I want to start exercising again...

[ingenting]

After one year of doing basically nothing (due to E.D./ depression/being exhausted)...I really want to start getting into shape again.

But I'm not sure where to start...'cause I've tried to get back to 'working out' etc. several times, but usually I over- or underdo it which usually results in giving up. So this time I really want a sound plan that I can stick to.
I'd like to combine walking (later on running),cycling and stretching/maybe yoga but all I have is two books on that (in the end I'd like to exercise up to 1.5 to 2 hours x 6 days )
And I'd also like to make my arms a bit stronger...


I was wondering what a 'normal' exercise plan would look like for beginners (as in how I should build it up etc.)..or if there are any books I should read before starting...or..well any tips would be appreciated:)

oh and also, what 'sort' of diet would go best with a 2 hour x6 day 'workout'?
Should I consider adding more protein? carbs? fat? veggies? or just eat like I usually do but just eat more...
Sorry if this threads been done 24372903489279281y2 times:(

[pseudo_vegan]

http://www.bodyforlife.com

This is what I used as a "skeleton" for my work-out routine...grant, I couldn't exactly follow the diet because it requires their crappy supplements (go figure), and it's all like "EAT SIX POUNDS OF MEAT EVERY TWO HOURS BLA BLA BLA" so...yeah.

But if you want to make your arms stronger, you'll have to start weight-training and increase your protein intakes. There are a lot of good articles on the web about the veg-diet while exercising (whether it's strength or endurance, do a google for it)...

I have followed the BFL routine for the 12 weeks, and while I did have a couple of crap-out weeks in the three months, I've made leaps and bounds in all areas (strength, endurance, motivaton). They provide sheets and everything that you can print off and fill out...I personally think it's easier to stick to something if you have a plan right in front of you...for instance, fill out your lifting exercises in the morning and then if you go in the afternoon to work out, it'll be all ready for you and you just go and do it, as opposed to thinking about it and wondering what all to do, etc.

It's an easy enough plan to follow; I highly recommend it, if you don't find something else that suits your needs. Just remember to start at a comfortable level for you, so that you don't get "paralysis by analysis", meaning over-thinking it all and giving up before you even start (I'm guilty of this myself).

Hope this helps and best of Karma in all your fitness endeavors!

:nigel: Cheers!

[missyD]

I'd start with trying to get in about 20 mins 3 or 4X a week of the things you listed, at a comfortable intensity and slowly building up. 1.5 to 2 hrs a day is not necessary at all for workouts and and as a general rule 1hr a day 6X a week is plenty. Don't push yourself too hard at the start and make sure you enjoy what you are doing. Do it because you want to not because you HAVE to.

[ingenting]

Thanks:)

Pseudo_Vegan, that site looks great!
I love all the weight training demo thingies! Makes it a lot easier for my 'arms work-out' :D

I might print the schedule out next week...and start then..though..I'm not sure if it's of much use since in about 2 or three weeks I'll be going to Sri Lanka for two months and I'm not sure if I'll be able to just go running and stuff...though..I'll be living close to the beach..so maybe it is possible..I'll see when I get there...and if I can't stick to the schedule then, I'll start it when I get back home.

MissyD, my main goal is to be able to participate in a marathon/race and be able to run it without any problems..eventhough it's probably going to take years before I get there:)...I'm not sure 1h. x 6 days is going to be enough for that...'cause some of the sites I read said you'd have to train at least 2h x 6 days. And I'm definitely doing this because I want to, I've always enjoyed moving about etc. but, because of my knee, ( for some reason, when I was 14, my knee(s) would start to hurt after running 1 lap, and it'd stay like that for another 3 weeks even with rest) in the beginning I'll make sure I'm not pushing myself too hard this time:)

So far I've made this plan*:
day 1: 1 hour walking**, 20 minutes cycling

day 2: 20 min. cycling, 30 minutes 'arms work-out' (+plus some light boxing just to warm them up) (plus some ab exercises and stuff...but those aren't that...exhausting etc. so I hardly count them as exercising)

day 3: 1 hour walking, 30 minutes 'arms work-out

day 4: repeat day 1

day 5: 30-50 min. 'beginners' yoga

day 6: repeat day 3

day 7: 30 min. yoga - rest day

Though..it looks a tad ambitious...to me..so I might change it a bit..or add an extra rest day.. (rest day's for me are days where I don't put 'too much' 'strain', e.g cycling, on my body...)

* I stretch everyday, 10 minutes before and after exercise
** Walking seems to make my knees a lot stronger, I noticed this when I started walking to the busstop once a week (25 minutes)...made cycling a LOT easier. Plus I don't mind walking all that much..I really enjoy it once I get the into it.

[pseudo_vegan]

ingenting, one thing you might want to keep in mind is having your arm-work on back-to-back days...

Your muscles need at least a day in between to repair (and get stronger!), so you should alternate your weight training days...

Other than that, the plan looks great! And on the beach in Sri Lanka? FABULOUS! D some beach running...right by the water...how great :yes:

:nigel: Cheers!

[ingenting]

Ack! I didn't even think of that!
But I'll be sure to give my arms some rest:)

But I can't really start again untill thursday or so...*sigh*...girly problems and feeling pretty fluish the last couple of days:\ grrrrrr. This always seems to happen when I have a new plan...but this time I'm sticking to it, no matter what. muaha:D

[pseudo_vegan]

Ack! I didn't even think of that!
But I'll be sure to give my arms some rest:)

But I can't really start again untill thursday or so...*sigh*...girly problems and feeling pretty fluish the last couple of days:\ grrrrrr. This always seems to happen when I have a new plan...but this time I'm sticking to it, no matter what. muaha:D

That's a smart choice, even though I understand COMPLETELY your fear for losing your UMPH once the girl-time is over with...

I've pushed myself through it a lot of times, and while exercise does generally relieve cramping and can shorten the cycle (over the course of continuous exercise), I'm eventually pooped. So the girl-time may be over, but because I didn't allow myself proper rest my body forces me into it... :whip:

But view it as a cleansing...all-around...and that when you start, you'll be starting fresh and ready to kick some butt :nana:

:nigel: Cheers!