loading

Step 6: Exercise Plans

Suggested Supplies
Exercising can be simple and take few supplies or more complicated.  It all depends on how you decide to burn those calories.  Here are a few things you might want to have:

-Good Shoes
You don't have to go anywhere fancy to get good shoes.  The good friends at Academy Sports and Outdoors have less expensive prices and their employees will know what to look for depending on the kind of exercise you plan on engaging in primarily.  Without good shoes, working out can become painful, which will make you want to stop.

-A water bottle or some bottled water
You always need access to water during a workout.  It is essential.  You might be thinking that you'll need a sports drink because you're being active.  Don't be fooled.  That's you pouring calories into your mouth as you try to burn them!  Unless you are running marathons or engaging in an intense sports game, you don't need sugary sports drinks.  Water is fine.

-Smartphone or iPod/Book or TV
One of the biggest complaints I used to have about working out was that I had nothing to do on the machines.  If you're going to ride a machine, you might want to have something to do when you get there.  I would suggest that you tie some entertainment into any kind of exercise, whether you're listening to music, reading a book, or watching your Netflix que.  It helps your workout time feel more like your free time used to.  You're just not sitting on the couch anymore! 

-Gym Membership?
Having a gym membership can help you by putting all of the fanciest, newest tools at your disposal as well as offering exercise classes.  It can also be expensive and intimidating for people who are self conscious about their bodies or their lack of knowledge about exercise.  Use your own best judgement.  Will you use the gym membership?  Are you better off just taking brisk walks around your neighborhood or following along with an exercise video for now?  If you are not comfortable going to a gym, don't go.


Making Your Exercise Plan
Now it's time to consider how to make a plan to exercise.  A major consideration for this will be when to fit it in.  I would recommend aerobic activity at least 30 minutes a day, 6 times a week if not 7.  How will you do this?  Will you wake up early every day to fit it in?  Will you go after work?  Do you have enough breaks during your workday to break up your workout into two 15 minute sessions or even three ten minute sessions?
Another thing to consider is that your starting plan should be simple.  It's important that you experience success early on and add more pieces later.  Here's what your first plan might look like:

Mon-Sun: 30 minutes of walking with 5 minute stretch after.

That's it.  Maybe within a few months you'll want to add strength training.  Strength resides in your upper and lower body and in your core.  You can do exercises for each muscle group on certain days of the week.  Here's what that plan might look like:

Monday - 30 minutes of walking with upper body strength
Tuesday - 30 minutes of walking
Wednesday - 30 minutes of walking with core strength
Thursday - 30 minutes of walking
Friday - 30 minutes of walking with lower body strength
Saturday - 30 minutes of walking
Sunday - 30 minutes of walking


You can choose from a wide variety of exercises in the different areas.  Here is a comprehensive list of exercises .  You should try to choose 2 or 3 exercises for each area of your body and choose a reasonable amount of repetitions of the motion to start with.  Maybe this is 10.  Over time you may work your way up to 20 and then more.  There are also things called sets where you do a certain amount of repetitions and then rest for a moment before doing more.  Be sure to switch up the exercises periodically to challenge your muscles.

Later on, you might want to add more aerobic or anerobic exercise.  I prefer to do around an hour of exercise each day and this can really speed your weight loss.  You may want to add new and different activities to interest you.  Whenever the exercises feel easy, make them feel harder.  There is a difference between being hurt and being uncomfortable.  Exercise should not hurt but it should feel uncomfortable.  If it's comfortable, you are not being challenged.

Lastly, remember that you can record your physical activity in your calorie journal.  Most of the aforementioned smart phone apps and websites will calculate for you how many calories you've burned or the machine might have a display that tells you.  It should be noted that the calories you burn are not to be replaced through eating unless you are doing an excessive amount of exercise.  It's just helpful to record your calorie burn for personal reference.

Remember to space muscle groups out so you give them a chance to heal between workouts, you list it like that up above I just wanted to elaborate. I've always been told a day is good enough. So working upper body m-w-f and lower body t-th-s so they are properly spaced. I generally lump the core workout in with the upper body since most of those muscles are above the waist with some leg lifts on lower body days.<br><br>If I'm remembering correctly you want to space the workouts because working the muscle causes little tears and ruptures in the muscle tissue and it takes a day to heal itself. Which if you are eating enough protein will result in increased muscle mass. Again this is all if I'm remembering correctly as it has been over a decade since I first learned this all.
<p>Yep, this is exactly right, you'll want to space your workouts by at least one day. Personally, I've had success with my weight loss using a light strength training routine moreso than anything else, but I encourage everyone to stick with what they prefer. The most important thing is to approach your weight loss as a combination of habits that promote an overall healthy LIFESTYLE. That's the basis of any truly effective weight loss strategy. In fact, check out the following article that does a wonderful job of explaining the key factors in a successful, long-term weight loss strategy: http://fatfreeme.net/big5</p>
<p>I didn't mean to imply that water's not good for you, or that drinking plenty of it is unimportant. My point--and the point of the study cited--is that there's no hard and fast rule of 8 glasses per day. &quot;If you are feeling thirsty then you are already dehydrated&quot; is exactly the author's point: Your body will tell you when you need water, and the &quot;eight glasses&quot; figure is purely arbitrary, originally based on rough estimates and blind guesses from the 1940s.</p><p><br>No offense, but one definitely should pay attention to studies. They're admittedly imperfect, and should be considered with a skeptical eye, but they're still far preferable to the &quot;everybody knows&quot; school of pseudoscience. <a href="http://247bestsellersreviews.com/news/85/2014-12-31-2" rel="nofollow"><strong>How to lose weight fast</strong></a></p>
<p>To lose 100 pounds the right way you must reverse the inflammatory fat, this is the dangerous fat this is linked to heart disease, cancer and diabetes. Avoid the commercial diets they do not work.</p><p>Here </p><p><a href="http://howlose100pounds.wordpress.com/2014/02/18/diet-to-lose-100-why-your-childhood-matters/" rel="nofollow">http://howlose100pounds.wordpress.com/2014/02/18/diet-to-lose-100-why-your-childhood-matters/</a></p>
Many thanks for the clarification! I am curious, did you read Body for Life by Bill Phillips? This reminds me of that book. :-)
I had not though it sounds like an interesting read.
He talks a lot about the strategy you just mentioned and it is the one that I still use to this day despite not using his diet plan. His book is also where I learned a lot of the importance of protein to our diets and about nutritional balance at each meal.
One thing to keep in mind for those percentages on nutrition fact sheets; the percentages are based on whats called an 'upper limit' where as if you are trying to lose weight you should shoot for the 'lower limit'.<br><br>Using sodium as an example, the nutrition percentage is based on an intake of 2300mg daily, the upper limit for a healthy diet is around 2500mg and the lower limit is around 1200mg.<br><br>For things like fat and sodium it would be wise to shoot for the lower limit, and on the reverse fibre and protein are two things that you confidently fulfill you daily intake of.
Wonderful point. To be honest I was unaware of that, but certainly it's good to shoot for low fat and sodium! Those things can sabotage an otherwise sound strategy. Thanks!
One thing I've read for weight loss (in the book &quot;&quot;the four hour body&quot;, very good ideas in there.) is to measure inches as well. Measure your arms, thighs, and waist. Then add those 5 numbers up to get your total inches. Then maybe once a week, remeasure yourself so you can see how they have changed. Sometimes you lose inches instead of pounds, and people don't realize that. They just see their weight plateauing.<br><br>As for weighing yourself, do it the same time everyday. I've heard that the best time is in the morning, before you eat breakfast. I know I fluctuate about 2-3 pounds each day, so measuring weight at all different times would be confusing.
This is a great comment and I agree with everything in it. Well written!
This is awesome and congrats miss_ali! I just want to throw in a quick counter comment to ChrisLewis300, for him and everyone else. 8 glasses of water a day should be your minimum intake of water, and you shouldn't really count the water from the things you are eating, because, in the end, it's really negligible. As for things like coffee and tea, they do count towards that goal, but you have to keep in mind that those are a diuretic. This means that they cause your body to flush out more of the liquid by trips to the bathroom, so too much of those can actually counteract the process/count. If you're drinking less than 8 glasses of water a day, your body will hold onto as much water as possible, which causes &quot;water weight&quot; or bloating. So, at least 8 glasses of water a day, more glasses the more active you are. Unless you're insanely active and working in high heat conditions, don't exceed 2 gallons of water a day because then you have too much water in your system which could cause hyponatrima. Be sensible with your water intake and that won't be an issue. And my last point, liquifying your foods/water together doesn't actually stay in your system longer, keeping you full longer, this is completely opposite of the truth. When you liquify your food you've actually completed most of the digestion process pre-ingestion. Your stomach no longer needs to work as long to break down the food since you've done most of it's job for it, thus it will process out of your stomach quicker than eating a normal meal. On the other hand, if you chronically overeat, liquifying your meals can help your stomach shrink back to normal size so you can sense what true full is, sooner.
Its true that the &quot;you need 8 glasses of water a day&quot; is wrong. That's only half of what the study said which was that you need 8 glasses of water a day but you get most of that from the water in the food you eat, fruit, coffee, vegetables, meat, gravy.<br><br>However water does fill you up, and makes you feel full so there is no harm in drinking a few glasses extra.<br><br>It has also been shown that, if you drink a glass of water with your meal the water quickly exists your stomach, but if you liquidize your meal, along with the same water, your stomach must keep the food and water in longer to process it, which means your stomach is full longer so you feel full for longer.<br><br>Of course you can't be expected to liquidize everything, but you can eat dishes where the water is in the meal, hearty soups, casseroles etc.
Very well put! I've heard several diet plans talk about eating water-laden foods and it is very sensible. Many fruits and vegetables have a lot of water content and help you to feel full.
all people want to be look like sexy that why they are look for Best Doctor in the world, treatment of Vaser- lipo For those people I personally suggest you Cocoona is the best place more details log on to: Vaser-Dubai
<p>Thank you for this wonderful advice. I need to lose 100 pounds and this is the best stuff realistically I have read so far!!</p>
<p>Very inspirational. Brings back memories from my own fight with my weight. Before and After pictures was one of my main motivations.</p>
<p>Thank you for the tips, i want to ask if we can add some fat loss program into our routine, as in that case you will have a schedule for what to do and from what to stay away. Can you please suggest some weight loss programs ? I have heard a lot of about <a href="http://www.fatdiminishersystempdf.com/" rel="nofollow">http://www.fatdiminishersystempdf.com/</a></p><p>What is your opinion about this ? Please guide.</p>
<p>Unique Liposuction Alternatives to Remove Fat this statement is absolutely true because I have also do the vaser treatment from Cocoona Centre For Aesthetic Transformation, UAE. I am really look like sexy So i personally suggest you Cocoona is the best place for Vaser treatment for more details log on tohttp://vaser-dubai.com/</p>
Weight decrease tips is best point for Discussion, Because all people should be look like provocative that why they are quest for Best Doctor on the planet for the treatment of Vaser-lipo For those people I for one prescribe you Cocoona is the best place more unobtrusive components sign on to: http://vaser-dubai.com/
<p>Dr Lawrence is one of those rare, priceless men in the world of marriage and relationship advice who respects women and men equally and therefore sets himself apart as a respected voice to both genders. His work consistently portrays the warmth and compassion of a man who is truly doing what he was born to do. And given the thousands of of people worldwide who his work has been so meaningful to--ourselves included--that earns him our highest recommendation. We're proud to work with him any chance we can get, and can't wait to do so again soon.&quot; Our marriage is better now with his spell his email address is Drlawrencespelltemple@hotmail.com</p>
<p>Dr Lawrence is one of those rare, priceless men in the world of marriage and relationship advice who respects women and men equally and therefore sets himself apart as a respected voice to both genders. His work consistently portrays the warmth and compassion of a man who is truly doing what he was born to do. And given the thousands of of people worldwide who his work has been so meaningful to--ourselves included--that earns him our highest recommendation. We're proud to work with him any chance we can get, and can't wait to do so again soon.&quot; Our marriage is better now with his spell his email address is Drlawrencespelltemple@hotmail.com</p>
My purpose out here today is to share this article to the world about how Doctor Osemu Okpamen from India helped me in getting back my EX-girlfriend that broke up with me 4 months ago. My name is Omar Flynn from Sydney, Australia. I tried all i can to make her see reasons with me so that we can continue our relationship but she denied me. Thank God for giving me the thought of going into the internet for help, i searched properly and i saw different reviews of Doctor Osemu Okpamen and i insisted in giving it a try by contacting him via what's app on +2348135254384. He gave me reason to live again and he prepared a spell and told me that my Ex-girlfriend will come back to me within 24 hours. Can you believe it, my EX-girlfriend came back to me and our wedding will hold this year 2016. Contact him now!!! if you need any help. Email: doctorokpamenspelltemple@hotmail.com OR website: doctorokpamenpowerfulspelltemple.webs.com

About This Instructable

610,716views

474favorites

License:

Bio: I am a teacher, athlete, and life hacker. A fitness coach devoted to making easy to follow, customizable plans with sound and efficient nutrition and ... More »
More by miss_ali1984:Making Shakeology Taste Delicious In A Minute Or Less How to Lose 100+ Pounds and Keep it Off For Life 
Add instructable to: