Working out

How many of you workout regularly?
How often?
What kind of work out do you do?
IMPORTANT:
How the {{bleep}} do you get and stay motivated and on a schedule?


I am really feeling that I need this to be a regular part of my life, not to loose weight, but to tone up, for energy, and to feel better in general. I just can not seem to get into it. I try different things for about a week and then I'm done. Any tips?

Well ... Now I'm not so active.. being pregnant and restricted.....

but I remember when I went thru my rut and I couldn't get out of the house ... My schedule wouldnt' allow me to or whatever excuse I could find LOL... that was me though... but One day I just said I'M GOING TO DO THIS lol... and I guess it was determination and willpower.... I think the will to do it will help you motivate yourself.... give yourself a goal and REACH IT... :)

Thats what helps me.. I have to have a focus point...

What have you tried so far?

I'm not much into cardio (at least not indoors) but I love weight training and seeing the results keeps me pretty motivated. I'm planning on joining a climbing gym and doing that regularly (as soon as I decide which one to join). I also like mountain biking, hiking, and things like that to stay in shape. With that stuff motivation just comes from enjoying the activity and wanting to get better at it.

Schedules are important and when I was really into weight training (almost obsessively) I was quite picky about the schedule I followed and studied the effects of different training schedules. If you have a definite goal you should look into getting on a schedule that's tailored to that goal. If you feel like it would do you some good you might try a consultation with a personal trainer to get started on defining your goals and getting on a good schedule.

I know how you feel MOON!!! My schedule just does not allow me to be able to go to a gym or anything, so I have to be creative.....even if it means I go for a long walk at 10pm when I'm finally finished with my day. It is so hard to be consistant with it.......for awhile there I was taking 'fast-walks' every other day for about an hour each time. It was great, I worked up a sweat and felt good about myself.....that is what motivates me, not to sit on my butt in front of the tube, but get out and do something that will benefit me.
I don't do it to loose weight, but to keep toned.....I think walking and jogging are great for that. Just bring along a couple weights for your arms and your set! Everything gets worked out. I think that would be my advice to you........it takes a lot to get out to a gym and do that whole work-out thing, but to go out for a nice walk or jog and breath fresh air is so much better. And eventually I do plan on taking some Latin dance classes which also gives a great workout. I would much rather get my workout those ways instead of going to a crowded gym with smelly people. LOL

Well MOON, I'm doing it to try and lose weight...it's a rollercoaster. It's so hard to stay motivated. I read in someones post that when you see results....that keeps you motivated. LOL - I don't stay motivated long enough to see results. I'm struggling too. It sucks. My schedule is different every other day so it's hard...and honestly, by the time I get home, I just want to sleep. So again, I'm "starting on Monday" and we'll see where I am at in one month. Maybe you and I should start a thread in the Fitness section...then we can motivate each other :)

I am all for it EM!!

So far it's been Pilates for me. I like it, but appearantly not enough to keep going!

I really enjoy outdoor activities. The problem is that I live in Chicago. I am sure I don't need to explain, but just in case; it's cold 9 months out of the year, it is flat_____, and it is congested.
So, no outdoors for me expect for when I get away from the city. I walk a lot around town (I hardly ever drive) and I like walking, but I still can't get motivated to do it for excercise. Maybe now that it's warmer...

Well MOON...you up for it this week?

Well my current financial straits and loss of my wonderful student rec privileges are keeping me from having any kind of work-out program these days. Bumm-er.

I like weight training, I think it's VERY important, and seeing things shape up is the best motivator anyone could give you. But for me weight training can't go without cardio. Besides those elliptical trainers are about the only thing I need for legs and butt if I use the right resistance. I don't need to build anything under my rack in the back, just to keep it toned. What I do love is weight training for calves though because mine are on the thinner side and building them makes my legs far more attractive. I still prefer pants in the summer but I feel better when it's so hot that I have no choice.

Like everything else though, I'm either nuts about working out or I neglect it altogether. Three summers ago I went to the gym at least 5 days a week, sometimes every day, and I would almost say I got addicted to it. I had gained 10 pounds my sophomore year and was getting a lot of flak about it from my mom so I went nuts. I went from 130 to 112 that summer and was a stick person for the next year and a half. I never got more compliments than I did then but 112 is obviously not a healthy weight for me. I had no T, not even any A, and not much but skin all around. I haven't weighed that since the beginning of high school. But if I missed a day or didn't have time to get in my full routine, I would get seriously emotional and upset. It could ruin my entire day. Similarly I would get this kind of high from it when I did go.

I have a hard time working out in moderation. In February and March I went a little crazy again but luckily school got in the way so it got nipped in the bud. I like to work out, it really makes me feel good, but I can't seem to do it two or three days a week. I have to do it either most days or not at all because otherwise I'm spending most of my off time feeling guilty for not going. I know I need to learn how to fit it in without letting it consume all free time but I don't have the funds right now to do anything but walk and lunge around my bedroom with free weights. :(

Originally posted by datura81
I like to work out, it really makes me feel good, but I can't seem to do it two or three days a week. I have to do it either most days or not at all because otherwise I'm spending most of my off time feeling guilty for not going. I know I need to learn how to fit it in without letting it consume all free time but I don't have the funds right now to do anything but walk and lunge around my bedroom with free weights. :(

Me too Dat! I usually will go 3 or 4 times a week for two to three weeks straight...then after a while I feel guilty for not going...then I just stop going all together...i really need to get back into it!

I'm sorry if this turns into a long post since when I talk about my workout, I tend to ramble on a bit because I'm rather proud of myself and my accomplishments. :-) If you would like to read *all* of what I do, there's a rather lengthy post in my livejournal <a href="http://www.livejournal.com/users/milesba/171247.html">here</a> that should explain everything. But it's far too much to post here in its entirety.

For starters, what it really takes to work out is motivation and a good workout schedule. I'm *really* fortunate in that I work at a college, so I get free access to the college weight room and equipment. So I just bring a change of clothes with me to work, and go at the end of the day before I go home to dinner. I had to push dinner back an hour because of the workouts, but that's a minor issue to me. Afterall, I find it hard to make excuses NOT to go when I'm only 1 minute away from the gym. :-) But I realize that not everyone is as fortunate to have free exercise equipment available to them like that.

And I'd have to say that the biggest motivation for me was... well... to be honest, my girlfriend seeing me with my shirt off. (take motivation where ya can!) So back in February, I started to just pick an exercise routine that fit into my schedule and stick to it. Basically I'd do an hour after work (1/2 hour aerobic, 1/2 hour strength training), 4 days a week (M-Th) . Fridays I play basketball with my co-workers for an hour. (that's a ton of fun, and it hardly feels like I'm working out even though I burn off a ton of energy)

And it was nicer in the winter because I'd go skiing at night and on the weekends roughy 3 times a week or so for additional exercise. And I like to shovel snow for exercise as well. Say what you will about it, but I love winter weather! The more snow the better! Anyway, in the summer it's the hardest for me. The weight room isn't open past 3pm so I can't go after work. I can't go skiing at night and on the weekends either. So I tend to put on weight over the summer, instead of taking it off. I like to run and bike ride, but it's still hard considering how much it's been raining lately. Oh, and I go golfing on wednesdays too.

So that's pretty much it. Unfortunately it takes months to see major results, instead of weeks. But at least you can work to make yourself healthier in the long run. The trick is just to pick a goal, and a workable workout routine, and do your best to enjoy it. I find that running helps to clear my mind and make me feel better, for example. Also having more stamina than ever before was good motivation for me to keep going. In fact, I'm running my first ever 5k race this sunday. Being able to run 3.1 miles feels good to someone who's never ran more than 1 continuous mile before. :-)

At least this summer I am taking a physical conditioning class that's offered by the college. (another perk of working here - free tuition for classes) That should show me how to exercise more efficiently, as it's supposed to be tailored to the individual. I certainly look forward to that.

And once again, I'm sorry for this being so long. (longer than even I expected) But like I said, I'm rather proud of myself so far.

check out what we are doing on the Health Section....thanks SomeNight!

I know it hard. I wa always a work out nut, you know when you are young you want your body to be perfect. i started working out when i was really young and it became a habiit. my problem was i am the type of person that cant sit still so, if i have to keep moving i might as well workout. I am preganat now and so I have to slow down. but when i a not iI usually do my yoga 4 to 5 times a wek. When the kids are at scholl. i was also running 3 times a week whe the kids are at school and i take my yoing ones with me on the run. Jogginf strllers are great. I do aerobics several times a week also. i just have always been into it and thats what makes it easier. You know what i feel 1oo% better after I work out. I feel like I could take on the world. It's just a natural high for me. Here are some key things that will help you lose weight.
1. Make sure you drink at least 8 glasses of water a day. This is the most important Force yourself. Drink it like you ae drinking a wine before you know it the 8 glasses of water will be gone. If you cut down on calories your body will use the water to flush out the fat pus your skin will float on the water keeping your skin Elastic so when you lose weight your skin will snap back and not sag .
@. Dont skip brealfast but, if you want have a shake for breakfast, It will give you the vitamins and minerals you need to burn fat. Think of your body like a car. If the car has no fuel it will nt run. Your body needs minerals and vitamins to burn that fat. otherwise it doesn't work. Same thing with water when you don't hydrate your body enough your body goes into survival mode and retains all the ater it can. If you hydrate the body is constantly flushing itself and when it does out comes fat. No I know your are going to say I ahve to go to the batroom so much. The key is hol it. The longer you hold it the better. your body will learn and you will be able to hold it for a longer period of time. i drink 44 ounces of water before i go to bed and can hold it until I get up a t 6 am thats 8 hours. I couldn't do it a t first. i will stop now but, if you want to know more PM Me and I can help you.

Wow! 2 hours...I wish I could do that...maybe when I get more advanced...I'm usually 45 minutes to an hour...then I'm pooped!

Originally posted by MOON
How many of you workout regularly?
How often?
What kind of work out do you do?
IMPORTANT:
How the {{bleep}} do you get and stay motivated and on a schedule?


I weight train 5 days a week and do cardio an average of 3 days a week. I strongly dislike doing cardio on a machine at the gym or at home though. I prefer doing cardio outdoors. I rarely get to do it outdoors though.

Staying motivated for me isn't an issue. Weight training has become such a big part of my life that I don't even think about it anymore. I just do it. When I take an occasional day off I feel like my day is incomplete.

I am hopin gthat I willk get to that point Belle!

I've found that getting a trainer really helps motivation. If you have to meet somebody to work out, then chances are you'll show up. But trainers can be expensive. Try getting a work out partner that you schedule work outs with throughout the week. If you don't show up, they're likely to get pissed off.

I'm kind of lazy so it's really hard for me to get to the gym. But I've found that once I start using my body more regularly, I become much more motivated to work out. I"ll start by swimming in the ocean, and biking around town, and then graduate to weights and cardio.

I'm really good at "holding it" but I'm scard at the same time...can't you get a bladder infection? Not sure. Anywho, I'm doing very well. I change into my gym clothes before I leave work and I go straight to the gym! Coming here to post about it is movtivating me...who knew? LOL :D

Don't "hold it." That's a leading cause of urinary tract infections. The more often you pee the better off your bladder is. It does seem to take some time for your body to adjust to being more hydrated though, and after a while you won't have to go so often.

Drinking more water does help flush out free radicals and other toxins, but it doesn't flush out fat. All you can do with fat is burn it off. From what I've heard most people are chronically dehydrated, and your body just doesn't work as efficiently as it should (including burning off fat efficiently) if it doesn't have enough water.

Thanks Pink - as I chug my first bottle of water for the day ;)

I've been successfully drinking 64+ fl. oz. of water a day...and I have to pee every half hour!! :D But knowing that my body will get used to it is awesome!

Originally posted by EMCAD80
Thanks Pink - as I chug my first bottle of water for the day ;)

I've been successfully drinking 64+ fl. oz. of water a day...and I have to pee every half hour!! :D But knowing that my body will get used to it is awesome!

It takes about two weeks for most people to get used to the increase intake of water.

Drinking 64+ oz. of water is a great start! Ultimately you want to drik 1 gal. to remain hudrated. Most people do not know this, when you are thirsty it's yoru body's way of telling you that you are dehydrated.

I drink 192 fl. oz. (1.5 gal.) of water daily. Sometimes more. I once took an average of the number of times I urinated and to my surprise in a 24 hour period I visited the toilet 18 times. LOL!

Wow! Get it Belle!
I can generally get up to 84.5 - 100 fl. oz. a day....because after going to the gym I go through another bottle or two of water.

18 times....I'm about 8 times...lol!

Originally posted by danika
Anyone have tips for working out your arms (toning and buildling muscle)? My arms are absolutely disgusting!!



You can't spot reduce as you may know. For arms you can do some of these exercises.

Bench Dips
EZ Curls
Hammer Curls
Incline D'bell Curls
Preacher Curls
SkullCrushers
Triceps Kickback
Narrow Grip EZ Bench Press

Building muscle will increase your resting metabolic rate. Which means you will burn more calories while doing nothing. Literally. Muscle wieghs more than fat too.

Doing cardio that incorporates your arms really doesn't do much for toning your arms.

interesting....
I have the same problem...I hate toning my arms...I tend to stick to the cardio too....anyone else have any info.

Thanks Belle! :D

Originally posted by EMCAD80
interesting....
I have the same problem...I hate toning my arms...I tend to stick to the cardio too....anyone else have any info.

Thanks Belle! :D

When girls say they want to tone I take it as they want to do the following:

reduce fat
become leaner
looker slimmer/shapelier (is that even a word?)


First of all, cardio will not do any of that. Yes you may lose weight doing cardio. But you may be eating away your muscle instead of your fat while losing the weight. There is no way of telling.

The scale may be telling you that you are losing weight but what are you losing? Muscle? Fat? Who knows! The scale is the most horrible thing used to measure any type of progress. Why? A scale or how much fat you are carrying. It just gives you a number. Ever heard of someone being skinnyfat? A person can be 120lbs but and be "fat" because they lack muscles and have a high bodyfat percentage. A mirror, the way your clothes fit, tape measurers are much better tools to use to determine progress.


The best thing to do if you are trying to slim down is engage in regular weight training, moderate cardio, and keep a well rounded diet. Your diet is the most important thing. You could lift regularly and do all your cardio and still not get the results you want, if you eat like crap. Ultimately you want to really transform your body by lowering your fat % and building more muscle. Which will make you appear leaner. Cardio alone does not cut it!

That said, many women fear lifting heavy weights because they think they will look masculine. Truth is, women do not have the capability of building muscles like men naturally. You'd have to take steroids and lots of them to start looking masculine. Men have a hard time as it is, naturally building muscles and their bodies make 10X more testosterone than the bodies of us, women. Testosterone is the hormone largely responsible for helping your body build muscle. Testosterone is naturally found in both male and females body but at different ratios.

So, women don't be scared to lift HEAVY! It will really benefit you. Lifting weights reduces stress, strenghtens joints and muscles, helps you build more muscle which will make you burn more calories, reduces bodyfat, as well as other benefits.

:)

awesome! thanks belle!

Belle is abselutley right. I agree 100% the diet is extremely important you nedd fuel to burn off the fat . Thats why it is essential that you eat the right foods. I left that out becuase I assumed that if your trying to lose wight you are gong to cut out all the junk food that you eat. Don't starve yourself becuase that doesn't wok either. Muscle is actually easier to burn then fat is so, you need to eat in order to prevent your body from burning the lean muscle. If you don't eat correctly your body will start burning that leam muscle and hence you are skinny fat. A lot of people think that they can tone fat. You can't you can tone whats under the fat but, you need to get the fat off so you can see the tone muscle underneath, You could work out your whole life and if you have a lot of fat on top of your muscle . Thats just the way it going to saty. The only real way to burn fat is raise your metabolism and do cardio to burn off that fat. I work out with weights to and that can also raise your metabolism. Basically anything that will raise you heart rate to your target rate will allow you to burn fat. If you want to dance around the house and do housework it will raise your heart rate and burn fat. you may look a little crazy to your family members but, your doing wkat you need to do to get that fat off and keep your body healthy.

So out of curiosity...what do you eat? Tell me a general meal plan.

Originally posted by EMCAD80
So out of curiosity...what do you eat? Tell me a general meal plan.

The best thing to do is have 6 small meals a day. Each meal about 3 hours apart. This keeps your metabolism fast.

Everyone's dietary needs are different. What works for me may not work for the next person and vice versa.


I eat the same thing 6 days a week. One day a week I literally eat whatever it is I want with no exceptions!

Meal 1:
5 egg whites, 1 whole egg, 2/3c. cream of wheat (prepared with water, cinnamon and Splenda) or 2/3c. oatmeal (prepared the same way as COW), 1.5 L water, 2c. green tea

Meal 2:
4oz. chicken breast cooked with 1 TBSP. olive oil (usually I mix my veggies in it and make "a stir fry"), unlimited amounts of green veggies, 11-14 natural almonds, 1.5L water, 2c. green tea

Meal 3:
1 scoop protein powder flavored with Crystal Light powder, 1 TBSP. flax seed oil, 1.5 L water, 2c. green tea

Meal4: (This I have imediately after weight training)
1 scoop protein powder prepared with ¼c. dextrose, 1.5 L water

Meal 5:
4 oz. chicken breast, ½c. brown rice, unlimited amounts of broccoli, 1.5 L water

Meal 6: (Sometimes I skip this meal if I'm really full)
½c. cottage cheese

I snack on sugar free, fat free jello, sugar free fat free popscicles, or celery throughout the day. Some days if I don't feel like having almonds I will have 1 TBSP. of all natural PB instead.

I never eat anything with type of white bread or bread for that matter, dairy products, anythig made with flour, or anything with sugar.

This is the diet I follow when I am trying to cut. Cutting meaning to lose bodyfat.

I'm including a list of good things to eat when cutting. Ultimately what you want to do is eat (1.5x your lbm) in protein grams, moderate carbs and fat. In order to lose fat you must eat fat. Your body needs healthy fats to keep your nails, hair, and skin healthy. Also if you remove fat from your diet your body will hold on to your fat because it sees a shortage.


Carbohydrates
Brown rice
Cream of Wheat
Cream of rice
Yams (sweet potatoes)
Plain oatmeal (old fashion, not instant)
red potato
Fresh green vegetables

Proteins
Chicken breasts
Turkey breasts
Water-packed tuna
White fish
Eggs
Halibut
Cod
Round steak
Top sirloin
* Avoid deli meats; they are high in sodium and low in protein

Fats
Flaxseed oil
olive oil
grapeseed oil
almond oil
almonds
all natural peanut butter
peanut oil
coconut oil

wow thanks!
I noticed you don't have fruits on here...is there a reason why?

Fruits have fructose. Fructose is a type of sugar and breaks down into a type of carb which is stored as fat. When I follow the above diet I am usually preparing for a fitness competition. My goals then are to lower my bodyfat while maintaining my lean muscle mass, adding definition, and going on stage with the best physique out there. I start that diet 12 weeks before my show. I don't eat like that year round. When I'm not prepping for a show I still eat healthy but I allow more flexibility.

Now, a normal person, who has no desire to compete in bodybuilding or fitness shows can include fruits in their diet. It will not be as important for them as their focus and goals are different than mine. The best thing to do would be to allow flexibility in your diet so that you aren't tempted to cheat. If you have some food that you MUST have daily then do it. Just don't over do it. As long as you do consume it in moderation there isn't a problem. But keep in mind, that these things, such as fruits for me, will make you take longer to reach your goals.

Competitive bodybuilders and others in the fitness industry don't have the most nutritiously sound diets when they're preparing for competition. For normal people the benefits of fruits and vegetables far outweigh any negatives. Do keep in mind that fruit juices are especially high in sugars and don't have the fiber of the actual fruit. I like to dilute my juices a bit, and drink them in moderation, because of that.

All carbohydrates are broken down into glucose, which can be stored as fat. But don't be afraid of that because if you didn't have plenty of glucose you wouldn't be able to function long term. In the short term your body can run on protein and fat but it doesn't run as efficiently and there can be nasty side-effects if you try to do that for too long. Glucose is by far your body's preferred energy source. The difference between the sugar in an apple and the sugar in a candy bar is that you're getting fiber, vitamins, and minerals from the apple. Although fructose doesn't cause the extreme blood sugar spikes that sucrose does, the sugar is basically the same. But that doesn't mean they're in the same ballpark as far as nutrition goes.

As far as a general diet goes, stick to the outside perimeter of a supermarket and away from the inner aisles where all the calorie-dense packaged foods are. Focus on produce and whole grains (make sure it says "100% whole wheat", not just "wheat" for example), plus lean meats, eggs (the yolk is a good source of vitamin A, just don't overdo it!), and healthy oils. I have mixed feelings about dairy products, but I'd say it's okay to consume a moderate amount, including low-calorie yogurt. Most Americans eat too much protein, saturated fat, refined sugar, and sodium, which is a reflection of our love of fast food. I'd definitely advise cutting down in those areas.

Originally posted by PinkPanther_04
As far as a general diet goes, stick to the outside perimeter of a supermarket and away from the inner aisles where all the calorie-dense packaged foods are. Focus on produce and whole grains (make sure it says "100% whole wheat", not just "wheat" for example), plus lean meats, eggs (the yolk is a good source of vitamin A, just don't overdo it!), and healthy oils. I have mixed feelings about dairy products, but I'd say it's okay to consume a moderate amount, including low-calorie yogurt. Most Americans eat too much protein, saturated fat, refined sugar, and sodium, which is a reflection of our love of fast food. I'd definitely advise cutting down in those areas.


Thanks Pink....love the supermarket tip ;)

Your in good hands with Bella belle . I completely agree with her.

thanks guys! :)
I'm going to copy this thread to the health/fitness section because you guys are awesome :D

Great advice!!! :D

well I do usually work out 2-3 days a week, but after christmas it ahs been real hard to start up again. Well I pulled myself together today and vent to the gym. I do some cardio but mainly I lift weights...

Advice to thouse who want to start working out, find someone who already have been working out for a while to support you and and that can dragg you to the gym when your motivation
drops. But do not, find someone who haven't been working out regularly for some time. Your help must be steady!!!

I'm lucky to have found my help, and she have pulled me back to the gym more than once!!!!

Tell me about it! After Christmas is was soooo hard for me to get into the workout schedule again......but I did!! And it feels great.....I do tons of walking on the treadmill, about an hour, usually uphill quite a bit.......then I go over to the weight lifting for my arms and some for my legs.....then I head over to the stair climbing machine and do that for 15-25 min.......I do this reutine about 3 times a week. :-)