I need help on how to start a fitness program, I'am a 49 yr. old female who is 220 pounds and in terrible shape. I have started following the weight watchers program, but really feel like I should be doing some sort of excercise. I know walking is good, should I also be doing something with weights?
help!!
- Thread starter lillie
- Start date
H
honeybunch
Guest
If you have access to a YMCA, I would encourage you to get a fitness assessment and then work with a personal trainer. Y's are not as expensive as most other places. Until then, walking is great. Anyone of any age and any shape can do it, and it will carry you through all stages of your fitness.
There are lots of beginner weight training tapes out there, and Collage fitness videos is a good place to get them. You can do a search on the net and order videos on line.
Go for it, you can do it! The hardest part is making up your mind to start.
There are lots of beginner weight training tapes out there, and Collage fitness videos is a good place to get them. You can do a search on the net and order videos on line.
Go for it, you can do it! The hardest part is making up your mind to start.
49/was 210
YOU CAN DO IT!! I started many years ago at 210# 5 feet 9".
I like HB's advice. Start with someone personal--and collage Video in minneapolis (they have an 800 number)is a great place to start for beginner weight tapes. Kathy Smith has a good one; I also like Charlene Prickett. Get a catalog, sit down one evening and go through it. Get what appeals TO YOU.
BUT, as a fitness trainer, i will insist that you do need some sort of weight training as well as cardio (walking) and a "somewhat clean" diet--not to say you can never have ice cream or a treat again(ask US!!) we all have our faves....but not half a jar of peanuts..you get my drift.
You will be starting with 2,3 and 5 pound weights--the LAST thing thing you want is to overdo and cause a tear or injury.
Tell yourself and get the vision that this is a one + year project; the most weight you should lose is 1.5# per week--if that, because as you build muscle, you will not lose numbers--muscle weighs more than fat. Your clothes and mirror will tell
you your progress.
I am 49 years old; 5'9" and 145#. You can do this!!! We are here for you...post often and regularly!! Murph
YOU CAN DO IT!! I started many years ago at 210# 5 feet 9".
I like HB's advice. Start with someone personal--and collage Video in minneapolis (they have an 800 number)is a great place to start for beginner weight tapes. Kathy Smith has a good one; I also like Charlene Prickett. Get a catalog, sit down one evening and go through it. Get what appeals TO YOU.
BUT, as a fitness trainer, i will insist that you do need some sort of weight training as well as cardio (walking) and a "somewhat clean" diet--not to say you can never have ice cream or a treat again(ask US!!) we all have our faves....but not half a jar of peanuts..you get my drift.
You will be starting with 2,3 and 5 pound weights--the LAST thing thing you want is to overdo and cause a tear or injury.
Tell yourself and get the vision that this is a one + year project; the most weight you should lose is 1.5# per week--if that, because as you build muscle, you will not lose numbers--muscle weighs more than fat. Your clothes and mirror will tell
you your progress.
I am 49 years old; 5'9" and 145#. You can do this!!! We are here for you...post often and regularly!! Murph
DebbieH
Cathlete
Hi Lillie!
I wanted to second HoneyBunch's and Murph's suggestions. Walking is an excellent program for you to start off with. I mainly wanted to WELCOME you and to say it's great to have you join us!! Any time you need any encouragement along the way, just pop in, there's always someone here to help. BTW, Murph & HB~Do you think that possibly the PS series could be used by Lille with VERY light weights?? I think it could be modified very easily if you wanted to give the series a try. Cathe gives you excellent form pointers. They are intense when used with heavy weights which you will eventually work yourself up to. Just an idea. Let us know what you decide. Again, WELCOME!:7
Your-Friend-In-Fitness, DebbieH
"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
I wanted to second HoneyBunch's and Murph's suggestions. Walking is an excellent program for you to start off with. I mainly wanted to WELCOME you and to say it's great to have you join us!! Any time you need any encouragement along the way, just pop in, there's always someone here to help. BTW, Murph & HB~Do you think that possibly the PS series could be used by Lille with VERY light weights?? I think it could be modified very easily if you wanted to give the series a try. Cathe gives you excellent form pointers. They are intense when used with heavy weights which you will eventually work yourself up to. Just an idea. Let us know what you decide. Again, WELCOME!:7
Your-Friend-In-Fitness, DebbieH
"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
DebbieH
Cathlete
Hey Murph!
Oh my goodness~I had no idea that you had lost 65 pounds! That is wonderful! You looked so great in the pix with you & your horse.(hubby too;-)) I am impressed. Of course, I know how hard you work at it. How is Echo? I bet you love having him home with you.
Your-Friend-In-Fitness, DebbieH
"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
Oh my goodness~I had no idea that you had lost 65 pounds! That is wonderful! You looked so great in the pix with you & your horse.(hubby too;-)) I am impressed. Of course, I know how hard you work at it. How is Echo? I bet you love having him home with you.
Your-Friend-In-Fitness, DebbieH
"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
D
Debra
Guest
RE: PS series
I don't think the PS series is a positive introduction to weight training. Yes, the cueing is great and any one exercise is do-able but it's too long & too intense when you're a beginner. Total body workouts - 2-3 x week are a great way to start weight training. It takes awhile to build muscular endurance & one still needs time & ENERGY for cardio activities.
Obviously, this is just 1 opinion. I think the PS series is a great goal (& an awesome strength training series).
Debra
I don't think the PS series is a positive introduction to weight training. Yes, the cueing is great and any one exercise is do-able but it's too long & too intense when you're a beginner. Total body workouts - 2-3 x week are a great way to start weight training. It takes awhile to build muscular endurance & one still needs time & ENERGY for cardio activities.
Obviously, this is just 1 opinion. I think the PS series is a great goal (& an awesome strength training series).
Debra
H
honeybunch
Guest
RE: Hi Lillie!
The PS series is too advanced for a beginner. Maybe the Cathe's Wedding tape would be a good starter.
I still think a personal trainer session would be good since she would learn proper breathing techniques and would learn free weights and the weight machines. I started out with a trainer, and I'm very glad I did.
The PS series is too advanced for a beginner. Maybe the Cathe's Wedding tape would be a good starter.
I still think a personal trainer session would be good since she would learn proper breathing techniques and would learn free weights and the weight machines. I started out with a trainer, and I'm very glad I did.
DebbieH
Cathlete
Debra & HB!
I think you are right! I was thinking MAYBE if Lillie started out with just 1-2 pound weights that PS might work but as you stated Debra, even the length of time & energy it would take might be too much for a beginner. I 2nd. the Wedding tape strength work. I didn't even think of that tape ealier. Lillie~Do you have a Y near you to at least get one session under your belt for safety and form? Good Luck getting started!
Your-Friend-In-Fitness, DebbieH
"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
I think you are right! I was thinking MAYBE if Lillie started out with just 1-2 pound weights that PS might work but as you stated Debra, even the length of time & energy it would take might be too much for a beginner. I 2nd. the Wedding tape strength work. I didn't even think of that tape ealier. Lillie~Do you have a Y near you to at least get one session under your belt for safety and form? Good Luck getting started!
Your-Friend-In-Fitness, DebbieH
"If You Get The Chance To Sit It Out Or Dance...I Hope You DANCE!!"
RE: Hey Murph!
Echo is my baby boy! I am travelling the balance of this week, but saw him yesterday and he was so soft snd responsive!! I will bring snaps of us when I come out this July--I hope all is going well with grand child production??!!
Yup, lost 65# and thanks to WEIGHT TRAINING--have kept it off since 1979. I read the comments on Pure Strength--don't know. Voight's Great Weighted Workout is VERY INTENSE with 3# weights, even for an advanced exerciser--so, bottom line, I'm going with HB on this one--SEE SOMEONE qualified to judge, or more exactly, have some one see Lillie to gain a realistic assessment.
Echo is my baby boy! I am travelling the balance of this week, but saw him yesterday and he was so soft snd responsive!! I will bring snaps of us when I come out this July--I hope all is going well with grand child production??!!
Yup, lost 65# and thanks to WEIGHT TRAINING--have kept it off since 1979. I read the comments on Pure Strength--don't know. Voight's Great Weighted Workout is VERY INTENSE with 3# weights, even for an advanced exerciser--so, bottom line, I'm going with HB on this one--SEE SOMEONE qualified to judge, or more exactly, have some one see Lillie to gain a realistic assessment.
RE: help
I agree with all the exercise recommendations. Walking is good to start. Do this as your cardio for four to six weeks before you think of adding an aerobic video to try and avoid injury. When you feel a little more prepared you can call Collage Video and talk with a video consultant to find the right tapes for your needs and goals.
My additional recommendation is a more mental one. I suggest that you write your own success story like you would find in Shape magazine. I watched Dr. Phil on Oprah when he was talking about weight loss. He had a tremendous insight in my opinion. He said that people who are overweight often experience emotional pain regarding their siruation. This pain motivates them to change but as soon as small changes occur and the pain lessens, motivation can disappear. He recommended that people get very clear and specific about where they are going not what they are leaving behind. So write your success story, keeping in mind that it will take about 12 to 18 months to accomplish. Write what your goal is and how you accomplished it at each stage--beginning, increases in intensity, and maintenance as well as your diet and mental attitude. I believe this can be a very powerful long-term motivator especially when you don't feel like getting out of bed and exercising. One last recommendation: strive to be good in your exercise program and diet plan. Never strive for perfection because it cannot be attained. I wish you all the luck in the world and hope for the best possible outcome!
Cyndie
I agree with all the exercise recommendations. Walking is good to start. Do this as your cardio for four to six weeks before you think of adding an aerobic video to try and avoid injury. When you feel a little more prepared you can call Collage Video and talk with a video consultant to find the right tapes for your needs and goals.
My additional recommendation is a more mental one. I suggest that you write your own success story like you would find in Shape magazine. I watched Dr. Phil on Oprah when he was talking about weight loss. He had a tremendous insight in my opinion. He said that people who are overweight often experience emotional pain regarding their siruation. This pain motivates them to change but as soon as small changes occur and the pain lessens, motivation can disappear. He recommended that people get very clear and specific about where they are going not what they are leaving behind. So write your success story, keeping in mind that it will take about 12 to 18 months to accomplish. Write what your goal is and how you accomplished it at each stage--beginning, increases in intensity, and maintenance as well as your diet and mental attitude. I believe this can be a very powerful long-term motivator especially when you don't feel like getting out of bed and exercising. One last recommendation: strive to be good in your exercise program and diet plan. Never strive for perfection because it cannot be attained. I wish you all the luck in the world and hope for the best possible outcome!
Cyndie
RE: help
I agree with all the exercise recommendations. Walking is good to start. Do this as your cardio for four to six weeks before you think of adding an aerobic video to try and avoid injury. When you feel a little more prepared you can call Collage Video and talk with a video consultant to find the right tapes for your needs and goals.
My additional recommendation is a more mental one. I suggest that you write your own success story like you would find in Shape magazine. I watched Dr. Phil on Oprah when he was talking about weight loss. He had a tremendous insight in my opinion. He said that people who are overweight often experience emotional pain regarding their siruation. This pain motivates them to change but as soon as small changes occur and the pain lessens, motivation can disappear. He recommended that people get very clear and specific about where they are going not what they are leaving behind. So write your success story, keeping in mind that it will take about 12 to 18 months to accomplish. Write what your goal is and how you accomplished it at each stage--beginning, increases in intensity, and maintenance as well as your diet and mental attitude. I believe this can be a very powerful long-term motivator especially when you don't feel like getting out of bed and exercising. One last recommendation: strive to be good in your exercise program and diet plan. Never strive for perfection because it cannot be attained. I wish you all the luck in the world and hope for the best possible outcome!
Cyndie
I agree with all the exercise recommendations. Walking is good to start. Do this as your cardio for four to six weeks before you think of adding an aerobic video to try and avoid injury. When you feel a little more prepared you can call Collage Video and talk with a video consultant to find the right tapes for your needs and goals.
My additional recommendation is a more mental one. I suggest that you write your own success story like you would find in Shape magazine. I watched Dr. Phil on Oprah when he was talking about weight loss. He had a tremendous insight in my opinion. He said that people who are overweight often experience emotional pain regarding their siruation. This pain motivates them to change but as soon as small changes occur and the pain lessens, motivation can disappear. He recommended that people get very clear and specific about where they are going not what they are leaving behind. So write your success story, keeping in mind that it will take about 12 to 18 months to accomplish. Write what your goal is and how you accomplished it at each stage--beginning, increases in intensity, and maintenance as well as your diet and mental attitude. I believe this can be a very powerful long-term motivator especially when you don't feel like getting out of bed and exercising. One last recommendation: strive to be good in your exercise program and diet plan. Never strive for perfection because it cannot be attained. I wish you all the luck in the world and hope for the best possible outcome!
Cyndie