FabSwingers.com forum: Calling all fitness experts

By (user no longer on site) OP
over a year ago

In an effort to lose weight, I've been fairly successfully controlling my diet and have managed to lose over 2 stone. Just recently I've decided that i need to be doing something about my fitness levels as i am probably the laziest person i know and hate all forms of exercise. I introduced some cardio into my life... begrudgingly, I'll admit, in the form of zumba and I'm actually enjoying doing it. Now my question is, how much should I be aiming to do for it to be effective? I'm sure I read somewhere that doing too much can be bad for you. Also should I be doing something else to help tone up?. for example flabby belly, bingo wings and my recently saggy bum? Is it important to have a rest day? Any tips would be welcome... but I'm not joining a gym. I have gym phobia.

Reply privately

Reply in forum

Reply +quote

By *icecouple561Couple
Forum Mod
over a year ago

East Sussex

I'm about as far from a fitness expert as it's possible to be but have a google of Yogalates. There are a couple of dvds available. It keeps you flexible, tones you up and you can do it in the living room.

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

Yoga is good for toning you up..there are hundreds of videos on youtube

Ive also started using a hula hoop to tone up my tummy muscles..

Reply privately

Reply in forum

Reply +quote

By (user no longer on site) OP
over a year ago

"I'm about as far from a fitness expert as it's possible to be but have a google of Yogalates. There are a couple of dvds available. It keeps you flexible, tones you up and you can do it in the living room."

That sounds about my level. Thanks I'll Google it.

Reply privately

Reply in forum

Reply +quote

By (user no longer on site) OP
over a year ago

"Yoga is good for toning you up..there are hundreds of videos on youtube

Ive also started using a hula hoop to tone up my tummy muscles.. "

Funnily enough I bought a hula hoop but don't really have the space in the house for it. I'm waiting for it to get a bit warmer so I can do it in the garden

Reply privately

Reply in forum

Reply +quote

By *alandNitaCouple
over a year ago

Scunthorpe

Also not an expert...

There are no hard and fast rules about how much exercise to take, there are many camps that suggest that you should aim to do an hour of moderate activity every day.

Personally I would suggest that you aim for three times per week, but also try for variety. You will benefit more & quicker by doing three different sessions once a week than you would by doing one session three times a week.

Cal

Reply privately

Reply in forum

Reply +quote

By *hoenixAdAstraWoman
over a year ago

Hiding in the shadows

A combination of cardio (to burn fat) and strength work to build muscle.

Don't focus on just weight loss, take body measurements & weigh yourself on a scanner.

Too many people diet & end up loosing muscle mass in the process, you need to look at overall body composition.

Too drastic/rapid weight loss without the correct nutrition will result in saggy skin, take it slowly and replace lost fat with muscle in certain areas x

Reply privately

Reply in forum

Reply +quote

By (user no longer on site) OP
over a year ago

"Also not an expert...

There are no hard and fast rules about how much exercise to take, there are many camps that suggest that you should aim to do an hour of moderate activity every day.

Cal"

Thanks. This is why I'm struggling to work out how much and what I should be doing. I've read so much online it's hard to work out what's best. I've been doing about 45 mins 5 times a week lately. I'm literally clueless!

Reply privately

Reply in forum

Reply +quote

By *arlo82Couple
over a year ago

the gym and random places

Not an expert however when competing I do hiit 3 times a week. 20 to 45 min hiit classes... can do them at home via YouTube. Work wonders x

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

Well done on the weight loss, I'm on my first week calorie counting.

I can recommend kettle bells class to you, I went a few times and the first time I thought I might die but it gave me such a rush after, it's really hard work but even after a couple of classes you notice it getting easier. It works all areas of the body and is high intensity, take a towel and plenty of sport drink!

Reply privately

Reply in forum

Reply +quote

By (user no longer on site) OP
over a year ago

"A combination of cardio (to burn fat) and strength work to build muscle.

Don't focus on just weight loss, take body measurements & weigh yourself on a scanner.

Too many people diet & end up loosing muscle mass in the process, you need to look at overall body composition.

Too drastic/rapid weight loss without the correct nutrition will result in saggy skin, take it slowly and replace lost fat with muscle in certain areas x "

Thank you. I'm struggling with the strength bit though. I don't really know what I should be doing!

What's a scanner?

Last month I lost 3lbs so my weight loss isn't that rapid I don't think?

Reply privately

Reply in forum

Reply +quote

By *hoenixAdAstraWoman
over a year ago

Hiding in the shadows

If you can do fasted cardio, 45 mins 3-4 mornings a week, on the alternate days do strength work.

You don't need a gym, but I'd recommend one, a few sessions with a trainer to start with to ensure you're techniques are correct to avoid injury or muscle stress.

Home workouts can use just about anything found around the home.

Reply privately

Reply in forum

Reply +quote

By *irthandgirthMan
over a year ago

Camberley occasionally doncaster

"In an effort to lose weight, I've been fairly successfully controlling my diet and have managed to lose over 2 stone. Just recently I've decided that i need to be doing something about my fitness levels as i am probably the laziest person i know and hate all forms of exercise. I introduced some cardio into my life... begrudgingly, I'll admit, in the form of zumba and I'm actually enjoying doing it. Now my question is, how much should I be aiming to do for it to be effective? I'm sure I read somewhere that doing too much can be bad for you. Also should I be doing something else to help tone up?. for example flabby belly, bingo wings and my recently saggy bum? Is it important to have a rest day? Any tips would be welcome... but I'm not joining a gym. I have gym phobia."

I doubt you would get to the point where you would be doing too much. Even without going to the gym there is a lot you can do. Lots of options for home workouts/bodyweight/being outdoors. You could start adding a weighted rucksack for going for walks. Don't be afraid of resistance exercise. Just remember that you carry fat but muscle carries you.

And we'll done. 2 stone is a great achievement

Reply privately

Reply in forum

Reply +quote

By *hoenixAdAstraWoman
over a year ago

Hiding in the shadows

Thank you. I'm struggling with the strength bit though. I don't really know what I should be doing!

What's a scanner?

Last month I lost 3lbs so my weight loss isn't that rapid I don't think? "

3 lbs is a good steady rate

Scanners I use Tanita scanners with my clients, gives full body readings.

Overall weight, body fat, muscle mass, hydration level, bone mass....

Most chemist's have some sort of scanner, might not give all those readings but will definitely do body fat which is what you looking at..

Ignore BMI, it's a load of poo!

Strength work... Can do body weight resistance so press ups, tricep dips, lunges, squats (great for your bum)

Use bottles, plastic milk bottles filled with water as weights, raising arms straight out to side for your bingo wings.

Ankle weights, cheap from Argos, just worn an hour a day roubd the house will tone up legs muscles.

There's lots you can implement into your daily routine without taking time out to actually excercise x

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

rest days are vital.... try boxerise, several women who take my box classes love punching a bag and pads x

Reply privately

Reply in forum

Reply +quote

By *radleywigginsMan
over a year ago

northwest

I think recognising that you now have to adopt this as a lifestyle rather than seeing it as target to lose weight is the most important thing you can do.

If you can’t enjoy the exercise at least, if you make it part of your routine (walking or jogging to work etc) you’ll resent it less and it’ll give you more time.

Focus on body composition rather than outright weight.

Do ideally a mixture of different types of exercise/sports and the strength/cardio debate will take care of itself..

Eat small simple meals when you feel hungry

It’s all pretty simple. But you’ll be doing it for life

Reply privately

Reply in forum

Reply +quote

By *eliciousladyWoman
over a year ago

Sometimes U.K

"Also not an expert...

There are no hard and fast rules about how much exercise to take, there are many camps that suggest that you should aim to do an hour of moderate activity every day.

Personally I would suggest that you aim for three times per week, but also try for variety. "

"Thanks. This is why I'm struggling to work out how much and what I should be doing. I've read so much online it's hard to work out what's best. I've been doing about 45 mins 5 times a week lately. I'm literally clueless!"

I would suggest cardio workout 3 times a week at least for 30minutes and getting out of breath. Combine this with 10-15minutes toning afterwards.

Once you see your body change, you will be fired up for extra workouts as your adrenaline levels increase.

For extra toning do 15-20 press ups each morning, takes no time but is effective.

Well done for the weight loss OP, take pictures so you can see your body slowly changing.

DL x

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

Food too much is never going to be bad for you. Not unless you aren’t giving your muscles time to rest and recover

I weight train 6 times a week for an hour and a half and add 4x 3min hiit cardio on top.

Congratulations on starting your fitness journey, I guarantee you’ll fall in love with it.

Please don’t have a gym phobia, just find one that suits you. They are genuinely full of some of the most lovely people people who really want to see u succeed.

For cardiovascular ‘fitness’ your best bet is a combination of hiit (high intensity interval training) and liss (low intensity steady state) cardio. They’re guaranteed to improve the health of your heart and lungs. But fitness is amazing because you really can be doing anything that gets the blood pumping and you’re already on to a winner.

Go for a brisk walk a few times a week, maybe through in a fun class and a swim in in no time you’ll notice that you’re less out of breath and enjoying it much more.

Good luck

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
over a year ago

"Food too much is never going to be bad for you. Not unless you aren’t giving your muscles time to rest and recover

I weight train 6 times a week for an hour and a half and add 4x 3min hiit cardio on top.

Congratulations on starting your fitness journey, I guarantee you’ll fall in love with it.

Please don’t have a gym phobia, just find one that suits you. They are genuinely full of some of the most lovely people people who really want to see u succeed.

Go for a brisk walk a few times a week, maybe through in a fun class and a swim in in no time you’ll notice that you’re less out of breath and enjoying it much more.

Good luck

Doing*

Reply privately

Reply in forum

Reply +quote

Post new Message to Thread