Goal Setting: how to choose something challenging but realistic

[gonnabthin06]

Sorry for all the posts recently, I am just resolved to lose weight and get fit and healthy in 2007. I realize that exercise is the ONLY way for me and I know that by trial and error.

Anyway, I'm feel kinda self-conscious posting here because...well...I haven't been really exercising. I consider myself to eat healthy per the standards of Americans, and particularly college students. By the way, I'm a college student.

I have lost 25lbs. in the past year but have quite a ways to go. I would be happy with another 60 lbs. off, happier with 75lbs. At least, I figure, I'm 1/4 the way there. Though I don't exercise much now, walking my campus has actually been good, at least for calorie burning. I certainly want to do more, though. I consider myself to be in fairly good health and have done some of Cathe just fine that I've tried, however I'm embarassed to say that low max kicked my butt. I'm not happy being overweight at 19, still, as I've been for my life, and the faster I can see some results that will motivate me, the better. I'm giving it 12 weeks regardless and hopefully there will be some motivation after that amount of time.

So, what would be some appropriate goals to set, and how to achieve them with regard to both eating and exercise. I often struggle with reaching too far, but I also know that when I'm motivated is the best time to put that motivation into action.

Thank you so much for your help. I feel kind of guilty asking all these questions!

 

[melimcn]

RE: Goal Setting: how to choose something challenging ...

Not Cathe here...
My first suggestion is to toss out your scale. Looking at the number on it is just frustrating most of the time. Focus on how you feel and how your clothes are fitting. If you are feeling good and energetic, the results will come.

Exercise consistently. I personally feel that for true weight loss, you need a minimum of 4 days/week, ultimately 5 (lots out here even go to 6).

Do what you can, take it slow, and put 110% into every workout that you do. Just going through the motions will not get you the results that you'd like. LowMax is a great workout, so don't be embarrassed! It's kicked my butt too, and the key is to keep at it. You'll find it getting easier every time that you try.

Working out is a lifestyle choice, so are you ready to make that change for yourself? I'm glad you're giving it 12 weeks, but you should not quit if you are not 75 lbs lighter by then. Weight loss takes time. It took you a long time to put it on, and it will take awhile to get it off (in a healthy way!). If you are consistent and giving your workouts your all, you will see results regardless.

 

[TeTe]

Good for you on your decision to add more exercise to your routine! Don't dismiss the walking that you've already been doing - it's a great start. It's what I started with a few years back, when I realized that sitting on the couch and doing nothing but complaining about not losing weight was not going to work (isn't it a shame that bitching doesn't burn more calories?}( ) After a pretty sedentary existance, walking is literally the perfect first step.

Now, it seems, you want to do more and/or add on more. I can't tell you what will work for you - we're all unique and had different paths that led us to doing Cathe's workouts and connecting on this board. You'll find your way. Low Max kicked your butt? Of course it did! It's a tough workout. My main advice is to not go too fast...you'll just burn yourself out and get frustrated. My first Cathe was All Step, and I was not ready for it. I tried and tried, and, not only was the choreography difficult for me, but the cardio was too much. I kept wondering what was wrong with me (or with the people on Collage saying how great Cathe's workout were!) I found this forum, read what others recommended for different levels, and bought Low Impact Step (oh, yeah, I realized, too, that high impact just isn't enjoyable to me), and worked up from there. I've also added more weight training, which has really helped a lot! As far as eating, well, even though I'm hardly perfect, I find that exercising kind of motivates me to eat better. It's like my body is telling me more of what it NEEDS. (I'm sure you'll get plenty of good advice from some others on this board about that part, people who are much better than me to give you pointers!)

I think that the most important thing is to enjoy your workout (even if you're cursing all the way through it...sometimes they're the one I "enjoy" the most!). It really is trial and error. After a while, you may find that something other than indoor exercising is for you...follow your instincts.

AND always come to this forum...there are some really wonderful people here with lots of great solid advice based on personal experience that you will find very helpful!

GOOD LUCK!!!

 

[Aquajock]

I totally agree with the first two responders in their entirety. I'd also like to suggest that you slowly but steadily build an array of workout formats that you enjoy and can do well so that you build cross-training into your program.

Walking is, as TeTe said, the perfect First Step. You can jazz up your walks by slapping your MP3 player or IPod on, having loaded it with good, uptempo music that keeps your pace quicker.

Low Max is very good. If you enjoy that, consider getting, as TeTe mentioned, Low Impact Step and Cathe's new Low Impact Circuit. As you get used to those, and if you enjoy step as a cardio format, go on to step routines that include a bit more impact and a bit more complex choreography. As a performance goal, by the end of this next year 2007 commit yourself to getting and performing one of Cathe's interval step workouts, Interval Max (on the same disc as Rhythmic Step and Maximum Intensity Cardio), I-Max 2 (on the same disc as "Cardio And Weights") or I-Max 3 (only that workout on the disc).

Bring weights into the mix; you need weights for strong bones and strong muscles (that enhance performance all aroung including cardio); hopefully others will have good suggestions for starter Cathe weight routines. Start with weight loads you can handle, that challenge you but don't destroy you, and work your way up to heavier weights.

Add in at least one more cardio format in addition to walking and step: hi/lo, kickboxing, athletic boot-camp-style workouts like . . . um, Boot Camp (on the same disc as Muscle Endurance) and/or Drill Max.

OP, at your age I could have written your post word for word. When I was 19 (back in 1980) I was very unathletic, out of shape and very overfat (not an ounce of muscle to be found). There wasn't anything like the array of exercise knowledge and options back then, especially for women. Dial up to Two-Ought-Ought-Seven, and I'm in better shape than I've ever been; I routinely weight-lift with my lightest weight load of 25-lb dumbbells, I do highly intense cardio at least four times a week (including water training), my resting heart rate is 42 beats per minute, my blood pressure is way Down Under, and I am a size zero in skirt and slacks.

You can do it. Be consistent, be persistent, don't shoot for the moon your first week, build measurable goals each month, and you will be amazed at your progress.

Let us know if you have any questions about specific Cathe workouts that would be appropriate for you. State also what you enjoy doing for physical activity.

A-Jock

 

[debfer]

Annette/A-Jock- you posted so nicely about the cathe threads a few days ago and I just wanted to state after reading your above response to this poster that you yourself are a very supportive, informative and helpful person-I don't "know" you but you seem very considerate with the posters on here and when I see your name I usually read it cuz I learn new things all the time-I hope you see this--deb

 

[Aquajock]

Deb - thanks for your sweet words. I've been a faithful forum participant since around summer 2001, and not a day goes by that I don't pop in.

The cyberworld can be a snarky place, and I've always valued this site as a place where we're not lambasted as geeks for being nice.

Have a great night! Catch ya next time around!

Original Poster, please keep us posted on your progress and give us your questions about strategy.

A-Jock