Weight Watchers - Exercise?

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10-09-2013, 02:19 PM
What do you guys do for exercise? Before I got sick, I was walking quite a bit and am always trying to work my way through C25k. I was plateaued at 194 for about a month. Then I took some time with very little exercise (I still end up walking 20 min/day just to/from the parking lot to the buildings at school) and I dropped from 194 to 188.

For the past week and a half, my weight has been bouncing from 188.4-189.8 but never going down, despite being on plan and drinking 120 oz of water a day. I'd like to start walking again, but I'm debating adding more to my plan - (a group class, like yoga, or start Jillian Michael's 30 Day Shred) - will it help my losing or will I stop losing while I gain muscle?

10-09-2013, 04:06 PM
It depends. I did c25k and lost.

10-09-2013, 09:53 PM
Ultimately building muscle is what you need to do becuase muscle burns fat just by being there, so the more muscle the better. It will take a bit before you start building muscle and so stall in losing (if you stall at all). And having that muscle will make maintaining sooo much easier. Do not be afraid of moving more and doing something new, it is about a healthy lifestyle and to do that you need to move. You might need the exercise to kick your losing into gear.

10-09-2013, 10:51 PM
I was at a plateau for 6 months and added in Zumba and rotating from doing the elliptical for 45 or the step for 15, treadmill 15 and elliptical for 15 or walking
and I dropped 10lb in the last month in a half
I think mixing it up every couple of months is good

10-10-2013, 08:12 AM
I exercise for other reasons. I lift weights to try to maintain as much muscle as possible while losing. I walk (or run) for cardiovascular health. Weight loss is about being in a calorie deficit. It can be done solely in the kitchen. You'll look better if you have some muscle after you lose though. Also....more importantly.....intentional exercise is wonderful....but staying active throughout the day is most beneficial. It raises total calories burned. Also, muscle does tend to burn slightly more calories then fat. But I really consider them to be exclusive to each other. Most people tend to overeat the days the work out thinking they've earned it. When in fact....they probably haven't.

10-10-2013, 10:30 AM
Dixiemom Good point! I started 30DS yesterday.

10-11-2013, 08:48 PM
I am going to do c25k starting on week 4 because I have done it in the past. What setting do you suggest for a treadmill?

10-11-2013, 08:56 PM
They say 2.5 incline replicates outdoor running.

I say if you are planning to run for health...that's fine.

If you are planning to run races (5k's or whatever) than start outside. Nothing truly replicates running outside.

I did week 6 when I finished it a while ago, and then went outside and ....well...it wasn't pretty. Had to restart.

You are conditioning your muscles and joints for hard hitting. Go slow....you can always increase speed later on.

10-11-2013, 10:51 PM
Just for health. I've done the running outside thing before.

10-11-2013, 11:08 PM
Building muscle will definitely not stop you from burning fat. Building muscle actually burns calories for hours after a workout. Many people plateau after a month because there body has adopted to the new exercise regimen. Once your body adapts you need to switch up the workout a little to restart the adaption process and keep burning calories. You should switch a routine every couple weeks if you are doing relatively the same thing every time you workout. You will know if your body is restarted because your muscles will be sore again the couple days after you switch up the routine.

10-11-2013, 11:30 PM
It will mess with your weight as you approach maintenance.

I run 6 miles most days and do weight training and/or boxing.

I dropped like a rock until I reached 170lbs and then just hung around that weight for a month because of water/muscle. Now I am dropping into the 160s. But my body has looked better along the way.

So if you do bust it up, take the scale with a pinch of salt and use the mirror.

At your weight/height, I think you can exercise and still see good losses. So keep going!

10-12-2013, 09:29 AM
I'm a big believer in interval training. Like 10 minutes of cardio, 10 of weight lifting, back and forth for an hour.

I am getting back in 5K shape now, so I am more often running for 30 minutes and then lifting for 10 or so.

I always feel great toward the end of working out and after, wish I was more motivated to START each session. I'm trying to do 3x a week.

10-12-2013, 10:31 AM
Interval training is great. I'm about to just pay for a beginners circuit training lesson or something. I would like to do c25k Mwf and walking and weight training Tuesday and Thursday. I am not looking to get bulky. I want to be healthy.

10-12-2013, 11:17 AM
After thinking more about it... I think I will ease myself into exercising. Just starting with 3 days a week of walking the first week. Second week 3 days with week 3 or 4 of couch 2 5k. I almost could bet I could start with 10 minutes of running, but I want to ease into it, though I don't think I should start at the very beginning. Then when I get comfortable with couch to 5k again, I will start the circuit training. What do you all think? I'm not in horrible shape, just have been very lazy.

10-12-2013, 12:15 PM
Driven, I find if I try to change too many things at once, I drop all of it because I get overwhelmed - so I always try to ease my way into new changes.

10-12-2013, 12:59 PM
I think the best kind of exercise is the kind that you'll do. Also, it is almost impossible for women to bulk up without taking extraordinary dietary measures.

10-19-2013, 11:32 AM
I want to get down to 190 before exercising. I'm getting rather impatient, but pushing on.

11-17-2013, 04:58 PM
I do high intensity interval training (HIIT) on an elliptical or bike 3 days per week. I do it solely based on heart rate. My max HR is 165 bpm at age 52. So, what I do, is (after warm up), work like a maniac to achieve 150 bpm, hold it for one minute, and then drop down to 125 bpm. Once recovered, do it again. Do this over 30 minutes (I did not start out this aggressively at first!) As a result my resting heart rate has dropped from 74 to 65, with a huge drop in triglycerides (99 points) which seemed to coincide with this training.

When I first started HIIT, it took me 1 minute 20 seconds to get my heart rate to drop 30 points. Now it takes 38 seconds on the nose. So - supposedly -that means my heart health has improved.

I had dropped from 180 to 157, but once I started HIIT, I was able to get down to 151. And, here I sit.

I usually do 1 hr of freestyle swimming on Monday and THursday. HIIT plus arm work Tuesday, HIIT plus leg work Wednesday, and targeted physical therapy exercises (rotator cuff and hips) on Saturday. Sunday is off.

I plan to start the Couch-to-5K program and start using it in place of (or to supplement) HIIT, now that my hips are stronger. I am hoping that introducing running will get me to my goal.

Sorry for the long response, but I really wasn't able to get below 158 without really adding HIIT and strength work. Swimming is giving me stamina and endurance. I feel so much better! And, I look far more toned even at my stable weight now of 151.


11-17-2013, 05:14 PM
I think the best kind of exercise is the kind that you'll do. Also, it is almost impossible for women to bulk up without taking extraordinary dietary measures.

Isn't that the truth! When I joined my gym I was very concerned about doing the right exercises at the right time. The trainer just said calm down... the best time to exercise is whenever you WILL exercise. The best workouts are the ones you do!

So, I work out at 9 PM because that's when I WILL do it. I can say "I'm going to the gym at 6AM" all I want, but that doesn't mean it's going to happen.

I second the notion that women do not bulk up from a casual weight lifting program.