I used to go on walks a lot in college, but that was three years ago, rarely longer than 20 minutes and rarely, if ever, at an intense pace. Needless to say, jumping on a treadmill or doing cardio for 45 minutes straight is NOT something that I have ever done.
Going from couch potato, more like couch cushion (or mashed potato), given my increasing weight gain over the years to 50 pounds lighter and less cushion-y, maybe even less of a potato (no promises), will be a difficult journey. After spending some time on the internet (see couch potato) I have found several different and contradicting articles about eating and exercising to lose the weight and keep it off.
Here are some of the more useful articles I have found:
10 Strategies to Lose Weight - Mens Health
I love about.com, because there are always a number of useful tips and hints to many things. I have found the two following articles interesting.
Beginner's Guide to Running
After my first 4 weeks at the gym, I am going to attempt this as well:
8 weeks to learn to Run
I am giving myself 4 weeks of treadmill, because right now I am not able to jog more than 30 seconds.
Based on what I have read and my own limitations, as mentioned I haven't exercised in excess EVER, the first few weeks I will follow the following routine at the gym:
- 2-3 miles on the treadmill on various inclines at speeds ranging between 2.5 and 4.5 MPH
- 4-5 miles on the stationary bike on various incline options
- Attempt other cardio equipment and get up to .5 miles on stairs. After a few attempts, I am lucky to make it .1 mile before having to give out
I want to focus first on my back and legs and move into arms and chest as I move through the routine
I am going to start with different leg lifts at a minimal weight (10 lifts each leg separately and 20 together)
For my back, I am going to do 30 reps at 50 pounds and increase to 70 by Week 2 of Gym
After 4 weeks, I will re-evaluate and increase my routine.