Recommend a workout routine

Dear God, I think I'm going to die :lol:

The only exercise I've done in years is speed walking through the grocery store. Brilliant me decides it's time to start getting in shape, so what do I start out with?
The "Boxing Shuffle"- set to "Pump up the Volume". No warm up, no stretching.
After 2 minutes 44 seconds, I couldn't do any more.

I used to take Kempo in my teens. I remember very little except the punches and blocks ("throw your elbow back! Bend your knees!!")... and of course, the boxing shuffle. That's what my instructor called it anyhow. All it is is rhythmic shuffling from one foot to the other, throwing punches or bocks with each change. Anytime we got "in trouble" we had to do that dreaded shuffle- sometimes for the entire session.
And now I can't even last 3 minutes :cry:

I'm humbled enough to admit that baby steps seem to be required. But it has to stay interesting and I want to "feel" that I had done something the day after.
I'm naturally very flexible so stretching feels like nothing at all.

Suggestions?

heh... I'm getting desperate. I just did 80 rounds (?) of jump rope...
without a jump rope :lol:

My pdic prescribed me a new med called Nuvigil, so I have an over abundance of energy :lol:

I think I'll continue doing as I was... but to slower music :lol:

I feel the ache of yesterday's workout and it feels good. The only ache I don't like is at my insteps and my most lower calf muscles.

Does anyone know what the "boxing shuffle" is or is related to? When I move from foot to foot, I have on no shoes and I only use the balls of my feet. Should I wear my "granny shoes" with insoles? (I have very high arches.)

I randomly worked out through the night, shuffling and jumping "rope" and keeping my old Kempo stance for basic blocks and punches. But the workouts never lasted more than 5 minutes at a time.

Another question:
I use a new Facebook application called Shapematic. I want to get down to 110 by this time next year so the app says I need to consume 1,876 calories a day.
My gallbladder has been killing me, so all I can eat (that doesn't trigger an attack) is 1 Medium Arby's Roast Beef Sandwich and Veggie Chips. I drink 1 32 ounce Coke and 4-6 16.9 ounce bottles of water every day. That's it unless I'm feeling brave, and then I'll have steamed veggies. That's all I've been eating for the last week.

Any how... the app says:
"Daily Calories 1,876
Food calories consumed 826 [on average]
Exercise calories burned 924 [last night]
Net calories so far -98"

Is the point of any diet to get your net calories to even out with the daily calories recommended? Is it bad to be in the negative?

[As an aside, I know I can't maintain this "diet" long term. I'm trying to find a surgeon my hubby approves of so I can have my gallbladder removed. In the meantime, I take vitamins and do what I can with what I have.]

lalala.. don't mind me, I enjoy talking to myself :P

I am extremely sore from my working out- my insteps, lower most calves, THIGHS and the area of my elbow from punching. I've been keeping about the same pace, but should I take a day off to recover or just push through it? Nothing's pulled, just sore...

Not sure about a workout routine, but some advice would be mix it up, your body gets used to the same thing over and over and you get less gains. Protein helps burn fat faster than carbs, eat complex carbs over simple, aka wheat. Drink tons of water, tons. I usually fill sore for about 1-2 weeks after starting exercising, I do it off and on. Stretch. There really isn't anything to complex about working out its simple, you just have to stay motivated to do it. Id say that is the biggest thing.

as for your questions in your posts. I think it is 2 pounds per week is the most you want to, after that you are losing mostly muscle, and other stuff you probable don't want to. If something is sore that is because of some acid in the muscle being released that i can't remember the exact name. Drinking a lot of water helps flush it out faster. But over working can destroy muscle and actually reduce it. Hope this helps

Definitely helps :)
A million thanks for your reply.

Now that I'm working out, I tend to go through almost a gallon of water a day as well as about 32 ounces of good old Coke :D

I do need to start mixing things up. Maybe I'll search through some youtube videos... or when we get Netflix back on Thursday, I'll see what Watch Instantly has to offer.

Thanks again and WELCOME to DV!

Well I can help you if you specify a bit, what exactly do you want? Do you have a specific goal? :)

Thanks :)

I want to lose some weight. I'm at about 130 pounds and I want to get down to 110. I would also like to firm my stomach and lose some of my butt and thighs (which is where most of my weight winds up)

Oh, aren't you a light one :)

First of all you should make up some kind of frequent practice. It can be very light in the beginning but it must be frequent. A good, easy and inexpensive way to burn fat is running. You can start with small rounds untill you get your body used to it. After that you can run a longer trips, cos you need to run approx. 30-45 minutes to have a real effect with burning calories.

An easy way to keep your muscles in condition is to do a routine where you do ie. different type of abdominals, pushups, squats, back training exercises and other exercises that involve the core muscles of the body. You could start for example, 30 abs, 20 pushups, 30 backraises, 25 squats. Then repeat the set for 3 times. Just an example. I can gather some good moves, when I have time, but I have to go now :)

And you mentioned rope and boxing, well they are splendid but you need to know how to punch correctly to train and you'd preferably need a sandbag. But shadowboxing is fine too if you spice it up a bit. Oh, and remember that correct diet is the key when losing weight. You have to eat, but you have to eat right. If you don't eat properly you won't have energy to exercise and your body will work against you.

Catch you later.

Quote:

---

Originally Posted by Zhaylin

Thanks :)

I want to lose some weight. I'm at about 130 pounds and I want to get down to 110. I would also like to firm my stomach and lose some of my butt and thighs (which is where most of my weight winds up)

---

Best way to lose weight (fat) is resistence training..i.e weights. Girls are put off by weights, they think they will get 'too bulky', which is a load of rubbish. Also if you want a flat stomach/visible abs then you need to have a calorie deficit..simply burn more calories in a day than you consume, afterall, pecs are made in the gym, abs are made in the kitchen.

Wow... don't know how I missed these. Thanks for the suggestions.
Now, I'm suffering from lack of motivation again. I'm off my "magic" pills and life is back to being blah.

I'm back to nagging hubby about getting me an exercise pole ("strippers pole"). I love those things. You can work out a hundred different way. Do a handstand against it, then pull yourself up without using your hands: situps. Climb it: Legs and arms... well, I place my feet on the pole, toes splayed, and "walk" up it which is why my legs get a work out. While halfway up the pole, swing your legs above you and hold: your arms and stomach feel the burn :lol:
I REALLY want my freagin pole lol I'll have pulled muscles and bruises all over for the first month, but it will be more than worth it in the end.

I'd say take up a sport that is active and fun to you. Something you can get competitive with.

Then you will be motivated to get into better shape to get better at your sport.

Of course I'm biased but, I'd suggest trying racquetball. It is very good for awareness too because you have to try and predict where the ball is going to end up. It is a very high caloric burn too, very active and intense.

Television is great for working out. On weekdays I don't really go out, so I watch a lot of tv. I've been working out several hours a day in front of it, the stretching afterwards, I've lost 7 pounds in a month, and I'm getting my 6 pack back :(

WTG, Ninja!!

Thanks again for the suggestions.

I have my good days and my bad days... mostly bad days. A new med was added to my cocktail, so I have more energy. Now I just need to get over my laziness. Being consistent is the hardest. Some days, I'll have a ton of energy and motivation and exercise- then nothing for a couple days followed by more energy, then laziness because I feel I'm not accomplishing anything.
I guess I need to set a certain time in stone and exercise whether I want to or not.

You have to create a calorie deficiency if you want to lose weight. If you do some weight lifting of some sort, you will build muscle fibers and this is important for people as the age grows greater to get the metabolism re-invigorated. That is helpful long term for sure. Short term, I suggest a low carb diet. You can lose 15 pounds in a month or two whether you exercise or not.

Here is how it works. The body uses easy fuels like all carbs, especially sugars and alcohols included to burn for energy. They are easy and quick to get into the bloodstream, although they don't last very long and then the body slows its metabolic rate and waits for more sugars like that. You have to break that cycle. Especially important healthwise as you could contract sugar diabetes if you don't.

You don't have to, nor do I believe you should stay on the real low carb thing once you have reached your goal. It's really the quickest fix for 15 pounds or so, though.

Exercise in ways you like to and enjoy. Walking is really great and if you do a biceps curl with each arm on each stride, you will work more muscles as well. You can work that up to longer walks with light wrist weights and then 5 pound dumbells and anywheres more weight than that if you want to. Take baby steps and you can work miracles.

Thank you :)

I already eat next to nothing. I tend to eat one partial meal a day: An Arby's Roast Beef sandwich (something my gallbladder tolerates extremely well) or a Jr. Bacon Cheeseburger from Wendy's. If I go to Wendy's, I get a large french fries to go with it. If I go to Arby's, I get a chocolate turnover :D
That's it. But I'll snack ALL day on a small bag of chips (usually veggie chips) but my latest addiction is Pretzel's. Having no lower teeth, however, they're hard for me to eat, so one bag will last a week.
Not the healthiest diet at all, I know, but I've had NO full-out gallbladder attacks since I started.

Lately, I've been craving veggies, so instead of fastfood, I'll eat a bag of broccoli/cauliflower and cheese or something similar. It upsets my stomach some but is by far much healthier. I know fresh veggies are healthier, but I can't eat them. I steam the veggies and I'm fine.

It's impossible for me to go without carbs unfortunately. I have an extremely limited income and no working stove, oven or full-sized fridge. We have a small microwave, a mini fridge but an enormous freezer so our options are limited. I can store a lot, but cooking is a problem until my hubby gets moving and replaces our appliances (which is likely to never take place *grrrr*)

My caloric intake from food is well under 2,000. But my soda consumption adds much more. I've been cutting back and adding more water.

If you drink regular sodas, replacing them with diet would save a lot of calories. If you throw away the buns from the burgers or Arby's they are fine. Carls Jr has a fantastic low carb burger. French fries are terrible for a diet. Veggies are of course great although they do have some carbs, and broccoli is pretty low carb and loaded with good stuff for you. If you can steam stuff, do you like fish? Pengasius or Swai is frozen fish you can get at Walmart at a good price and it is really really good. You can eat a fair amount of calories if you limit the carbs to under 20 a day, but of course the fewer calories the faster the weight loss.

I LOVE fish... but can't cook it. :crying: The veggies I steam are "steam in the bag" sorts of things.
And diet soda/food = :puke: I do not handle artificial sugar well at all. My taste buds can discern even trace amounts of the stuff. That's one of the reasons I'm leaning toward water. Even Vitamin Water would be better than soda.

Thanks again for all of your input :)

WTF??!!!?? :shock:

I can't believe your hubby expects you to live without a real refrigerator or stove!!! That makes it really hard to eat healthy. Maybe get yourself a Crock Pot? They only cost like $20 or so, and make some really damn good food!! I got one basically because sometimes cooking over my gas stove scares me... especially frying greasy stuff like hamburgers or pork chops... grease splattering onto open burner flames = BAD!!! :evil:

So I got a Crock Pot because it's electric and can just sit on the counter anywhere. You need to look up crock pot recipes for it... since they retain 100% of moisture (lid sealed in place) you don't need near as much liquid as regular cooking where most of it steams off. And when you cook food sealed inside a closed container like that it literally infuses it with flavor... everything tastes better!! I LOVE when I cook beef stew in it (just picked up the ingredients last night, gonna start it in a few minutes here) cause it takes 12 hours to cook, and overnight the entire house smells amazing!! Ya gotta make sure you don't go to bed hungry if you do this though, of your growling stomach will keep you awake all night!!

Amazon.com: steamers for food: Appliances

Steamers don't cost that much either and they can steam your fish and veggies at the same time and are really easy and healthy.

I love crockpots too. I need to save up for one that would be practical for us though. A good one will cost about $50.
I can't buy on-line Mayflow- no credit card. But there's a nice rice cooker at Wal-mart that I've been wanting, as well as a large toaster oven and an electric griddle and electric double hotplate.

We have a real fridge but it just stopped working. It's only a couple years old. I broke the oven by rearranging furniture. We had the oven open for extra heat and a pantry fell right on the oven door. I felt like a major dunce! Then the stovetop slowly stopped working. When the house STAYS in good form, I'll have hubby come over and take measurements. But we're slobs so I make hubby stay out of the house (he has his own across the yard).

Thanks for the suggestions! I think it's well past time to invest in some smaller but useful secondary appliances.

O, I didn't mean you should buy at Amazon or online. Just meant to show the kind of stuff that can be used for healthy cooking (like the crock pots as well)

Ps If you are that poor, I don't know how it is where you live, but people almost give some of these things away at garage sales. Of course if you have to drive to them, it may be cheaper just go to Walmart or whatever.

Ahhh, well thank you for the suggestion :)

I can't call myself "poor" by any standards. I'm a Dr.'s wife, but he keeps me on a very fixed and limited budget. I told him to do it that way back in 1998, because I make very unwise financial decisions.
I just thought he'd take into consideration inflation, the cost of gas and medicine and such lol. My budget has never changed. But he takes care of all the bills and repairs and such.

P90X...that is what i'm doing next month. :D

Quote:

---

Originally Posted by ninja9578

Television is great for working out. On weekdays I don't really go out, so I watch a lot of tv. I've been working out several hours a day in front of it, the stretching afterwards, I've lost 7 pounds in a month, and I'm getting my 6 pack back :(

---

If you want to lose more weight and get more pack than you should do yoga. Yoga is one of the best cardio exercise. It also increase the flexibility of your body and prevent from many diseases.

I need to break down and have my gallbladder removed. I think it's one of the biggest reasons for my weight gain. For me, the beginning of an attack feels like INTENSE and painful hunger. So I've been eating much more than I should.
I'll have to give yoga a try though. Thanks for the recommendation :)

Quote:

---

Originally Posted by Zhaylin

I need to break down and have my gallbladder removed. I think it's one of the biggest reasons for my weight gain. For me, the beginning of an attack feels like INTENSE and painful hunger. So I've been eating much more than I should.
I'll have to give yoga a try though. Thanks for the recommendation :)

---

Talk to Seroquel. I'm sure you can work something out. :evil:

http://szemcsapda.puruttya.hu/posts/...em_by_SDXY.jpg

I'm with Reza21 on this one. Lifting weights and working hard with your body at the gym is the best. I lost 12 pounds in 3 weeks when I changed my diet (avoiding carbohydrates) and started doing a lot of cardio and machine pumping at the gym :P I go to the gym 3-4 times a week and run at least 4 miles on the days I'm not at the gym.

At first I was indeed afraid of becoming bulky. But I didn't!
Good luck to you!

Quote:

---

Originally Posted by Skybridge

I'm with Reza21 on this one. Lifting weights and working hard with your body at the gym is the best. I lost 12 pounds in 3 weeks when I changed my diet (avoiding carbohydrates) and started doing a lot of cardio and machine pumping at the gym :P I go to the gym 3-4 times a week and run at least 4 miles on the days I'm not at the gym.

At first I was indeed afraid of becoming bulky. But I didn't!
Good luck to you!

---

Shit that's a lot of working out!

I want to gain some muscles and such, but wouldn't know where to start though.

Quote:

---

Originally Posted by SavaAir

Shit that's a lot of working out!

I want to gain some muscles and such, but wouldn't know where to start though.

---

What can I say ;) Exercise becomes an addiction (in a good way though!)
I would say that the diet is 60% of the work. If not more. It helps by going to the gym with a few friends that are also into working out. It motivates you a lot! Because it encourages you to be better. Join a gym and eat a lot of protein, like eggs for example. Protein is essential if you want to build muscles.

Quote:

---

Originally Posted by Skybridge

What can I say ;) Exercise becomes an addiction (in a good way though!)
I would say that the diet is 60% of the work. If not more. It helps by going to the gym with a few friends that are also into working out. It motivates you a lot! Because it encourages you to be better. Join a gym and eat a lot of protein, like eggs for example. Protein is essential if you want to build muscles.

---

Ah cool. I think I'll check into it.
But I highly doubt I'll progress since I have no clue of what I'm doing. I'd have to get in contact with someone who does first.

Russian twist with med ball (4*15)
Back extension (4*15)
Chin-ups - wide grip (4*10)
Bent-over barbell rows (4*10)
Deadlift (4*10)

i change my workouts weekly but recommend this workout for anyone serious about martial arts and fitness. i like to keep a good fast pace during the duration of my workouts. you can also add a full body sauna suit or 20lb weight vest to make the workouts more challenging. a good sauna suit is expensive.

3 days a week: 1 hour running in the afternoon. i like to mix it up by running sideways (right side foward), running sideways (left side foward), running backwards, and sprints. evenings: 30min shadowboxing, an hour on the heavy bag, an hour muay thai class, 30mins on the double-end bag.

1 day a week: afternoon: 30 punches on each arm using a 1lb dumbell, then do the same with a 2lb dumbell, then 3lbs, 5lbs, 8lbs, 10lbs. then go back down the scale doing 30 punches on each arm with a 10lb dumbell, 8lbs, 5lbs, 3lbs, 2lbs, 1lbs, then 30 punches with no weights. thats 1 set. i do 12 sets, then another 12 sets in the evening.

1 day a week: afternoon: 30min shadowkicking. then 100 sidekicks as high as you can on each leg, then do the same with a roundhouse, then front kick. evening: 2hrs running.

1 day a week: weight training. i like to start with upper body, going from one upper body workout to another as quick as possible. then do the same for lower body.

1 day a week: rest

If something is painful that is because of some acidity in the muscular being launched that i can't keep in mind the actual name. Consuming a lot of water allows cleanse it out quicker. But over operating can eliminate muscular and actually decrease it.

for cardio I swear by the elliptical, 20 minutes on that everyday is a great way to start, but you have to mix it up, sometimes I do an interval training on the elliptical
( I can't post a link but there are a lot of interval training programs on an elliptical out there)
and sometimes when I'm lazy i just walk 15 to 30 minutes on it, as long as i do some sort of exercise im happy, and my moto is just stick to a short exercise and do it everyday instead of 2 or 3 hours at a gym a few times a week.
jumping rope is great, when I'm having a busy day, 10 minutes of jumping rope is perfect, and sometimes when i just want to break my routine go out for a run and choose paths with a lot of STAIRS.
now for bikini season im getting ready with beachbody Brazilian butt-lift workout, I dunno if its any good and the instructions are hard to follow, but my butt muscles hurt lol, so that's got to be a good sign.
for sculpting and strength exercise I change that a lot, every couple of weeks and i completely change my workout, usually from magazines but in my years of being an obese teen and loosing and keeping off the weight the best thing for sculpting has been machine Pilates! :( pity the class near my area has been canceled but i highly recommend it.:cheeky: