Get With the Program

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So, I said in Saturday's post I've finally found a workout routine that is working for me.  My first wise advice to impart on anyone trying to lose weight is this - You need a fat burning program and you need to watch what you eat.

I thought for years that walking alone would do the job.  It is considered heart healthy to walk every day so why isn't that good enough?  Because if you suffer from a low metabolism (which as a woman ages her metabolism becomes lower and lower) the only good way to burn fat is get your heart rate up.  The only way you do that walking is if you power walk and there are hills involved.  Even then you may never hit your target heart rate.

I have spent the last two months reading about metabolisms, hunger, meal portions and BMI.  I was so tired of the scale not budging.  Or I'd lose a few pounds and then it would come right back.  I have yoyo'd between 200 pounds and 197 for almost 7 months.  Before that it was 210 and 200.  I figured at the rate I was going in about 10 years I might get to my target weight.

So how did I change?  It didn't happen overnight.  This need to get in shape has been with me for 3 years.  I've wanted it but not had the energy or the tenacity to go for it.

You will not have the energy.  I can promise you that.  That is the pitfall to exercise.  You won't have the energy when you start out, the energy may come in 3 days or may be 3 weeks.  It will be there, but not right away.  It is very hard to get off the couch, turn off the TV (or computer) and instead go for a run or do some sit ups.

It's not just hard to start but you have to find a program.  I'll be more than happy to share my program, and it should work for all women.  But it's important for you to understand that you don't have to use my program.  You just should to use a program.  If you have something organized and laid out for you with a schedule it's harder to turn it down, to forget and to procrastinate.  It holds you accountable, and accountability is a big part of working out.  Find a fat burning program that works and stick to it.

As you can see I learned a lot these last few months.  It's too much to impart in even two blogs so there will be much more to come.  I want to share everything I learned so that others don't need to research for months like I did just to understand the way our bodies work and how fat burning works.

For now I will detail the basic program for fat burning that I'm using.

Monday - Strength Routine

Tuesday - Cardio 30 to 45 minutes

Wednesday - Rest

Thursday - Strength Routine & Cardio 30 to 45 minutes

Friday - Cardio: Interval Plan (your fat melting workout)

Saturday - Strength Routine & Cardio 30 to 45 minutes

Sunday - Cardio 30 to 45 minutes

Note some important things here.  Do not ever do a strength workout two days in a row.  You're muscles need a day to rest after a strength workout, otherwise you can seriously hurt yourself.  A  cardio routine is any exercise that gets your heart rate up.  If you like workout video's use one of those.  I used running. 

Interval Workout, your belly melt, what is that you may ask.  It's a special routine that changes your metabolism so that you continue to burn calories for up to 48 hours.  At least that is what studies have shown.  I'll do a special blog about that later.  I'm going to complete a full series this week about my new workout routine that will hopefully help everyone else.

Also, as a CYI, please see your doctor before performing any exercise or diet program.  I am not a licensed doctor, nutritionist or health expert.  I am simply an overweight mommy trying to help others.

You may be asking how my second week weigh in went.  I lost 1.8 pounds this week, making it 5.8 in two weeks.  Also, I have to comment that I have my period, which I always retain a ton of water no matter what I do.  So I'm pretty proud.