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Diet/Exercise/Health/Wellness Support Thread


Replies to: Diet/Exercise/Health/Wellness Support Thread

  • tonerangertoneranger Registered User Posts: 3,723 Senior Member
    BTW, yoga can tone muscles - for example... poses like downward facing dog build arm strength. Really depends on the class but it's not just about flexibility. Getting a good teacher is key...and my experience is that yoga teachers tend to be compassionate and non-competitive...and very understanding of working around limitations. Yoga is not much of a fat burner though.

    Try lifting weights to get those toned arms...I still have a ripped out magazine showing Katie Couric's routine...and it did wonders. Too bad I have tennis elbow and can't lift.
  • ucsd_ucla_daducsd_ucla_dad Registered User Posts: 8,573 Senior Member
    For toning of arms it's surprising what can be done with a simple set of 2 dumbells. I use 15 pound ones but you can try something closer to 5 or so depending on strength. Just repeat the lift with enough reps to feel it. As your strength improves you can do more reps with the same weights rather than have to go out and buy heavier ones. The weights are cheap (I use simple iron ones) and convenient. As long as they're done every day there'll be results.

    For losing weight - try the South Beach Diet or a variant. It works pretty well and is livable for a lot of people. After you get to a target range you can modify the diet to suit your needs but it's important to not have the mental attitude that 'you're done' and revert back to the old ways that put the weight on in the first place. The change in eating habits needs to be permanent.

    For losing weight both diet and exercise are great but focus on the diet part since you can actually lose all the weight by just focusing on eating habits even without doing any exercise at all. The same is generally difficult if you focus only on exercise and not the eating habits. Too many people want to tie the two tgether and make the weight loss dependent on the exercise and then fall down on the exercise part since it can be time consuming, a hassle (if going to a gym), and can get derailed with minor injuries. Once they stop or reduce their exercise they then stop or reduce their attention to eating habits. People that tie the two together often have their plans fall apart due to the exercise part.

    When you do start to exercise take it relatively easy at first so you'll stick with it enough to become a habit and so you don't injure yourself and derail it. After a week or two you can increase the workouts as you feel comfortable. If you have 45 pounds to lose be extra careful about exercises that put stress on your joints like running. Consider exercises like walking, an elliptical, and weight training. The important point is to find a time and place where you can do it regularly. Eliminate excuses to not do it by working around appointments, meetings, etc. It's ideal if you can map out some walking paths in your neighborhood so you don't need to go to a gym for it. Granted, I live in San Diego so I can walk outside year-round with no concerns for snow and cold but see what you can do to make the regimen as convenient as possible.

    Another advantage of a regular workout is that it keeps you more in tune with your body and will make you more aware of sudden fatigue, loss of breath, numbing in a leg or arm, etc. which can portend deeper health issues.

    Weigh yourself once a week on the same day of the week and same time of the day and keep a record of it. Watch the trends. Keep a note of any unusual events (like Thanksgiving, a vacation, cruise, injury that stopped workouts, starting a new workout, etc.) so you can see how it affects the stats.

    Keep the long term goal in mind. Focus on what the results will be in 3 months, 6 months, and a year if you stick with your path. Consider any effort to be a waste of time if the results aren't still there in a year and 3 years. Remember that losing a pound a week is 52 pounds a year. You don't need a crash and burn weight loss program to be successful and will likely be more successful finding a niche you can live with that'll still acieve your long term goals.
  • emeraldkity4emeraldkity4 Registered User Posts: 35,861 Senior Member
    does it also tone and morph fat cells into muscle?

    Madonna does Ashtanga yoga, which is a bit more hard core than the Hatha I like-
  • 1moremom1moremom Registered User Posts: 3,958 Senior Member
    After reading over and over again how important strength training is for women I did a little research and found this program-- Programs: The StrongWomen Program, which is based on research done at Tufts and geared towards women who are middle-aged and older. I found a class in my area (taught at a church though cooperative extension; I am gym-averse) and am now able to do the workout on my own at home. I had been doing it two or three times a week; getting back to that is a New Year's resolution for me. (I also run three days a week and do a gentle yoga routine every morning. My only goal with the yoga is to avoid feeling stiff in the morning and lessen the likelihood of injury when I run.)
  • tonerangertoneranger Registered User Posts: 3,723 Senior Member
    paying 3 - just cutting out junky stuff that creeped into my diet (I'm not talking donuts here...just crackers and a few cookies here and there). Since I don't eat much junky stuff, going past the 10 pound loss has been hard. Will be looking for ideas here! Last time I lost 30 lbs, I did it with diet, running and lifting weights but the last two are out right now.
  • intparentintparent Registered User Posts: 28,627 Senior Member
    For me it works to have a dog and walk it for 30 minutes every day (no matter what the weather). That is part of this year's resolution, to not skip very many days!

    I also use the light dumbbell weight exercises from my PT for frozen shoulder to work on toning my arms, even though the frozen shoulder is gone. So I want to try to do a couple of exercises every day from that list.

    If you take up one other sport you enjoy just for fun, it gets you out because it is FUN. Cross country skiing for me, 1-2 times a week in the winter and one vacation week devoted to it most years. So I plan to get out skiing every weekend that the snow cooperates --and it is VERY cooperative right now :) And I have two short vacations planned to ski! Yay!
  • emeraldkity4emeraldkity4 Registered User Posts: 35,861 Senior Member
    I like cross country skiing- especially on the other side of the mts where a qt of snow doesn't weigh 5 lbs ;)
    It is hard work but fun- unfortunately I don't do it enough to get very good- snowshowing is fun too though, not quite as much, but you can do that with crappy snow.
  • missypiemissypie Registered User Posts: 18,303 Senior Member
    I really hate exercising, really hate running. I'm very unathletic, so I've never found a sport I enjoy. Exercise is sheer drudgery, plain and simple. But I do time on the stairmaster and the treadmill. And I'll never enjoy it.
  • eddieodessaeddieodessa Registered User Posts: 1,726 Senior Member
    Alright. I am here. And I'm confessing that I need to lose at least 50 pounds. Think I will make a first goal of 10 pounds for some sort of (non-edible) reward. Gotta think about what it will be....hm....something that I would like. Maybe new PJ's.

    But I'm not starting until after we eat all of the goodies from our New Year's Eve party. :) Which shouldn't take too long.

    I will most likely count WW points and walk in my neighborhood or at the YMCA. Having back issues, so I need to be aware of that. Getting an MRI on Monday.

    Need to get a new spiral notebook to write down what I eat. This will make it more "fun". lol It's not fun.
  • woodywoody Registered User Posts: 3,860 Senior Member
    The only times I was successful with weight loss was when I kept a very accurate food diary.
  • JustaMom5465JustaMom5465 Registered User Posts: 1,557 Senior Member
    Remember ~ just because you hate running doesn't preclude you from enjoying exercise! I also HATE running (much to H and S's dismay) but really LOVE exercise! There are so many other forms of cardiovascular exercise besides running. Group exercise classes are great for beginners as most instructors will gear towards all levels, and it has a comraderie that tends to keep you on track (disclaimer: I'm a group ex instructor). And don't forget about the benefits of strength training...increased metabolism, bone density, functional strength, and of course looking toned and strong!

    I just had to put my two cents in...exercise doesn't have to be running!!
  • MomofWildChildMomofWildChild Registered User Posts: 21,746 Senior Member
    As we say on my insane running forum "running is stupid." (2200 miles in 2009 for me)
  • emeraldkity4emeraldkity4 Registered User Posts: 35,861 Senior Member
    I sure don't like running- walking OK- not running.
    My current gym is the third one I have joined, and it is the one that took.
    The others were too big, too crowded, too expensive.
    While I would like to set up an office/mat room in the basement, it is nice to have something close by, where I can be warm and dry.
    I like all the equipment at the gym and for aerobic I alternate between the rowing machine, the upright bike and the elliptical trainer.
    I have joint issues too, my back and my knees- so I can't stand the treadmill, but as long as I don't push myself too hard with the elliptical trainer, my knees are OK

    I did lose about 45 lbs about 5 years ago, when I got on some nutritional supplements to help me deal with stress and concentration, instead of using snacking to do so.
    But I could never keep track of what I eat- I can't even keep track of my keys!
  • IloveLAIloveLA Registered User Posts: 1,304 Senior Member
    a good way to ease into yoga is the AM/PM Yoga DVD with Rodney Yee. Well, really just the AM part with Rodney Yee. It's shot on a beach, probably in Hawaii, and it's a very relaxing and non stressful way to learn some basic yoga principles. The PM section is a little jarring because it has a harsh desert backdrop and the poses are harder.
  • 1moremom1moremom Registered User Posts: 3,958 Senior Member
    The Rodney Yee (AM) dvd is what I use. It is a very gentle way to get the kinks out in the morning; I highly recommend it. (I think it is helpful to take a class if you are a total novice, to ensure that you are doing the poses correctly.) I have the props, but have never enjoyed the PM routine.
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