Can Anyone Help Me Create an Exercise Program?

MandyH

MandyH

0
I hope it's ok to post this request. I'm wondering if anybody out there would be willing to help me in creating an exercise routine. I'm a girl measuring 5' tall and currently 217lb. I don't really have any short term goals, but long term I'd like to get down to at least 150lb. I've been making lifestyle changes to help me in my mission. I've dropped soda, I'm starting to eat more fruits and vegetables, I'm counting calories (aiming for 1000-1200 daily), and I'm trying to exercise for at least 1 hour a day for 6 out of 7 days. On my rest day I do my grocery shopping so I'm still doing some exercise in the form of walking through the store, carrying bags, unpacking, etc.

The only real exercise I'm doing right now is walking on a treadmill. I go at least 3mph, but I'm gradually increasing that as well as the incline. Yesterday I did a 6% incline for several minutes as well as jogging in short bursts for about 5 minutes. I'm trying to work up my endurance to go longer. Exercise is pretty new to me so I'm expecting that it will take time.

I do not drive at this time so going to a gym is out of the question. My exercising will need to be doen at home. My finances are also limited so I can't afford to buy a lot of extra equipment. Aside from the treadmill, are there any other effective exercises that I can do at home? I'm also very open to doing 1/2 hour treadmill with 1/2 "whatever" if that will help.

Any suggestions are welcome!
 
i can help you to create such a program that will help you to reduce weight. i am also indulged in such a program and i can help you with one.. wake up in morning and drink a liter of water. then sit like a duck for few mins.. then go for jogging for almost 2 miles or 3 miles daily. then eat minerals and vitamins.
 
Well, morning time for me is very limited. I get up at 5:30 as it is to get to work for 7:30. My work out time is in the evening. I also don't have the endurance yet to go jogging for that length. I'm more or less looking for maybe some weight training, strengthening exercises. If you have any suggestions for that, that would be great!
 
If you are open to and interested in work out videos, there are a lot that you can find on the internet (youtube) for free. That would allow you to work out at home whenever it was convenient for you. You could probably even find some designed for people working out in their homes.

I know some people actually use canned vegetables as weights and I'm sure there are any number of exercises you could do with other household items. Here's a link I found from google. There are plenty more if this one doesn't suit.
 
Sounds like you are on the right track. You will need to pick something that you like doing so that you will stick to it. Some other good cardio options are dancing (salsa, zumba, etc.), aerobics (step, high low, etc.), yoga (or stretching), weight training (body weight or weighted). The library has lots of good dvd's and books to borrow and some libraries will mail them to your house. Other libraries have online books that you can download to your computer, ipad or other device.
It's good to get all the muscle groups for resistance training. Body weight ones are easy to do on a budget and you can modify them for your fitness level. It is good to give your muscles a day off between resistance workouts (more if you are really sore). I like to do pushups (you can start with wall pushups), squats (I started with the couch behind me), biceps curls (with soup cans or milk jugs), chest press (with the cans or jugs), bird-dogs and lunges or stair climbing. There are some good demos on this site that can show you how to do different exercises.
For your cardio - aim for at least 150 minutes a week of moderately vigorious exercise (you should be breathing harder and sweating, but still able to talk). More is better - you need to start slow and build up.
You will need to warm up before each work out and cool down after. Stretching is also important to do after/during your cool down (while your muscles are still warm).

You can do it!! Good job! :)
 
I have an exercise program that I actually do everyday to maintain my desired body. This is what I called 4 minute metabolic workout that I always do before I go to the office.

10x jumping jack
10x body squats
10x push ups
10x lunges for each leg

Scientifically proven that burns up to 600 calories. Trust me it works well.
 
migzboy you are way over estimating the calories needed to perform these exercises. If you have proof, please provide it.
 
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