…of ugly fat. Unfortunately I can’t cut off my head.
I’ve been lurking for a while and you seem like a bunch of knowledgeble people, so I’m hoping someone can help me out with some questions about exercising.
I used to be stick-thin but due to a complete lack of physical activity and a job that requires me to sit at a desk all day, I’m starting to get a bit of a belly. I can still hide it under clothing, but it’s getting worse and I know that if I don’t do something now while I’m quite young I’ll be a mess in a few years time. It doesn’t do much for the old self-confidence either.
So what’s a good routine for getting rid of fat off the legs, chest and stomach? I have never been to a gym so I’ve got no idea of how long or how often I need to be doing these things, nor what machines I should be using. I would also like to build a bit of muscle on my arms, as they’re currently the ams of a girl and laughably out of proportion to the rest of my body. Will this just happen naturally as I do other exercises or will I need to specifically work at this? I know I’m not ever going to be enormously muscular with a six-pack the girls will fawn over, but I’d be happy with a flatter stomach and a girl that doesn’t laugh when I take my shirt off.
I’ve changed my diet quite a bit recently as well, cutting back on alcohol, drinking only water or fruit juice the rest of the time. Salad every lunch and a standard meal each evening. Rarely eat out. Any other tips here?
Are you thinking of joining a gym? If you do, gym personel will be very helpful with suggestions, how to use the machines, and all that. When I was going to a gym to work out, I got quite addicted to it and went at least 5x a week, for less than an hour per visit. Within a few months I had some very visible results, even a sixpack (and I’m female in my late 40’s, a younger male person might see faster progress.)
Just walking several times a week is great. Leave your house, walk vigorously in one direction for ten minutes. Turn around, walk vigorously back. That won’t build serious muscle, but will help metabolism and general fitness. If you have acess to a dog, take it along with you.
Then there’s all sorts of home equipment, from the giant contraptions to a couple of hand weight. You can do a lot with two 8lb weights. Squats, walking lunges, arm, back & shoulder exercises. Best to get some instruction on proper form though, makes a big difference. And, you need no equipment to bang out some situps and pushups.
Then there’s yoga classes, swimming, dance, aerobics, Pilates, spinning…
A note on diet: Fruit juice isn’t necessarily your friend, since it tends to be very high in (natural) sugar. Try tea, regular or herbal, hot or cold, if plain water is too boring.
One other thing I thought of - I’ve never dieted, but worked with a personal trainer for a while. At that gym, they strongly suggested cutting back on carbs a bit (not Atkins-style, just not overdoing it.) Eating things like walnuts & almonds and higher protein/lower sugar things for snacks.
I also got berated for not eating enough. (Loved that.) But they suggested eating smaller amounts more often, and snacking as above.
I’m not knowlegable generally on diet, except that made sense. Also eating tons of fresh produce & good fiber. My theory being, it speeds the passage of naughty things through the old system faster so the calories don’t stick.
Possibly not a valid theory, but it’s worked for me so far!
You’re on the right track with the less alcohol and more water. Don’t drink your fruit. Limit fruit juice and have a piece of fruit instead.
Also, don’t neglect your green food. Veggies are low calorie and full of nutrition and fiber. Learn to cook the stuff you’ve never tried or barely heard of in the grocery. It’s fun. I’ve learned to make very tasty greens, kale, collards, turnip greens etc.
Try some kind of aerobic exercise at least 30 minutes 3-4 times a week for starters. Fast walking or a slow jog at first. The rule here is that if you can carry on a breathless conversation your heart rate is at about the right level.
No, your arms will not build muscle unless you work toward that. An easy way to start is standard push ups. Figure out how many you can do and just keep adding to that.
Check out this guy he’s done what you are talking about. Went from a skinny guy with a bit of a gut to extremely muscular and fit. There are tips in his forum about getting started. The before and after pictures are really remarkable.
Yes, I am planning to go on Monday and finally sign up, after months of telling myself I’m going to do it. Do most gyms have personal trainers? I’ve seen some that offer a free session when you first join. I think I will need that because I have no idea of what I’m doing at all. My ideal situation would be to have a detailed breakdown of a workout, so 10 minutes on one machine, 10 minutes on another and so on.
The gym I’m going to join is about 5-10 minutes away from me, so that should cover it. My walk to work is about 10 minutes as well.
I’ve got access to weights and a weight bench, got to find out exactly what I should be doing with it.
I wasn’t sure fruit juice was that good for me, and now I know. Water all the way.
Thank you, I will do.
Wow, that is pretty impressive. I’d probably have stopped after the 4th month, I don’t think oil and muscles is really my style but it’s a very good example of what is possible.
Most gyms I know of have personal trainers…if you can afford the extra, go for it! If not, the folks working there will make sure you know how to use the weights & machines, and other gym-goers can be quite helpful too.
I think that guy looked the best about half-way through. But then I find the uber-sculpted body thing a bit unatural and unattracive. Fit and toned is good. Lumpy with weird big wormy veins popping out all over the place is icky.
One of the main things to realize is that it’s going to be very difficult to “exercise” your extra fat away. Getting rid of fat is more of a dietary issue, and controlling caloric intake as you now have a less active job and are gettng older is primary. Exercise and diet go hand in hand, but if if you are exercising (iunless it’s quite intensive) keeping your current intake levels (even with high quality food) is likely to make the fat reduction program difficult.
For gradual weight loss try to keep daily calories to approx 7-10 food calories per lb of current body weight. This will usually (depnding on your metabolism) allow you to shed a lb or two a week.
With respect to weight training keep it safe and simple at first. You’ll find what your safe “challenge” ranges are within a week of two of lifting. I have a small home bench setup and can get quite a decent work out using it.
