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PostPosted: Wed Mar 14, 2012 10:50 am 
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Lucky Bastard
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I want to exercise. I would like to use the treadmill in my living room, or perhaps go out for a jog at one of the local parks.

But the problem I have is I just CAN'T kick start myself. As much as I tell myself it will be helpful in giving me more energy and burning off the fat, I never manage to get up to do it.

I have had this internal desire to start, but it never goes further than that. I find an excuse not to, whether it's too late, I want to spend time with the wife and son, I'm hungry, I'm tired....I could go on.

How do I best get started so that I can make it a regular routine...something I look forward to doing rather than an obstacle to overcome in an already busy lifetime.

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PostPosted: Wed Mar 14, 2012 10:57 am 
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Here's a question - Do you enjoy running or jogging? I think if you look at it as "exercise," instead of something you enjoy, then you're not gonna do it. I hate to exercise ... but I love riding my bike. That's not exercise, to me - but if I ride back and forth to work or something for an hour a day, there's my exercise.

Of course, fitting it into your life is the hard part. How far are you from your work? Since you have actual public transportation out there, maybe you could work it out with Oonagh to ride in one day, take a train or something home, then take the train in the next day and ride home. The trick is working it out in terms of picking up the young'un and running errands. Then, on weekends, you go out for a ride with the family along the Schuykill or something. Boom, three days of exercise.

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PostPosted: Wed Mar 14, 2012 12:26 pm 
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I agree with what Aethien says, the easiest way to get started is to do something you enjoy. I know a lot of people dislike running, but there are a lot of other activities that work just as well or better. Swimming is probably the best if you enjoy that, but really any physical activity is a great way to get started.

I currently run 3ish days a week on top of my lifting schedule, and am probably going to add rock climbing which I really enjoy, as a regular workout as well.

It's not about how you can afford to fit it into your life or where to find the time, how can you not afford it? People are busy, but exercising is one of the easiest ways to improve everything from your health to your happines, energy levels, extend your life, etc. Half an hour a day is all you really need to get the benefits from moderate exercise.

The best way to get started for me is just to schedule it. I workout from 9-10 pm almost every night. Also having a partner or someone to help push you to it can be a huge help as well. I put my kids to bed and they almost always ask me if I'm going to exercise right after. It's nice to know that they recognize it's important to me and like to see me do it.


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PostPosted: Wed Mar 14, 2012 12:30 pm 
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The Dancing Cat
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I hate exercising. Really I do, I force myself to go at least 3x per week. What finally got me off my *** to actually do it is that my company began reimbursing people for going.

So if you are like me, maybe reward yourself with some cash every time you get on the treadmill? In other words create an exercise jar the way some people have swear jars :lol:

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PostPosted: Wed Mar 14, 2012 12:33 pm 
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Too many people are still buying into the cardio-overload mindset of the late 80s; this applies to you, too; Foamy.

While cardio is important, you need to start with core strength fitness. Cardio is work; cardio is a lot of work for a longer term payoff. Core strength is work, too; but it has more visible short term payoffs. And core strength is the foundation of good cardio.

So, in case you're wondering cause I don't share these things ...

Lord Doom went from ridiculously in shape to morbidly obese in the way parodies of Michael Moore are morbidly obese. I got sick; I stopped working out; I stopped doing the things I do ...

I weighed 418 lbs. I'm 6'4".

I've lost more fat weight than net weight loss in the last 18 months. I weigh 241 lbs now and am listed as near or at an acceptable medical weight by doctor. I still want to get more fit; I still have a bit of a gut. But Core Strength ...

Start with Core Strength fitness.

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PostPosted: Wed Mar 14, 2012 12:54 pm 
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Lucky Bastard
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Khross, you are right in that I am caught up in the Cardio mindset. I have never in my life been anything close to a health or fitness type person. I have never worked out in a gym and I know next to nothing about strength training.

Cardio makes the most "sense" to me. Run/swim/bike/aerobics - get heart pumping - burn calories.

I've never wanted to do anything in a gym, I'd rather do what it takes to get the heart working and get those calories burned off. I would always hope that once that routine sets in somewhat, I could readopt my WeightWatchers eating discipline and get back on the weight loss track.

Right now I am caught in the same horrible cycle that I was in that CAUSED me to finally join WeightWatchers. For the life of me, I can't figure how I am back to square one (Though I haven't gained all the weight back...yet)

I want to turn it around and I want to change my mindset. I am eating as badly as ever and I get next to no exercise. I know it won't be easy, but something has to change before I get much older.

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PostPosted: Wed Mar 14, 2012 1:16 pm 
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I've had so many friends that have tried to get on good diets and go running, yadda yadda... The only one that's been successful? The guy that has incorporated strength training into it as well.

Just remember that muscles burn calories even while resting. Cardio may raise your heart rate and get calories burning, but once your body is at rest, it's done. If you add a workout routine into the mix, though, you're forcing your body to stay at work repairing itself even when you're resting.'

Moral of the story, it's best to do both. Don't avoid weights just because you don't like them. I find weight training MUCH more enjoyable than any type of cardio, both while I'm actually working out and how I feel afterwards. You kind of getting addicted to that feeling of being "ripped" for the hour or so after your workouts, and that feeling helps keep you motivated.


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PostPosted: Wed Mar 14, 2012 1:33 pm 
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The Dancing Cat
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Hmmm I'd interject that it is sort of yes, sort of no. Intense weight training burns a lot more calories than moderate cardio exercise.

I wish PHB formatted tables naturally... view the whole thing here:
http://www.health.harvard.edu/newsweek/ ... vities.htm

Quote:
Calories burned per half hour:

Gym Activity 125 pound person 155 pound person 185 pound person
Weight Lifting: general 90 112 133
Walk: 4.5 mph (13 min/mi) 150 186 222
Weight Lifting: vigorous 180 223 266
Running: 5 mph (12 min/mile) 240 298 355
Running: 5.2 mph (11.5 min/mile) 270 335 400
Running: 6 mph (10 min/mile) 300 372 444
Running: 6.7 mph (9 min/mile) 330 409 488
Running: 7.5 mph (8 min/mile) 375 465 555
Running: 8.6 mph (7 min/mile) 435 539 644
Running: 10 mph (6 min/mile) 495 614 733


As to fat burning more calories than muscle, it is neglible based on more recent research.

http://www.lanimuelrath.com/blog/calori ... -exploded/
Quote:
Q: One of the more common perceptions in some fitness circles is that strength training individuals lose weight because one pound of muscle can burn approximately 30-50 calories per day. Is this claim valid?

A: It is true that muscle in its resting state is similar to an idling engine and burns energy (fuel) in the form of calories. However, according to reputable scientific research conducted on the subject, the actual number of calories burned by a pound of resting muscle in a day is considerably less than 50.

In fact, the caloric expenditure that can be attributed to lean muscle mass is not very significant. For example, muscle tissue has been observed to burn roughly seven to 10 calories per pound per day, compared to two to three calories per pound per day for fat. Therefore, if you replace a pound of fat with a pound of muscle, you can expect to burn only approximately four to six more calories a day. Given the fact that the average person who strength trains typically gains approximately 3 to 5 pounds of muscle mass over a period of three to four months, the net caloric effect of such a training regimen is very modest-only 15 to 30 calories per day (the equivalent of a few potato chips).


With that said, much like Lenas, I prefer weight-training infinitely to cardio. Not only do you feel "ripped" but adding muscle adds structural support which reduces sagginess, bulges, etc. Just by doing shoulders I have fixed a lifelong slouch which makes me look taller and more confident and (at least appear to be) generally more healthy. Plus over the long-haul I will still eventually reach my target weight.

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PostPosted: Wed Mar 14, 2012 1:36 pm 
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Biggest fight is just getting my *** out the door. Now that warm weather is here it's much easier.

Find what you like to do. I personally like to lift heavy weights and do crossfit. Although even that isnt enough to keep me consistent. I joined a gym full of positive, motivated people and that made a huge difference. Now fitness is more a lifestyle, and more social. The people there are now my friends and we bond over fitness so it's a lot easier.

If you like to play basketball, walk, run, tennis... So many people are intimidated by what they perceive as going on in our gym. It's radically different from your standard Globo gym, but I would encourage anyone in any shape at any age to come check out what we do. People think "I cant even come close to doing a single pull up" or push up or whatever. They think "i dont even know what a power clean is" and "no way can I lift weights like that". Believe me, just show up and you're on your way.

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PostPosted: Fri Mar 23, 2012 10:54 am 
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I started getting serious about my weight loss routine when I stopped making excuses. Either you do it or you don't. You'll never improve if you don't get off your tail and get in motion. Find what motivates you. Why are you wanting to do it? Do what you enjoy and you'll be more likely to stick to it. It doesn't have to be hard. It can be a joy if you let it.

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PostPosted: Fri Mar 23, 2012 12:53 pm 
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Foamy,

If you want to do cardio, do cardio. It doesn't really matter. Do whatever is most likely to get you moving. Step 1 is exercise, step 2 is start setting goals. For now, just do it.

Schedule it. Instead of making it something you have to work into your day, make it so that you have to go out of your way NOT to exercise.


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