MikeandMonica

SurfBride4

Hi! I just saw your post earlier about whether you should splurge for the extra testing at the gym. I would say no way. They are basically trying to milk extra cash out of you. Unless you are some elite athlete in training & these people are actual exercise physiologists I would pass. I have a degree in Sports Medicine & Exercise Science if that helps. Let me know if you have any more questions I would be glad to help!!

mikeandmonica

That is kind of what I was thinking they were doing, but then I get sucked into the sales pitch and it seems to make sense. Here is the deal - (and if this is TMI, sorry!). Since I got married, I have gained well over 100 pounds (in less than 5 years). My current weight is now 265 according to their scale (on others, including the doctor's scale I'm closer to 240). They did the body fat percentage thing on me and I was close to 40% body fat (ew yuck). I don't care how much weight I actually lose, but I do know that I want to get back in shape and feel good about myself again. So in the end, I just want the % body fat to be down to a healthy range, and if that means that I weigh 180 but it is all muscle, I'm fine with that. But if I'm at 180 and it is still realistic for me to lose more, I'm all about that. Dh is is SUPER supportive, so that helps. I just don't know how much to eat to be able to lose weight since everywhere you look there are different recommendations. I know that I don't want to eat too little so my body goes into starvation mode, but I want to eat whatever that level is that I need to really lose weight. For workouts, if we don't go to the gym, I've been using dvds (30 day shred, biggest loser workouts). If we do go to the gym, I do the treadmill. So far I've only been walking at about 3.5-3.7 consistently, sometimes bringing it up to 4.0 for anywhere between 30-45 minutes. Then we do weights (doing legs one day, then arms the next, then shoulders/chest the next). I know that I need to mix up the treadmill, so I started doing the programmed things (like the hill workout) this week. But I just don?t know what I should be doing for weights. Should I do less weight for more times? Or should I do the weight that I can lift 12 times? Any other advice for a just starting to get back into shape person? I used to be really athletic (volleyball, softball, and even running sometimes), so it is hard for me to realize how much I let myself go. One of my longer term goals is to be able to do a 5k, so I looked at the couch to 5k program, but I'm too self conscious to jog at the gym on the treadmill because I'm so heavy and it is so loud when I do it. Which is ridiculous, I know. Thanks (and sorry so long) for any advice you can give me!

SurfBride4

First off, good for you for trying to make yourself healthier!! As for weight training programs you could start off with a full body program or do a Split program. Studies show both provide they same benefits over time, so it is up to you. I find the Split workouts are faster since you aren't exercising every single muscle group at each gym visit. So basically your full body routine would be 3 days a week with "A" representing your workout & X a day off: XAXAXAX

On the split you have 2 workout groups A&B. You just alternate every other day: XAXBXAXBXAXB & so on.

If you want I can set you up a program & email it to you. Just let me know which you prefer.

As for cardio, you are off to a good start. You have to push yourself though. Once you can easily walk try & pick up the pace...even if it is for only 30 seconds. Then go back to your comfort zone, then back up again. You will eventually be able to go longer stretches at a higher pace. Doing the preset programs are good too. Try different machines. You might enjoy a crosstrainer elliptical. They are almost a cross between an elliptical & stairclimber. You can get an excellent workout on them. You mentioned being self-conscious about jogging & being so loud. On the corsstrainers you can get yourself going at a nice pace & you don't have to worry about your feet making noise. Here is an example, but your gym's might be bigger:

https://www.americanfitness.net/tunturicf35crosstrainerelliptical.aspx

As for diets, I know a lot of people rave about weight watchers. If you NEED something to follow it can be easy & provides good guidance.

Anyway, let me know if you want a weight program. I would be happy to set one up for you. Just leave your email & I can send it over. ?

mikeandmonica

Thanks!  That would be awesome if you have time to do that!  I'm not sure I understand the difference between the two you mentioned, but my email is:

mikeandmonica@hotmail.com

I won't be able to get that email until later because I can't access my personal email at work, but I'll check as soon as I can.

 Do you have any recommendations on heart rate monitors, or activity monitors (like the ones they use on Biggest Loser)?