Putting together a fitness routine

[tilly-roo]

Hi there -

I'm looking to achieve two things from a fitness routine; improve blood sugars and possibly lose a few pounds. Is there anybody about who would/could please help me put together a cardio/weight lifting routine? I am an 18 yr old female, weigh 122lbs and am pretty fit already due to my job. Any help would be MUCH appreciated as I am desperate to get started asap!

Thanks :)

[sdf1492]

tilly-roo, may I recommend a couple of weight training books.

New Rules of Lifting (NROL) by Lou Schuler

New Rules of Lifting for Women (NROLFW) by Lou Schuler

I've not read or used NROLFW but I am very familar with NROL and can say that it is one of the most informative training books I've ever read and the workouts are tremendous. While the emphasis is on weight training, there is a section on cardio training if you want to do it. I'm pretty sure you can get the books used now for $3 - $5 plus shipping.

I have found that professionally prepare routines like these are much superior to anything I ever put together on my own.

JPFitness.com has a section devoted to both books but you could google New Rules of Lifting and find many more links and articles.

[faeriefi]

Hello tilly-roo!

You might want to try a weight circuit as it would raise your heart rate as well as improve your strength. A basic circuit would include a move for each of the major muscle groups (squat, chest press, rows, etc). Do one set of however many repetitions you choose (maybe try somewhere between 8-12 to start)of each of the exercises to complete a circuit. WHen just starting out you might want to keep it to just 2 full circuits and give your body 48 hours to rest between workouts. Also, it is a good idea to start on light weights to make sure your form is perfect before increasing it.

Of course there are loads of options when it comes to training, but circuits can be pretty effective. Oxygen magazine is a great resource for any woman who wants real results from exercising. They have a website too: oxygenmag.com.

Hope this helps some. Good luck with whatever program you choose.

[lark 27]

I can't stand lifting weights, so I'm not much help there. I'm in the process of implementing a cardio (running) routine with cross training of riding my mountain bike and am finding that keeping a log is pretty helpful. So, whatever your baseline activity is you can see progress with. I did a simple spreadsheet to include miles and minutes of running as well as a few other factors and find that this keeps me accountable to myself and motivated to make sure I get my miles in. Good luck!

[lbuchanan]

This is what I have a question about, Motivation!!!! Last night I finally made myself leave the house around nine and walk several blocks at a fast paced clip. I need to lose weight bad. I'm a type II and weight 195 at 5'4" I'm hoping that tonight I will be able to walk. I need to get a routine started. Please help with my motivation problem!!!!!!!!!!

[DCaplinger]

How to lose weight fast & Look good naked (http://www.nowloss.com)

I have been using exercises from there. I have been walking a lot as well. I am now using 73% less insulin than I did a month ago at this time (of course, I'm on the pump now too).

As for motivation... take a look at the end of your legs. Think about what your life would be like in 20 years if you lose those feet because of diabetes and a lack of using them. If you want it bad enough, you'll do it.

Regards,

D

[Deetles13]

I just recently started getting back into running.. but also a great way to get started on a routine would be to try exercise TV on Demand. Im not sure if you have Comcast cable but my sister showed it to me. there are a bunch of routines from 5 minutes to 30 minutes i think.. using dumbells, resistance bands, balance balls.. it really got me sweating and motivated to keep it up.

[Wolf]

My recommendation is both weights and running. A mix of long distance running and intervals (sprints) would be best. There's nothing like intervals for burning glycogen. Maybe throw in some bike riding into the mix to give you some cross-training.

[BillE]

lbuchanan:

I completely understand. I think what you'll find is that when you start losing weight and you can see results, it becomes easier. I hate exercise, but I love the results and that's what keeps me motivated. I have a friend who is a competitive cyclist, and he convinced me to do something I didn't want to do - buy an expensive scale and weigh myself every day and write it down. Yes, there are daily variations, but it's powerful motivation to see progress. Also remember that you won't see much progress unless you're cutting carbs and calories.

[type2in NY]

Hi there -

I'm looking to achieve two things from a fitness routine; improve blood sugars and possibly lose a few pounds. Is there anybody about who would/could please help me put together a cardio/weight lifting routine? I am an 18 yr old female, weigh 122lbs and am pretty fit already due to my job. Any help would be MUCH appreciated as I am desperate to get started asap!

Thanks :)

I've done well losing weight, lowering my BS and dont need to lift weights to do it.

If you need bigger arms lift away but to lose weight its not necessary.

Cut carbs back dramatically, limit your calories some and WALK AS FAR AS YOU CAN EVERY SINGLE DAY. If you can handle 4 miles easily walk 4 miles every day, rain or shine.

you will see dramatic results.
:)

[Javahed]

This program has worked amazingly for me and everyone I know of that has followed it. It's intense but scalable to your fitness level and the site has tons of great info you can use even if you don't follow the crossfit program - Click here :) (http://www.crossfit.com/cf-info/what-crossfit.html)

Have fun!

Dan