What does it take to start an exercise regimen?
Fri 14 Dec 2007, Written by Eden
Categories: Fat, Goals, Life
I need to lose weight. I want to lose weight. Sounds believable, doesn’t it? I think I believe it. However, I’m not doing much about it on a daily basis right now. I have had a little success so far, I’m down about 14 pounds since starting this blog, but I still have a lot of weight to lose and my progress has basically come to a stop over the past few weeks. Apparently thinking about losing weight and reading about it doesn’t actually cause you to lose weight! 
It’s time for action. I don’t know why I can’t motivate myself to exercise regularly, but that has to change.
I need a plan. I made a plan before, but I didn’t write anything down. Now it’s time to change that. Here is my beginning exercise plan.
- Monday - Friday: 20 minutes on the treadmill, doing intense interval training on M, W, F and doing casual walking on T and Th. I’m also going to do sit-ups and push-ups immediately following my treadmill time, but I need to give that a try to see how to best balance the number of reps and how many days of the week I should do those before I make an official plan.
- Saturday - Sunday: one 30 minute weight lifting workout. I’m going for high intensity, minimal rest with this.
This is my simple plan. I want to start small- this is relatively small, though this is a massive improvement over what I am doing now.
What makes me think I can go from almost nothing to exercising 6 days a week? Well, I don’t exactly know how to answer that except to say that I HAVE to start working out. If I can’t spend about 2 and a half hours a week exercising I won’t be able to achieve my weight loss goals. I have to make exercise a habit.
There is no magic solution to help me start a regular exercise program. I have to take the initiative to wake up 20 minutes earlier and do the exercise. If I feel tired I have to push myself to get on the treadmill anyway. I don’t like the way I feel at my current weight and that isn’t going to change if I don’t do something about it- NOW.
I will use this blog as a source of accountability for my plan. Look for more posts about this over the next week or so. Please share your tips or ideas for getting started and overcoming this first hurdle. Now you can sit back and watch me succeed or fail!
December 14th, 2007 at 10:35 am | Mrs. Micah said:
That sounds like a good idea. Maybe on Tuesdays and Thursdays you can substitute a nice walk outside if the weather’s good.
Do you have your own treadmill? I know people buy things like that and don’t use them…but at the same time I think it helps to have your own equipment instead of visiting the gym. Easier to work out as soon as you’re motivated and takes less time out of your day.
December 14th, 2007 at 11:33 am | MMJ said:
Good luck on your endeavor. I actually like using a recumbent bike. It is much easier on the joints and I can blog at the same time, unless I want to up the intensity.
December 14th, 2007 at 12:03 pm | Eden said:
@Mrs Micah - I do have a treadmill. Even though I bought it a while ago, I think it’s a pretty solid investment and I would probably buy one now if I didn’t already have it. It definitely takes away any excuses you can make like the weather or the inconvenience of a gym. Assuming you have room for one of course…
@MMJ - I used to have an exercise bike, but I gave that away. For whatever reason I just wasn’t using it and I wanted to make space for a weight bench.
By the way I did get up early today and I did exercise. I’m now 100% perfect in following my plan!
December 14th, 2007 at 12:51 pm | Dedicated said:
Hi I saw your post and see the similarities between us. Recently, I too have had big changes in my workouts. I’m not sure if you read my blog and I don’t want to sound like a “know it all” cause I know little, but I do want to share what I have learned from my trainer.
Prior to August, I spent a few years going an hour a day on the treadmill. I never lost a pound although, my breathing did improve.
When my doc, referred me to a personal trainer I was skeptical and only thought about the money. It is what it is and I am who I am.
I did jump and it did cost, but it is working. The first thing the trainer did, was limit my tread mill runs. Instead of an hour, I was only allowed 2 20 minute runs a day. And only on the days I was not with her, strength training, which lasts 1 hour 3x’s a week.
As my body has changed she has kept modifying my workouts to grant the best results. I am currently, strength training 3 days a week and running 3.1 miles 3 days a week.
I guess what I am saying is, if you can’t go to trainer, keep things moving. Each time you step on the treadmill, try to increase your speed and distance. Pace yourself by your exhaustion. And weight lift on the days you do not run.
Good luck to you!
December 14th, 2007 at 3:10 pm | dawn said:
You have to give yourself that gift of 2 1/2 hours of exercise a week…
I think for some of us, its really hard to “put ourselves first,” but that is really an important step to take.
You can’t really do well for your wife, friends, and career if you’re not taking proper care of yourself.
Just think how changing your mindset from exercising as a chore to a gift to yourself will make you feel.
And who know how it may improve the other aspects of your life?
Good Luck Eden…We all have faith in you
December 14th, 2007 at 4:42 pm | Eden said:
@Dedicated - thanks for the advice. I agree, keeping the heart rate and intensity up is the key. I’m sort of loosely combining some tips I’ve heard here and there (so obviously I’m not an expert either), but my plan is to do the high intensity cardio for 3 days and the 2 days in between are for maintenance and giving my body time to recover. I will see how it goes and post more details about my plan soon. Good luck to you too!
December 14th, 2007 at 4:43 pm | Eden said:
@dawn - good point. My problem is that it’s easy to give myself 2 1/2 hours of the week to play a video game or read stuff online, but not so easy when it comes to exercise.
I’m just lacking a bit on the desire and motivation still, but I do think it is getting better. Thanks for the support!
December 14th, 2007 at 5:55 pm | wealthy_1 said:
I think you need a buddy. Someone who will work with you and hold you accountable. I know how easy it is to skip the workout when there is no one to hold you accountable.
Also, I agree with Dedicated. Find a way to afford to hire a good personal trainer. They’re experts and they know what they are doing. I’m not an expert yet, but I do believe that you need strength training as well as cardio. If you read any reputable fitness article, it will explain that strength training helps burn fat. You’ll be amazed at how quickly your body changes when you add strength and resistance training.
Finally, remember nutrition and water. It’s equally as important as exercise. I’ll tell you what, I hadn’t planned to do any cardio tomorrow (Saturday), but I will get on the treadmill and do 45 minutes of cardio in the morning if you will get on the treadmill too. And I’ll even commit to going to the gym to lift Monday night. I can’t go over the weekend becausing I’ll be snowflaking.
December 14th, 2007 at 5:55 pm | dawn said:
Maybe you could set up a system, where you only get X amount of computer game time for X amount of working out time. Whereas you “earn” your computer time. Maybe that type of a reward would help motivate you.
It might work…
December 14th, 2007 at 6:04 pm | dawn said:
Me again, I remembered one more thing I wanted to tell you…
(I had to check your “about” section, because I forgot your age).
And my memory was correct, you’re still very young.
Which makes me want to advise you, to really try and tackle this issue now, because it only gets more difficult as you age…
The whole metabolism slowing down, etc.
December 14th, 2007 at 6:56 pm | Eden said:
Wow, thanks for all of the great comments!
@wealthy_1 - a buddy does help. I told my wife about my plan and I have this blog, so I should find plenty of accountability between the two.
Also, thanks for the offer to match my exercise. I’m helping a friend move tomorrow so I think that should cover my cardio and weight training for the weekend.
@Dawn - I’ve tried making deals like that with myself before, but it never works for me. If I had that amount of discipline I wouldn’t need to make a deal in the first place.
I’ll have to post more about what I’ve gone through with my weight and exercise in the past. This conversation has given me some good ideas. Thanks!
December 16th, 2007 at 7:33 pm | Free From Broke said:
Congrats on starting your program! Just keep in mind that weight loss is as much your diet (not dieting) as it is exercise. I would say the best way to keep up with exercise is to get out of the house. For me there’s too many distractions and reasons not to do it at home. Also if you can get a friend involved that is great to for motivation. And if you can join something involving a group - it’s like taking the buddy idea further. Personally, a friend and I started training in Aikido almost a decade ago. It’s kept me in shape both physically and mentally and I’ve made great friends in the process. Good luck to whatever path you take!
December 17th, 2007 at 11:03 am | Eden said:
@Free From Broke - good tip. I think I got about as far as I could with just limiting calories. I really need to kick the exercise up a notch or two, and that is what I am working on doing now.