Getting in shape

[ATONEMENT]

Okay, I spent all of my 20's doing whatever I wanted. Eating whatever I wanted and no exercise. I made a commitment when I turned 30 to eat right and to exercise on a regular basis. I'm now 31 and I was in a 34" waist. I'm now in a 29" waist, but gained weight. They say musscle weighs more then fat. I would like to start a thread for those who want to change their life and can come talk and encourage one another . Here's an example of my weekly routine

Monday - Weight Lift
Tuesday - Cardio
Wednesday Weight Lift
Thursday - Cardio
Friday - Weight Lift
Saturday and Sunday - off

On the Weekends I will spoil my body 2x to fast-food or junk food. During the week I eat alot of Chicken, Fish, Tuna, and Turkey. I try to stay away from red meat as much as possible. I also drink Cell Tech and Nitro Tech for added Creatine and Protein.. Good luck everyone, if you need help post it here, and let's make our 30's better then our 20's.. God Bless

-Atone

 

[Oblivious]

That's pretty much my routine as well - cardio one night, weights the next, repeat. I don't believe in diets - I just eat healthy and always eat small portions.

Best of luck with your continued success.

 

[Veiled Viper]

This is definately an area I need help in.
The only exercise I get is mowing the grass and climbing ladders at work.
I can't motivate myself to even get out for a daily walk.
I know I need to stop smoking again,too.
I'd love to lose at least 15 to 20 lbs.
Smoking is easy to quit for me,I just need to take the 1st step.
Exercise will be more difficult.
I also hate watching what I eat.
I like to eat whatever's convenient and tasty.

 

[llghoney]

Do u work out at home or a gym?

 

[ATONEMENT]

This is definately an area I need help in.
The only exercise I get is mowing the grass and climbing ladders at work.
I can't motivate myself to even get out for a daily walk.
I know I need to stop smoking again,too.
I'd love to lose at least 15 to 20 lbs.
Smoking is easy to quit for me,I just need to take the 1st step.
Exercise will be more difficult.
I also hate watching what I eat.
I like to eat whatever's convenient and tasty.

This is why I started this post so we can encourange one another. 15 to 20lbs is really not that much to loose. Watching what you eat has benefits other then just getting in shape, High Blood pressure, diabetes, cholesterol etc. I would suggest eating more healthy. Eat more protein and less fat. Start out with a exercise twice a week, then move it up more after acouple of weeks. Do you own weights? If not, I would encourage you to buy a nice set. It's well worth it, if you already own weights. Knock the dust off them and start lifting. I make this promise to you. Do this for six weeks and you will see a big difference, and you will be more pround of your body. Good Luck my friend..

-Atone

 

[ATONEMENT]

Edit: it was posted twice

 

[Oblivious]

Do u work out at home or a gym?

I workout at home. I use free weights (dumbells) for lifting and have a treadmill and stationary bike for cardio. When the weather is nice, I much prefer to bike ride or rollerblade outside.

 

[ATONEMENT]

Do u work out at home or a gym?

I work out at home. I have a weight set, and I was a boxer for six years, so I have a speed bag and heavy bag I use all the time for my cardio nights. I work out for an hour every night. I like to keep my heart rate up for at least 30 minutes on my cardio nights. It's for best results to take a break from weights and cardio, this is why I do them every other night. It's help promote muscle structure and blood flow.

I do all this why I'm trying to quit smoking. It's hard very hard. But, my body is important not only to me but my family and my daughter.

-Atone

 

[Veiled Viper]

But,I'm LAZY!!!
I hate lifting weights!It's boring.
How ya gonna encourage me?
Because of my smoking,I have poor circulation.
I need

 

[ATONEMENT]

But,I'm LAZY!!!
I hate lifting weights!It's boring.
How ya gonna encourage me?
Because of my smoking,I have poor circulation.
I need

There must be some self encouraging on your part also. I'm assuming there is or why post here? I smoke also, but, I don't let that get me down or allow it to be hard on myself I'm stronger then that cig. and so are you. If your seeking help to get in shape, this is when encouraging you will come into play. But, untill then your wasting nothing but time. Good luck my friend

-Atone

 

[llghoney]

I have been wanting to start a routine at home but I do not like aerobics. I bought a ball & haven't even attempted to try the thing. Any suggestions for cardio at home?

Also, I cannot really lift weights due to wrist problems any suggestions on working out your upper arm with out heavy lifting?

Use to play tennis to keep in shape but since the wrist problem that is out of the pic.

 

[ATONEMENT]

I have been wanting to start a routine at home but I do not like aerobics. I bought a ball & haven't even attempted to try the thing. Any suggestions for cardio at home?

Also, I cannot really lift weights due to wrist problems any suggestions on working out your upper arm with out heavy lifting?

Use to play tennis to keep in shape but since the wrist problem that is out of the pic.

The ball is very good for abs. I would start slow, if your new to it. Maybe two or three times a week, let your body get use it. Try something like Tae Bo. What your looking for is something that will keep your heart rate above normal for at least 20 minutes; 30 minutes would be better, but start slow. This could be done by a stair master, bike, treadmil, jogging, walking (fast pace). After about two weeks, move up your pace, and/or more days during the week. Six weeks is a goal to set for yourself, many experts say that in six weeks, and you should see great results. But you must stay with it every week. Good luck

-Atone

 

[rakkoon]

I've always heard that once you hit the 30's it starts getting harder to lose wieght. So I decided to start now to lose those 10 lbs before my body starts going against me

 

[ATONEMENT]

I don't know, I have alot of friends who are in better shape of their lives right now, then they were in their 20's. I think it dependson devotion.

-Atone

 

[searchingforGodlyanswers]

I want to get into shape but the true motivation is not there.
It's been too long since I've been completely in shape, the living room is too small and has too much furniture in it for exercise equipment and barely big enough for me to do anything I want to do, the family room is too nasty, I sprained my back (at least I think it was a sprain), I have what seems like permanent restrictions with my neck (can't do sit-ups, curl-ups etc.), don't have enough money for the gym, have a daughter (who I am afraid of getting hurt if she does not do it right with me), husband, and 1st new house to take care of, I don't have the home gym equipment I want (want especially the one with the bars or pulleys you pull down to stretch your shoulders and can watch tv while doing, a treadmill, and maybe a few others), I have other things I enjoy doing and by the time I think about exercise I don't have time, and so on and on the stalling goes. I see people on tv looking thin, healthy, younger than they look, and muscular (like the Victoria Secret women etc.) and want to be healthy like that, so my husband tells me I need to exercise and eat right. Well switching my diet around is going to take more than just motivation. I can stop eating for a little while but to stop eating junk food to switch completely over to health food is not something I want to do right now (unless I have a bunch of pictures of those women I want to be like but I will still probably want to eat junk food mostly and healthy food some times). When I think about how how well my Bible teacher (probably the healthiest elderly lady I know) and some of my former classmates get around in their age, I want to be able to be like that when I hit my senior years and know that the best way to do it is now and to keep up with it all my life, but then the excuses come in and I convince myself I'll do it later (and I don't necessarily mean tomorrow). When I do exercise, it's a little bit of stretching once in a while. I don't want to go exercising in public, unless it's at a gym, because I think I'd feel like a fool just walking/jogging/stretching around in the park, on the sidewalk, or at my house with the neighbors watching and anybody driving by (How do I get over that?). I even have problems doing my physical therapy exercises--lack of motivation, and one would think that migraines and tension headaches and shoulder aches would be enough to motivate me, but I start doing it it seems when the pain reliever Biofreeze and taking pills don't work. I even have a deep muscle massager I get my husband and daughter to use on me, and I get my daughter to walk on my back every so often when the area between my shoulders ache.
As someone said before it's about the determination. I used to be determined to live a very long life and be healthy. I used to eat fairly healthy, exercise daily no matter what, and called myself a health nut, but that was when I was a teen. I even exercised on a consistent basis while I was pregnant with my first dautghter until I went back to school while pregnant and had no time, then started exercising again when my c-section scar healed up enough, and depending on how busy I was with school, job and daughter, and how much room/space I had, and whatever other events were going on in my life, I exercised off and on over the years. I was even able to do side splits and back bends up into some point in my 20s, but it will take a lot of practice to get back into doing that.
I even started going to karate classes at a church (free month and I even bought the uniforms for me and my daughter) before I moved from in-laws to my first house.
At my mother's house I could exercise more (a whole lot more private land-about 46 +/- acres and much more house space) than at my mother-in-laws and here in my first house.
I even keep making plans to do things and just don't do them.
I loved to dance, do martial arts, wrestle in the karate studio, walking, practicing gymnastics, and so on....
What happened to me....:o
I want to but I don't... Does anybody else ever feel like this?
I think once I made it a habit that I have to do daily, then I'll be able to keep on doing it, but I think the problem is I made a habit out of not exercising.

 

[flock2gether]

My wife and I just had our first kid. We started Weight Watchers yesterday. We should have waited until we emptied the house of all junk food!

 

[llghoney]

The ball is very good for abs. I would start slow, if your new to it. Maybe two or three times a week, let your body get use it. Try something like Tae Bo. What your looking for is something that will keep your heart rate above normal for at least 20 minutes; 30 minutes would be better, but start slow. This could be done by a stair master, bike, treadmil, jogging, walking (fast pace). After about two weeks, move up your pace, and/or more days during the week. Six weeks is a goal to set for yourself, many experts say that in six weeks, and you should see great results. But you must stay with it every week. Good luck

-Atone

Thanks!! Just getting motivated is the first step!!

 

[ATONEMENT]

YOU MUST!!!!! First do it for yourself, if you try to do it, just to look like someone else or for all the wrong reasons you will be motivated for maybe a week and it will die off. What I use to help motivate me is a picture of my daughter, a picture of me, how I use to look, and I use that for motivation. It really works, and infact I look better now then I ever did before. If you have a small livingroom etc. Don't let that be an excuse. Re-arrange the furniture or find another room to do your workouts. I would say put on some good hard listening music, something that will help motivate you, it's all about aggression and how bad you want it. Motivation is the number one killer when trying to get into a new routine. All I ask for is 6 weeks of determination and motivation, and I PROMISE YOU ALL, you will love the results and you will stay motivated. Put the bag of chips down, stay away from McDonalds, and go buy healthy dishes, and get your life in shape, we are not get any younger. If you have kids as I do, do it for them, if not for yourself. God Bless you all, I pray that God will help each of you with your motivation.

-Atone

 

[brokenbananas]

I read about all these people who say, "I don't like"...."I can't"....etc. The reason why you're not motivated and doing it is because you constantly play that tape in your head that says you don't like to exercise, you don't like to eat healthy...so, that is EXACTLY what happens...you're not exercising, you're not making right choices about eating, etc.

CHANGE YOUR SELF-TALK. These aren't just thoughts, rather these thoughts have a physiological impact on you. Neutransmitters are created in your brain and when you reinforce these negative messages, you are making those connections in your brain physically stronger and stronger. You need to BREAK those connections and replace them with new messages that are empowering, positive.

You basically become what you tell yourself. If you tell yourself you're a loser, then you're a loser. If you tell yourself you're a healthy person who makes right choices, then you'll eventually become that.

I know so much more in my 30s about physical fitness, health, the body, life that overall, I'm in better shape and health ever in my life. I look as young today as I did in my mid-20s. One of the reasons why it's more of a challenge as you age is due to the decline in hormones in our bodies. This often starts in the 30s and progresses to decline as we grow older. We all have our genetic predispositions, but that basically means to me that some will have to work harder than others. Big deal. Just do it.

For some it may seem easier than others to have good health. This may be due part to genetics, but a greater part is due to choices, most likely. And, these would be the day-to-day choices. Some of those choices might be: managing stress, getting enough sleep, managing your thoughts, relationships, exercise, foods we eat, portions & frequencies of foods, relaxation techniques, etc. These all play a part in balance in our lives. Anything to the extreme, even if deemed a good thiing, can throw our bodies out of whack and be bad for us.

Just some food for thought.

 

[ATONEMENT]

mdolls68,

Thank you for that. Your right, the choices we make determines a great part of the outcome. We only get out as much as we put in. If we put in 100% you will see 100% results. If we only put in 50% we will only see 50%... The choice is all up to us and us alone.

-Atone