53/215 lbs. 5’3″. So, I think I needs to start off slow, so today I guess I will start walking. If you have any suggestions, I would very much like that, or a schedule to easy back into things. thanks for all your help

[Ossie-Sharon]

Hi, pad41260. It sounds like you have the perfect plan. Ease into it! Start walking! Excellent.
If you hit a snag or plateau, please repost, and we’ll do our best to advise a plan B.

[Meagan Lee]

pad41260,
I agree with Ossie, you don’t want to over load your body with too much all at once. Start with walking 2-4 times a week and after 3-4 weeks add in something different like walking up hill or down hill, adding distance or speed, or even adding some exercises to the beginning and end of your walk like squats or wall push ups. Take your time and keep up the great work! We are glad you are here!!

[milowils]

Hi everyone, I just joined yesterday and brisk walked 30 minutes on my treadmill this morning. I have not started my meal plan yet as i need to go food shopping this weekend to start fresh on monday. Am I doing the right thing? I am 50/210 1bs, 5’4″. I am excited to continue this health and fitness journey!!

[Danger]

Hi there,
I’m 42, 5’3″, weight 162 when I first started this diet about three weeks ago. I have been following the diet rather religiously, started back at the gym two weeks ago. So far I gained two pounds, the next week lost four. Then I gained another two.

I work on my feet all day – I’m a dog groomer, so busy lifting and wrestling wriggling dogs all day.

My exercise at the minute is about 4 – 5 days of cardio. I started doing body pump and pilates. I also have a horse which I ride on average 3x a week.

I would like to lose about 30 lbs, and generally increase core strength to improve my riding (I compete dressage).

I’m a little frustrated by the lack of weight loss – but I DO feel like my clothing is getting more comfortable. My energy is better tha it’s been for years. Last week I could only manage about 30 minutes of cardio per session, and for example on the treadmill – mostly walking with the occasional 1 or 2 minute jog. Today I cycled for ten minutes, then x-trainer for ten, then steep incline fast walk followed by a 10 minute jog. Was really pleased to manage to get that length of a run in.

I am really comfortable in the gym, used to do a lot of weight training about 6 years ago – but I’m a bit out of practice and well out of shape. Would like to know if I’m going in the right direction – especially since the scales don’t seem to be!!!

[Meagan Lee]

milowils,
You are doing great! How long have you been walking on the treadmill?

[Meagan Lee]

Danger,
That is a lot of cardio that you are doing. Have you gotten your heart rate tested to see what the optimal heart rate is for you to burn fat??

Your endurance has increased but you want to be able to maximize your time while doing cardio so that you are burning fat the whole time and not muscle.

Pilates and Body pump are great additions for strength training and core training.

[Danger]

No, no heart rate testing. Am feeling like I’m running a bit blind with my exercise regime. I used to see a personal trainer weekly – but that was so long ago that I can’t remember where I’m optimal for fat burning. I remember what I *used* to do training wise (ie 1 mile run to gym, do a little more cardio – then lift weights – then run home again – built that up til I was capable of running 10k). However, I’ve never been a particularly slim build – but finding it really a bit of a downer that I’ve not shifted anything. Okay, back on scales today – lost the 2 that I’d gained again. So I’m up and down 2 lbs one week from the next!

[Danger]

Also, how often would you suggest I do each. Currently doing one pump class and one pilates. Cardio either as a warm up or on it’s own.

[Danger]

hello?

[Meagan Lee]

Danger,
I apologize for the late response. I would suggest that you balance out cardio and weight training. Pilates is great to do 1-2 times a week for core strength and flexibility and body pump 1-2 times a week for cardio and muscular endurance. If you do body pump more than 2 times a week in conjunction with Pilates, cardio (such as being on the treadmill), and weight training, you run a very high risk of over training and then your body will just hold onto the body fat that you wish to get rid of. It is about finding the balance not necessarily about how much you can do during the week. The body needs adequate rest to recover as well.

[Pondlotus1]

Any suggestions for exercise? I’m getting back into it again and feeling frustrated with physical obstacles. I used to walk,swim, cycle, do Pilates/yoga/ T’ai-chi, and lift weights to 6-7 kg. Lost more than 7st but found I couldn’t maintain and began regaining.. Job demands and geography got in the way of getting to my gym. Then my neck and shoulder stopped me swimming, I spent a month on hospital with cellulitis in my leg a year ago and since then I’ve had bouts of vertigo. Weight is now more than when I started. I do get to the pool, where I water walk, jog and dance and i was trying to walk more. Now my GP says I have plantar fascitis (sore heels), Unless I can burn calories by gritting my teeth, I’m out of ideas. (I’m 60, 5’4″ and 270lb.)

[Meagan Lee]

Pondlotus1,
Do not give up! I have many clients with limitations that they never thought they would be able to overcome or work through but they have. My suggestion is to start with something a little more strenuous than your current cardio program like using the elliptical for 10 minutes and see how your body reacts. I would also suggest light weight training to build more lean muscle mass at least 2 times a week.

Are you staying on track with the meal plan?? Consistency is key in both diet and exercise for success in weight loss.

And I am sure your doctor has informed you on properly fitting shoes??

[gtft57]

is doing Pilates/jump board twice a week along with rebounder class that is made up of a combination of trampoline and trx enough exercise for a week? Or should I add something else. Each class if 50 minutes.

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