I haven’t been active for almost 10 years now (sad to say). I recently started working out with weights and I'm really just kind of lost in this. My goal is to lose 35 lbs. Can someone tell me if I’m on the right track?
Here’s my regimen: I workout 3 days a week. I do 2.5 miles on the elliptical machine (30 minutes) with a resistance of 4. My friend told me to workout two body parts (bi-ceps and thighs, legs and chest, triceps and back) for an additional 20-30 minutes. I am doing 5 sets of 8 reps. If I am on the right track, when am I going to start seeing results? I’ve cut out virtually all sodas, and junk food. I may have a cheat day once a week. If someone could give me some advice, I’d really appreciate it.
Thanks!
Sonja
Full Version: Am I Doing This Right?
Insight Journal Forums Home > Complementary, Alternative and Integrative Medicine > Diet, Nutrition, Fitness and Exercise
I definitely think you're on the right track. Stick with it. Results will take time, but you should see small changes every week. It's a progressive effect.
JF
JF
Hi Sonja,
Congratulations on beginning a new Physical Wellness plan! Your workout sounds like a very realistic, achievable regimen. Kudos on that!
I remember when I got back into the gym after a two year hiatus. I had a lot of doubts that I'd be able to stick with my workout since I had started and stopped so many times before. I had about 10 pounds that I wanted to lose around my mid-section (boy did I hate cardio at the time!). It has now been almost 2 years since I've kept at it and I'm very pleased with the results--both on my Physical Wellness and Emotional Wellness.
I think that 35 pounds is an excellent long-term goal to have, but how about you break that up into smaller amounts? It is definitely easier to lose 5 pounds at a time than the big three-five! Plus, you'll be able to celebrate achievements a lot more frequently, which is good for your self-esteem and it will keep you motivated to keep on trucking in your workout!
You should begin seeing results in as little as 2 to 3 weeks as far as endurance and strength are concerned. The weight loss and muscle toning will occur much more gradually (usually 60 to 90 days is a good milestone). If you don't notice results after 60 to 90 days, you may want to do a personal inventory to determine what roadblocks are preventing you from achieving your goal. Questions to ask yourself include:
What is my diet like?
How much fat, carbs and protein are you consuming daily? Do you drink enough water to help stave off hunger pangs and overeating? When you do occasionally have a 'cheat day', are you consuming enough calories to negate the other days you eat healthfully?
Is my workout physically strenuous enough?
On a scale of 1 to 10 (1 being a slow saunter on a spring day and 10 being an all out run for your life because you're being chased by a cheetah) you should be at about a 5 to 6 for weight loss. Remember that the body builds up a tolerance to resistance from cardio machines and weights. That's why you should slowly increase the level and amount of physical activity over time.
Is my workout varied enough
Focusing on different muscle groups is terrific. Think about different exercises that you can do to modify your workout as well. You can pick up new exercises to add to your workout repertoire over time. You know what they say--variety is the spice of life! And it applies to your Physical Wellness plan, too!
If you continue to workout without seeing the results you want, consider getting a personal trainer to train you for a short time. Most personal trainers charge an affordable $35 to $50 per session, and some offer discounts on bulk packages.
Here's one last tip to keep you in your workout zone: dovetail another wellness aspect. I received an iPod Nano as a gift last year and it has been a true blessing! I listen to educational podcasts that I download for free everyday from iTunes. I have regular programs that I listen to, including news shows like Democracy Now, seminars like Entrepreneurial Thought Leadership from Stanford University, and I've just started listening to Plato's Republic. When I don't go to the gym, I not only miss the physical part of the experience, I also miss my audio programs, which support my Intellectual Wellness.
Good luck with your wellness plan, Sonja!
Make today a life changing event!
All the best,
Peter Holy
123 Feel Better Wellness Advisor
http://www.123feelbetter.net/
Congratulations on beginning a new Physical Wellness plan! Your workout sounds like a very realistic, achievable regimen. Kudos on that!
I remember when I got back into the gym after a two year hiatus. I had a lot of doubts that I'd be able to stick with my workout since I had started and stopped so many times before. I had about 10 pounds that I wanted to lose around my mid-section (boy did I hate cardio at the time!). It has now been almost 2 years since I've kept at it and I'm very pleased with the results--both on my Physical Wellness and Emotional Wellness.
I think that 35 pounds is an excellent long-term goal to have, but how about you break that up into smaller amounts? It is definitely easier to lose 5 pounds at a time than the big three-five! Plus, you'll be able to celebrate achievements a lot more frequently, which is good for your self-esteem and it will keep you motivated to keep on trucking in your workout!
You should begin seeing results in as little as 2 to 3 weeks as far as endurance and strength are concerned. The weight loss and muscle toning will occur much more gradually (usually 60 to 90 days is a good milestone). If you don't notice results after 60 to 90 days, you may want to do a personal inventory to determine what roadblocks are preventing you from achieving your goal. Questions to ask yourself include:
What is my diet like?
How much fat, carbs and protein are you consuming daily? Do you drink enough water to help stave off hunger pangs and overeating? When you do occasionally have a 'cheat day', are you consuming enough calories to negate the other days you eat healthfully?
Is my workout physically strenuous enough?
On a scale of 1 to 10 (1 being a slow saunter on a spring day and 10 being an all out run for your life because you're being chased by a cheetah) you should be at about a 5 to 6 for weight loss. Remember that the body builds up a tolerance to resistance from cardio machines and weights. That's why you should slowly increase the level and amount of physical activity over time.
Is my workout varied enough
Focusing on different muscle groups is terrific. Think about different exercises that you can do to modify your workout as well. You can pick up new exercises to add to your workout repertoire over time. You know what they say--variety is the spice of life! And it applies to your Physical Wellness plan, too!
If you continue to workout without seeing the results you want, consider getting a personal trainer to train you for a short time. Most personal trainers charge an affordable $35 to $50 per session, and some offer discounts on bulk packages.
Here's one last tip to keep you in your workout zone: dovetail another wellness aspect. I received an iPod Nano as a gift last year and it has been a true blessing! I listen to educational podcasts that I download for free everyday from iTunes. I have regular programs that I listen to, including news shows like Democracy Now, seminars like Entrepreneurial Thought Leadership from Stanford University, and I've just started listening to Plato's Republic. When I don't go to the gym, I not only miss the physical part of the experience, I also miss my audio programs, which support my Intellectual Wellness.
Good luck with your wellness plan, Sonja!
Make today a life changing event!
All the best,
Peter Holy
123 Feel Better Wellness Advisor
http://www.123feelbetter.net/
QUOTE(Sonja @ Oct 10 2007, 10:26 PM) 
I haven’t been active for almost 10 years now (sad to say). I recently started working out with weights and I'm really just kind of lost in this. My goal is to lose 35 lbs. Can someone tell me if I’m on the right track?
Here’s my regimen: I workout 3 days a week. I do 2.5 miles on the elliptical machine (30 minutes) with a resistance of 4. My friend told me to workout two body parts (bi-ceps and thighs, legs and chest, triceps and back) for an additional 20-30 minutes. I am doing 5 sets of 8 reps. If I am on the right track, when am I going to start seeing results? I’ve cut out virtually all sodas, and junk food. I may have a cheat day once a week. If someone could give me some advice, I’d really appreciate it.
Thanks!
Sonja
Here’s my regimen: I workout 3 days a week. I do 2.5 miles on the elliptical machine (30 minutes) with a resistance of 4. My friend told me to workout two body parts (bi-ceps and thighs, legs and chest, triceps and back) for an additional 20-30 minutes. I am doing 5 sets of 8 reps. If I am on the right track, when am I going to start seeing results? I’ve cut out virtually all sodas, and junk food. I may have a cheat day once a week. If someone could give me some advice, I’d really appreciate it.
Thanks!
Sonja
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