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Old 08-06-2007, 04:32 PM
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Developing a consistent fitness routine..?

I am a college student and am interested in developing a fitness routine that I can stick with AND see results. I know my way around a gym alright but I am not sure what kind of exercises I need to be doing. I would like to lose about 15 pounds. My current stats are :5'5 and 125..(my heighest weight)



Could anyone give me advice on what to do? I'd like to include cardio everyday to help lose weight and tone. Also, I am a big chocolate fan so I need to get those cravings out of my system......eek.
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Old 08-06-2007, 06:12 PM
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No matter what you end up doing, sign up for sparkpeople.com. It helps you track your nutrition and fitness and set goals for yourself. As for working out, I find that the exercise routines that give me the best results are jogging, swimming, or biking an hour or more at least 3-4 times a week. I am also a chocolate addict, and I gave up sugar for about 2 months, it's doable, it's just really hard the first 2 weeks or so. Good luck!
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Old 08-06-2007, 06:19 PM
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if you are wanting to drop weight...it starts with diet. not A diet...i mean change the way you eat. i would keep a log of the calories you take in in one day and then knock out 500 of them. and then put in time at the gym....i don't think it matters what you do as long as you are there doing something. and be consistent....i would say go at least 3 times a week at first. you might get such great results you don't need to go more than that.
if you are knocking out 500 calories per day and exercising, you should see results pretty quickly.
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Old 08-06-2007, 07:00 PM
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Originally Posted by pacosdad View Post
if you are wanting to drop weight...it starts with diet. not A diet...i mean change the way you eat. i would keep a log of the calories you take in in one day and then knock out 500 of them. and then put in time at the gym....i don't think it matters what you do as long as you are there doing something. and be consistent....i would say go at least 3 times a week at first. you might get such great results you don't need to go more than that.
if you are knocking out 500 calories per day and exercising, you should see results pretty quickly.
5'5" and 125 lbs - unless sadie is overeating, there's not really any need to cut back. Just adding an exercise routine should give the results she wants.

Of course healthy eating is key for everyone, but unless the calories are really high, I doubt it's necessary to cut back. There's really no reason for someone with a BMI of like... 20, to be cutting back calories, especially by 500!

ETA: Sadie, for a basic routine, you can do cardio 3-4 times a week, and weights 2-3 times a week if you're doing a full body routine to start getting some results. If you start out going too much, it will just overtire your body, and you won't be able to work out as effectively, which will hurt your results.

A basic weight training includes leg work (squats and lunges), vertical pushes and pulls, and horizontal pushes and pulls, and core work. There are a lot of ways to go about it. To start though, I'd really recommend the full body routine with 3 sets of 10, then after 3 weeks, go to 3 sets of 15, then back to 3 sets of 10 but up the weights. Later on you can get more complicated with split routines, but for now, a good routine might include squats, step ups, bench press, seated row, shoulder press, assisted pull ups, bicycle crunches, and lower back extensions. After being able to complete your last rep for 2 times in a row, increase the weight but keep the reps the same until the 3 weeks are done.
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Last edited by Rivkah; 08-06-2007 at 07:09 PM.
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Old 08-06-2007, 07:02 PM
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jogging... and sugar free reese's chocolate peanut butter cups?
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Old 08-06-2007, 11:22 PM
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Edaname (I hope I spelled that right), I just discovered sugar free reese's. They are not bad at all!

My main problem is that I do indulge a little too much. Or I feel I do. My boyfriend is hard core into working out (he unfortunately goes to another school so he isn't able to provide me w/ very much help) Anyway, he basically says you can eat anything as long as you work out. So I listened to his philosophy and basically for the past year or so have been eating whatever, whenever and it really has made me gain weight. This is my highest ever. Normally I am like 117. So due to my over eating of sweets and junk, I have gained weight after discovering I do not have a monster metabolism like my bfs. Whoopsie.

Also, about Sparkpeople..I joined that but to me it seems so confusing. Maybe it's not. I haven't spent too much time on there honestly. I will check it out further tomorrow.

I feel like a giant WHALE!
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Old 08-07-2007, 12:47 AM
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I would say 20-25 minutes of cardio and then maybe 15-20 minutes of weights 3x a week. Your diet is extremely important and I was told by my buddy who happens to study fitness that it's best to eat the fatty foods (ice cream, chocolate) after you work out to repelenish the body with the energy you expelled during workout. As with anything, everything is ok in moderation. I myself gained 15-20lbs over the course of the 2 years that I've been in college. Hopefully everything works out!
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Old 08-07-2007, 09:03 AM
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Quote:
Originally Posted by Rivkah View Post
5'5" and 125 lbs - unless sadie is overeating, there's not really any need to cut back. Just adding an exercise routine should give the results she wants.

Of course healthy eating is key for everyone, but unless the calories are really high, I doubt it's necessary to cut back. There's really no reason for someone with a BMI of like... 20, to be cutting back calories, especially by 500!

ETA: Sadie, for a basic routine, you can do cardio 3-4 times a week, and weights 2-3 times a week if you're doing a full body routine to start getting some results. If you start out going too much, it will just overtire your body, and you won't be able to work out as effectively, which will hurt your results.

A basic weight training includes leg work (squats and lunges), vertical pushes and pulls, and horizontal pushes and pulls, and core work. There are a lot of ways to go about it. To start though, I'd really recommend the full body routine with 3 sets of 10, then after 3 weeks, go to 3 sets of 15, then back to 3 sets of 10 but up the weights. Later on you can get more complicated with split routines, but for now, a good routine might include squats, step ups, bench press, seated row, shoulder press, assisted pull ups, bicycle crunches, and lower back extensions. After being able to complete your last rep for 2 times in a row, increase the weight but keep the reps the same until the 3 weeks are done.
since we don't know her eating habit, it's hard to say whether or not 500 calories is a lot. that is basically a couple of cokes and a bag of chips.
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Old 08-07-2007, 09:30 AM
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I think my eating habit is good, for the most part.
I don't drink pop..only diet when I do have pop. I also don't drink anything sugary like koolaid.

I try to eat chicken and fish as much as I can which isn't difficult when I'm at home but I'm leaving for school on Saturday. I always try to get grilled chicken in my dinners instead of fried or breaded. Basically I try to eat things that aren't bad--not too many cals or fat grams.

I need to start drinking more water. Does that help you lose weight?
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Old 08-07-2007, 10:15 AM
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drinking water does help you lose weight. helps keeps you full, also helps you from retaining water.

if you aren't eating anything unhealthy, then you just have to figure out what kind of body you want and start working towards it. if you are just wanting to lose weight, i would concentrate more on cardio exercises like walking, jogging, bicycling...or if you belong to a gym...spinning, treadmills, eliptical(my favorite). if you want to tone up...i would take rivkah's advice on the full body routine. if you keep the intensity up(meaning not too much break time between sets)this burns MUCH calories.
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Old 08-07-2007, 11:32 AM
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LOL, no way are you a whale. 5'5''/130 is my GOAL weight. I know you didn't mean any harm, but its best in the weight loss sections to not refer to yourself/your weight as being "whale" "fat" etc.

I lost 20 lbs by cutting out regular pop (though I know water is better than diet), not going out to eat nearly as often, and rarely drinking alcohol. Those sugary alcoholic drinks are super bad when it comes to caloric intake. I also drink a lot of water & check labels for calorie/fat content. Even though I no longer go to meetings, Weight Watchers helped me a lot. I am a lot more conscious about the calorie/fat content of what I'm putting in my body and I don't just assume it must be OK. Even a salad at Chilis is over 1000 cals and 50+ grams of fat --best to make stuff at home so you can monitor what type of ingredients go into your meal.
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Old 08-07-2007, 03:25 PM
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LOL, no way are you a whale. 5'5''/130 is my GOAL weight. I know you didn't mean any harm, but its best in the weight loss sections to not refer to yourself/your weight as being "whale" "fat" etc.
Yup. I like reading stuff here and helping people out, but it's hard to want to be helpful when you wonder if the person secretly thinks you're a disgusting heifer or something. (And I do have a degree in this stuff so I hope it is at least somewhat useful to some people!)
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Old 08-07-2007, 05:35 PM
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Yeah, pretty insensitive to make a reference about size and weight that is basically thin/normal and call it a whale...
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