
Fitness Goals Support Group
This community is dedicated to group support around achieving fitness goals, whatever they may be, through personal training, athletic activites, or other strenuous activity. Whether you are trying to get fit to treat a health problem, boost your mood, relieve stress, or tone your body, this group is a great place to meet other like-minded people who have similar goals.

Spirit13
I'm a recovering binge eater and i've just started meds for depression soooo I'm feeling a little more hopeful I can pull off some results!
I'm doing this in a week; and I want to know how soon until I should see results?!?! I've been exercising for a while but the diet has been crap as! So I think it's really a matter of losing the flab :s
Cardio & resistance x3 (1hr)
Weights x1 (1hr)
Stretching x1 (1hr)
Extra cardio x2 (30min)
My diet in a week ROUGHLY; fingers crossed!
Break (fruit)
Lunch (salad and tea)
Arvo (nuts & shake or cappacino)
Dinner (protein, veggies)
Desert (hot drink cocoa)
+ 2 ltrs water a day and diet cordial throughout.
Is this enough? Any other suggestions?
I'm doing this in a week; and I want to know how soon until I should see results?!?! I've been exercising for a while but the diet has been crap as! So I think it's really a matter of losing the flab :s
Cardio & resistance x3 (1hr)
Weights x1 (1hr)
Stretching x1 (1hr)
Extra cardio x2 (30min)
My diet in a week ROUGHLY; fingers crossed!
Break (fruit)
Lunch (salad and tea)
Arvo (nuts & shake or cappacino)
Dinner (protein, veggies)
Desert (hot drink cocoa)
+ 2 ltrs water a day and diet cordial throughout.
Is this enough? Any other suggestions?
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You're diets not that bad either, but two things I think you might want to keep in mind is that complex carbohydrates are your friend. It's good that you're eating several times a day instead of just the programmed "3 meal" thing. Anything whole wheat is great for you, and gives you energy and fiber without the fat.
As far as results, you won't see much for a GOOD LONG TIME. But don't let that discourage you, the first two weeks on a plan like this are the hardest, and then you get into a rythme. I'd say you might start seeing a tiny bit of progress in a couple weeks, and then a month or two it becomes noticable. You'll see inches before pounds go though, especially if you're building muscle.
Anyway that's my opinion, take it for what its worth. Great initial plan though, you've motivated me to work harder too! Nice job! :D
My schedule is 3 days a week core/strength training (weights) and 3 days a week cardio. I take one rest day, but on that day I try to do a light activity, like walking or biking around my neighborhood. Personally I only stretch as a small part of my daily routine. Be sure to eat enough or your body will fight you. It is a constant battle to find the right balance of taking in and burning off. With my exercise schedule I eat 1300 calories for three days and on the fourth day I bump up to 1800. Good luck, and don't get discouraged, keep working on it and you will see results.
A watchd pot never boils? um.. like if you monitor yourself you don't break/boil over? haha sorry not quite sure what you mean did I get it right!?
Another advantage to journaling is it makes it easier to tweak the diet and/or workouts for better effectiveness.
After a few weeks or so, you'll start to notice very small differences in your body. Don't check the mirror after every workout expecting a new physique.
It takes time, so keep yourself busy in the gym instead of obsessing over the results.
It's pretty hard to accomplish something if you don't really know where you're headed.
What kind of results do you want?
There is no reason why you can't do cardio every day if you like. The cardio should be at lieast 35-45 min of intense cardio - a leisurely stroll on a bike can be counted as exercise, but you want to be getting your heart rate up so something like a spinning class would do that perfectly or try some intevals on a bike or treadmill.
Any weights you do should let the worked muscles rest a day before working them again. You could do your strength training on Monday/Wednesday/Friday or something along those lines.
You should be doing some stretching every time you exercise. After any workout, you should be doing a good 10-15min of stretching. Before any workout, you should do some sort of 5min warmup cardio type activity.
Whether your goal is to lose weight or just improve your fitness, never forget the strength training because females need to know that bone density starts to decrease at a younger age than you thought and muscle mass is important to maintain to keep your metabolism up.
Lose muscle mass and your metabolism drops. The next thing to happen will be fat increase and weight gain. You will have a devil of a time getting rid of it too.
to answer your question about results. take 30 days. one pic of you on the fist day put it up somehwere, then you can take another in 30 days to SEE your results that you're not seeing. diet/exercise isn't magic and takes persistence, patiends, strong will, and motivation.
I did this and did not weigh myself for about a month. After a few months of running I felt so good I did not want to stop, but I did really notice how loose my clothes were and has to but new ones.