Gonna bump this. I'm trying to get back on the fitness train, I was doing pretty good for a while, especially after joining my gym, but in the summer I lost interest in everything, including exercise and took to smoking like a chimney. After losing my job I loafed around the house and gained twenty pounds over two months. It's a lot easier to get off track than it is to stay on, and it's a lot easier to gain weight than to lose it, or rather, gaining fat than muscle.
I feel my last round of exercising didn't have a good enough nutrition plan. I was eating healthier, but didn't really do any calorie counting, or really keeping track of how many fruits, vegetables and whatnot I was consuming. Also, I sometimes have to just eat whatever is around the house, which isn't always the healthiest choice.
Now that I have a job again, I figure it's a good time to start a routine. I'm trying to get my exercising in the morning, around 8:30. Currently I'm exercising at home, because my Gym membership is on hold. I have a Bowflex and a treadmill, as well as a yoga mat for stretching and whatnot. My routine consists of about seven minutes of warm-up on the treadmill, stretching, the strength routine I've designed on the bowflex; 2-3 sets of consecutive exercise with stretching between each complete exercise. When I have time I'll round it out with about 15-20 minutes on the treadmill. I'm alternating between two routine types four times a week. Two days of consecutive exercise, a day off(which I plan on just doing some running and basic weightless exercises and stretches), two more days of consecutive routines then two days off.
I should get some kind of nutrition plan going, for now I plan on cutting pop, eating more fruits, vegetables, and protein.
Sounds like you have a solid plan so far figured out. IMO any type of physical activity for 30-45 minutes a day coupled with proper nutrition is enough to keep you healthy and will get your body in better shape. From what I understand is you just want to be more physically fit, not perfect sic pack abs body. Which if that is you goal then you are on the right track.
Biggest thing is not necessarily to watch your calorie intake, but to watch the type of calories you take it. Sugar is the worst thing obviously for a diet, but it is also needed for the body. Fruit normally contains a lot of sugar so eating a lot of fruit isn't the best. I usually stick to two pieces of fruit a day (banana in the morning and apple or orange at lunch). Vegetables are your friend, and there really isn't much better for micro nutrients than vegetables. For dinner I normally have a lean protient (chicken breast, steak, pork, or fish), with a vegetables (brocolli, green beans, asparagus, corn), and brown rice. I try to be light on the seasoning to have lower sodium but it is necessary for taste. Seriously physical activity is important but dieting is the foundation of all fitness and weight loss.
www.bodybuilding.comI would start there for looking for workouts amazing amount of free information and forums with people who love to help and give advice.
What do you do if you find exercising boring?
The only thing that has ever kept my attention has been sports but I'm not playing any right now. I have the motivation but I usually lose it after two or three trips to the gym.
Well the great thing about exercise is that it doesn't have to be done in the gym. As you stated sports are without a doubt the best type of exercise because it is fun. Seems like having a workout buddy would benefit you big time as well as possibly your friend. Having someone who has similar goals as you will help keep you motivated and keep things fun. Also as Beh said, going to the gym and spending an hour on the treadmill everyday is boring to most people (I watch movies on my phone while doing machine cardio). But the best thing to do is switch it up. Do the treadmill on Monday, then do light lifting the next day, doing light weight lifting with high repetitions is great cardio and exercise. Then maybe talk a long walk outside, then do yoga, and maybe some sport activities (tennis, racquetball, basketball). Variety is the spice of life, so come up with new fun ways to exercise. The best way to look at it is that if you are moving you are burning calories. Cleaning the house could be considered exercise, sweeping and mopping the floor and dusting. I know whenever I am done cleaning the house I usually have a good sweat going, this could be one of your workouts plus you knock out two birds with one stone.
Also as I said with Jordan proper diet is the key to weight loss, if that is you goal.
To chime in on my current fitness status. I am currently in my bulking period which is the least fun thing to do. I am basically eating everything in sight trying to take in 3500 clean calories a day. Current routing...
Daily diet:
Breakfast - 4 egg whites, 2 eggs, 1 bowl of kashi cereal, glass of milk
Mid Morning - Protient bar (hommade), banana
Lunch - Turkey sandwhich, lean cuisine (not that good for you but easy), greek yogurt, fruit
Mid-afternoon - Protien Shake
Dinner - Protient (2xchicken breast, steak, fish, pork) brown rice, vegetable, glass of milk
Before Bed - Casien protient shake (Casien protien, Milk, and Greek yogurt mixed together.)
Gym routine:
Monday- 30 minute cardio on lunch break, Back and Biceps lifting after dinner
Tuesday - 15 minutes cardio 15 minute abs, on lunch break
Wednesday - 30 minute cardio, Chest and Triceps lifting
Thursday - 15 minutes cardio 15 minute abs, on lunch break
Friday - 30 minute Cardio, Legs and Shoulders lifting
I actually this week halfway met my goal I am 200lbs for the first time in my life. I currently have 10.6% body fat, and want to put 10 more pounds on before February. I know it sounds crazy but I love working out and am completely addicted to pushing myself to my goals. Best of luck to all of you on reaching your goals, and I am always here to motivate and give advice. I will post some of my progress pictures here in a week or so.
