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11-15-07, 01:50 AM
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#1 (permalink)
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Join Date: Nov 2007 Location: Tennessee
Posts: 24
Weight Statistics01-21-08 Start Date:
280 lb Start Weight:
280 lb Current Weight:
150 lb Goal Weight:
11-12-08 Goal Date:
Body Mass Index41 BMI Start:
41 BMI Current:
18 BMI Goal:
| Need a kick in the rear
Can anyone tell me how to get started on a healthy exercise program? I have access to a treadmill and some free weights. Is cardio the best or is strenght training the best. Should I walk for one hour, or thirty mins at a time. How many calories should I burn? How many calories should I eat? I am completely lost. I used to weigh 150, but now I weigh 250. Can anyone tell where to begin?  | 
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11-15-07, 02:04 AM
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#2 (permalink)
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Join Date: Jan 2005 Location: Phoenix, AZ
Posts: 7,612
Weight Statistics8/1/2006 Start Date:
185 lb Start Weight:
152 lb Current Weight:
155 lb Goal Weight:
-33 lb Weight Loss:
5/1/2007 Goal Date:
| Re: Need a kick in the rear
Quote:
Originally Posted by elderboots  Can anyone tell me how to get started on a healthy exercise program? I have access to a treadmill and some free weights. Is cardio the best or is strenght training the best. Should I walk for one hour, or thirty mins at a time. How many calories should I burn? How many calories should I eat? I am completely lost. I used to weigh 150, but now I weigh 250. Can anyone tell where to begin? | No sweat! Ideally you want to do strength training and cardio. Strength training will help you keep your muscle from going away while you lose weight, while the cardio will promote weight loss.
The amount of calories you should try to burn will depend on your weight loss goals. First off what I can help you do is figure out how many calories a day your body burns. Then I can tell you how many calories you need to eat in a given day to lose your target amount of weight (like 2lbs a week for example). I can tell you what you need to eat based on how often you will be exercising in a given week.
Does that sound good? If so I'm going to need to know your age, weight, height, sex (M or F) and how often you plan on exercising each week and if possible how vigorous.
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11-15-07, 02:16 AM
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#3 (permalink)
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Join Date: Nov 2007 Location: Tennessee
Posts: 24
Weight Statistics01-21-08 Start Date:
280 lb Start Weight:
280 lb Current Weight:
150 lb Goal Weight:
11-12-08 Goal Date:
Body Mass Index41 BMI Start:
41 BMI Current:
18 BMI Goal:
| Re: Need a kick in the rear
I am 30 yrs old, 5'5, 250 lbs, and male. I plan on exercising 5 to 6 days a week. Thanks so much for the help! | |
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11-15-07, 02:32 AM
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#4 (permalink)
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Join Date: Jan 2005 Location: Phoenix, AZ
Posts: 7,612
Weight Statistics8/1/2006 Start Date:
185 lb Start Weight:
152 lb Current Weight:
155 lb Goal Weight:
-33 lb Weight Loss:
5/1/2007 Goal Date:
| Re: Need a kick in the rear
Quote:
Originally Posted by elderboots I am 30 yrs old, 5'5, 250 lbs, and male. I plan on exercising 5 to 6 days a week. Thanks so much for the help! | If you can pull that off, I have your body burning each day (factoring in the exercise) about 3475 calories a day.
You can set your own weight loss pace.
If you eat 2725 calories a day with that exercise routine, you'll lose roughly 1.5lbs a week.
If you eat on average about 2475 calories a day with that exercise routine, you'll lose roughly 2lbs a week.
If you eat about 2225 calories a day you'll drop about 2.5lbs a week
If you eat 1975 calories a day with that routine you'll lose roughly 3lbs a week.
I can go on and on but you get the idea .gif ";)")
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11-15-07, 02:45 AM
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#5 (permalink)
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Join Date: Nov 2007 Location: Tennessee
Posts: 24
Weight Statistics01-21-08 Start Date:
280 lb Start Weight:
280 lb Current Weight:
150 lb Goal Weight:
11-12-08 Goal Date:
Body Mass Index41 BMI Start:
41 BMI Current:
18 BMI Goal:
| Re: Need a kick in the rear
I have to walk every day to help loosen up my back. I either walk for one hour, or twice at 30 mins. My pace is never under 3mph. | |
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11-15-07, 11:53 AM
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#6 (permalink)
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Join Date: Aug 2007
Posts: 679
Weight Statistics02/15/2007 Start Date:
180 lb Start Weight:
136 lb Current Weight:
130 lb Goal Weight:
-44 lb Weight Loss:
02/29/2008 Goal Date:
Body Mass Index29 BMI Start:
22 BMI Current:
21 BMI Goal:
| Re: Need a kick in the rear
Quote:
Originally Posted by elderboots I have to walk every day to help loosen up my back. I either walk for one hour, or twice at 30 mins. My pace is never under 3mph. | Sounds like you're getting good exercise!
Now that you know how many calories you need to eat per day, the next step is keeping track of them. I bought a little day planner with lots of room to write on each day, and some people use calorie counting websites to keep track of it. Sometimes it's a real eye-opener as to what we're putting in our bodies 
(I also use the day planner to keep track of my exercise  )
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