What kind of fitness program should I use when I am trying to lose weight?!
Question: I am a person who has not worked out in years. I am a 30 years old female and trying to lose about a 150 pounds. How long should I do cardio and how long should I lift weights. I don't even know where to start with lifting weights. Where should I start with lifting weights.
Answers: I am a person who has not worked out in years. I am a 30 years old female and trying to lose about a 150 pounds. How long should I do cardio and how long should I lift weights. I don't even know where to start with lifting weights. Where should I start with lifting weights.
If you have that much weight to lose, I'd recommend starting a weight lifting regimen 2-3 days per week, on say TR (Tues and Thurs) or MWF (Mon, Wed, Fri) and do some sort of cardio on the other days. I'd recommend getting a gym membership at a local YMCA, they will show you how to use the machines available for weight lifting and also the cardio machines.
If you need to lose 150 lbs, you should start off your cardio by walking and increase the distance, then increase the intensity (speed). The faster you go, the more you will burn off after you are done, however if you do too much too early you will be less willing to continue, so start off slow and work your way up.
As for weight training, I'd recommend doing 2-3 sets of each exercise for 6-10 repetitions. Alternate between repetitions and heavier weights (on M do reps, W do heavy, F do reps). Make sure you work your legs out and your back also because they are the largest muscle groups you have, therefore they will burn more calories.
The next thing is to eat a balanced and healthy diet, don't starve yourself because you will need energy to exercise, but also don't eat much more than 2500 calories a day either (decrease your intake slowly, this way your body will know you are not starving yourself).
Lastly, begin a flexibility regimen, make sure you stretch after your workouts and before you go to bed. This will make your muscles more pliable and will help with soreness the next day.
Good luck and I hope this helps.
go to a gym and pay for a personal trainer so u want strain urself or hurt yourself.. u tell them how much total weight u want to lose, wut part of ur body u want to focus on the most, and they will teach u how to lift weights properly and how much cardio to do
The best way to lose weight is by doing these two things:
1) Have a healthy and balanced permanent diet: dark green vegetables, fresh fruits, whole wheat and whole grain products, non-fat dairy products, fish, poultry breast, lean red meat, egg white.
2) Start exercising
Aerobic and weight training will raise your metabolic rate.
Aerobic Exercising:
3 times per week, conduct an exercise that keeps your heart rate elevated for at least 30-45 minutes (ex: walking, running, cycling, swimming, aerobics)
Weight Training:
Alternate days of aerobics with weight training. You will build muscles that will burn more calories, even when at rest!
Check out following link for more details about effective exercises to lose weight: