Newbie :)

[Gabi2507]

Hi everyone! So here's a little bit about me: I'm 20 years old, a full time college student, 5'3 and weigh 205 pounds. The heaviest I've ever been is 211, and that was actually recently. All throughout HS, I've fluctuated between the 190's, but never with the 200's. And now that I am, I seriously want to lose weight. I actually own an elliptical, only sets resistance, no incline. I live in a studio, so I have no privacy at all, and I suffer from Social Anxiety. Can anyone please help me lose weight? I would love to know how often I should use the elliptical, what kind of other workouts I can do at home without feeling embarrassed or cause an earthquake in my apt. building lol. Also, what kind of diet changes can I make? My family doesn't have much money, and due to tight circumstances, we're unable to maintain a consistent flow of healthy food in our fridge. My idea of a diet is a bowl of special k in the morning, perhaps some grilled chicken with lettuce and tomato in the afternoon, and some special k again for dinner. I'd really like to drop down to what my weight should be like 120 or 130, but honestly, I just want to drop weight and feel good about myself. My self esteem is so low because of my body. Anyway, I appreciate any help anyone can offer me!


*I almost forgot! I hate water! I know, you're all going to bash me, but I've tried to drink water. And I hate it! I have tried putting lemon, bottled water, warm water, tap water... Nothing! So I bought some Crystal Light Pure which claims to not have aspartame. Is this a good idea as well?

 

[PLB]

Hey Gabi,


How much do you currently use the elliptical? Try to get consistent with 30 minutes per day, then once that is getting easier, build that up to 45-60 minutes. You should feel like you are working hard enough that you are sweating and breathing heavily, but not so hard that you don't feel like you could carry on somewhat of a conversation. Once you can do 45-60 minutes without any problems (i.e. sore knees, aches and pains), then try some interval training 2 or 3 times per week - just remember, the higher the intensity, the shorter your workout should be. For example an interval training workout could simply be a hill program (if your elliptical has programs) or you could do something like this:


- 5 min warm-up

- Repeat 5-7 times: 30-60 sec high intensity interval (either bump up the resistance significantly, move your legs faster, or a combination of both); 2 minute active recovery (reduce the resistance and/or your speed to an easy level)

- 5-10 minute cool down


The high intensity interval should be about 7-8 out of 10 in terms of effort and the active recovery interval should be about 3-4 out of 10.


At first, your week would basically look like this (as an example):


Monday: 30 mins steady state cardio

Tuesday: 30 mins steady state cardio

Wednesday: 30 mins steady state cardio

Thursday: Rest

Friday: 30 mins steady state cardio

Saturday: 30 mins steady state cardio

Sunday:Rest


Then work towards something like:


Monday: 60 mins steady state cardio

Tuesday: 45 mins steady state cardio

Wednesday: 30 mins steady state cardio

Thursday: Rest

Friday: 60 mins steady state cardio

Saturday: 45 mins steady state cardio

Sunday:Rest


And eventually:


Monday: 60 mins steady state cardio

Tuesday: 30 mins interval training

Wednesday: 45 mins steady state cardio

Thursday: Rest

Friday: 60 mins steady state cardio

Saturday: 30 mins interval training

Sunday:Rest



Obviously, these are just examples, you'll have to do whatever works for your schedule. Do you have any other equipment at home for exercise, like an exercise ball or free weights?