Post # 17
I agree. Strength training is a great way to get fit. It will help your muscles and your bones, plus you will feel and look awesome.
But start out small with weights, you have to figure out what your limits are. Don’t hit it heavy though, you need to rest 48 hours between sessions so you have time to build that muscle up, also don’t skimp on your protein, that’s important. I like to drink chocolate milk after I weight lift, so it’s good for me as well as a treat.
Post # 18
@lunalyra: I started lifting recently and while I haven’t ‘lost weight’ I have been watching my Body fat slowly decline.
I recently started researching how static cardio is not good for women.
It’s becoming more well known that lifting will not make a women ‘bulk up’ – because we dont have as much testosterone as men.
I can’t find a link for it now but I did read onece that lifting workouts keep you burning calories for 24 hours while cardio workouts only keep you burning for one hour after the workout (max).
Lastly, I am not slamming cardio as a whole – you should definately do both together. But doing any exercise at all without changing your diet is completely useless.
Post # 19
I wasn’t sure if there was a better, more accurate measure that I could use at home, but realistically I know I should focus less on the numbers anyway and more on how I feel and how my body is changing. Thanks for the response 🙂
Post # 20
I have a normal BMI so it’s really hard for me to lose weight. I tried low carbing but that didn’t work at all, it just made me sick and tired so I increased my carbs and recorded my calories on MFP (1390 per day) and have lost 5 kgs!
I feel like BMI is a pretty good indicator for the ‘average’ person. By average I mean someone who isn’t a muscular weight lifter or super tall or short.
Post # 21
- Wedding: August 2013 - Rocky Mountains USA
Look into videos (Jillian Michaels) or a couch-to-5k program. I know “5k” sounds intimidating but it’s only 3 miles – literally anyone can work up to that. Just start slow and keep going even though you’ll be tired and sore! You can do it! 🙂
Post # 22
I second the suggestions to add weight lifting. Heavy weights. Women can’t “bulk” too much due to a lack of testosterone.
All you really need are some hand weights, but you can use milk jugs or medicine balls or anything!
I’d start simple- squats, lunges, deadlifts, bench press, rows, shoulder presses, bicep curls, and tricep extensions. Toss in some leg raises or planks for core strength, and you will hit every major muscle group!
If you can’t afford a trainer or gym membership, make sure you research proper form to avoid injuries. Grab a friend who lifts weights, google or youtube form demonstrations, whatever you have to do to make sure you don’t hurt yourself.
Post # 23
If you don’t exercise at all, I would get a gym membership and start with maybe two times/week. I would probably start with around a half hour of cardio (brisk walking on an incline, elliptical, swimming, etc) and a weight routine. Usually gyms will give you a free personal training session when you sign up, so you can ask them to give you a good beginner strength routine and write it down so you can do it on your own. After a few weeks of getting into this routine, add another day so you’re up to 3 days/week. Do that for a few weeks and either add a day or make your sessions a little longer. Once you’re up to more than 3 days/week, you may want to split up cardio and strength sessions so you don’t have to be at the gym for too long (ie. cardio on Mon/Wed/Fri and strength on Tues/Thurs).
Post # 24
I found that the Half Price Books near me has a lot of good workout videos for a couple of dollars each. I just take my phone when I go and look them up online to read reviews.
Post # 25
I feel like I need to correct some inaccurate information on here…
BMI is not the most accurate way to calculate you’re body mass. However, the calculators online are highly accurate because BMI is just a generic formula (body weight in kg/ height in meters squared). What it does not measure is body fat percent.
You can measure body fat through skin calipers and hydrostatic weighing (in a water tank). Both of these must be done by professionals but they are a highly accurate way to measure your body fat percent. In fact, hydrostatic weighing is considered the gold standard to measure your body compositon.
Post # 26
When I’m too lazy to go to the gym and I’m just working out at home, I love the blogilates website! It’s run by a woman named Cassey Ho, and she has tons of free workout videos (pilates, weights, HIIT, cardio, stretching, etc.), as well as lot’s of healthy eating/lifestyle tips. Everything on her site is super cute, and she even makes a workout calendar each month that tells you what videos to do each day. And it’s freeeee! Most of her videos have fun themes, and they are short in lenght so you can just do one, or you can do a few in a row. She keeps it fun. You should check it out! Blogilates.com
Post # 27
@lunalyra: I just started a Couch to 5K program and it’s very accessible for someone who doesn’t exercise at all. Basically, you alternate walking and jogging for 30 minutes three times a week. It’s more walking than jogging at first, but you build up to running a 5K (3.1 miles) at the end of 8 or 9 weeks. Here’s a link to the app I’m using. Good luck!
Post # 28
Oops I didn’t answer your question!
I would recommend strength training to really see an improvement. If your school has a gym I would start liftin weights there. I’ve really cut down on my cardio and focused on lifting heavy weights, and while the scale is going up, I no longer have love handles or jiggly thighs.
I am also really short and petite and this unfortunately means most of the hard work is done in the kitchen. For my results to show from the gym I cant have many cheat days or meals. The weight lifting does boost my metabolism so it allows me to have a little wiggle room with my eating.
If you don’t have access to a gym I would buy some small hand weights or resistance bands and look up YouTube videos. Or find a friend who can let you borrow Insanity. It requires no equipment and is a 90 day program, perfect for your time frame!
Post # 29
Aren’t most pretty accurate at actually calculating BMI
Post # 30
Not really. Like another person said, if you have an average physique it can be sort of accurate. If you are a person with an athletic muscular build it is not so accurate. I really try to stay away from bmi charts for that reason. i do have an athletic build as I literally hike about 10 miles every day. I live in the forest and host tours to tourists that come to the lake nearby. If i listened to the bmi calculator I would be borderline overweight. I weigh 120 lbs and I’m pretty solid.
Post # 31
That’s like saying a tape measure doesn’t do a good job of measuring the length of a fridge though because it’s the temperature of the fridge that matters.
The online calculators (usually, I’m sure there are ones with the wrong formula) calculate BMI accurately. The question is if you want to use BMI.