3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Fitness > Exercise!

Exercise! Love it or hate it, let's motivate each other to just DO IT!

Feedback on Exercise Plan Please!

Thread Tools
Old 02-14-2013, 08:50 AM   #1
Ready2Lose2013's Avatar
Join Date: Jan 2013
Posts: 73

Height: 5' 11"

Default Feedback on Exercise Plan Please!

OK, sorry to ping everyone two times in one morning, but I am pretty novice when it comes to exercise theory and still feel like in spite of trying to educate myself I don't get it all.

I know you aren't doctors, etc, but I was hoping for some feedback on my suggested exercise plan. I am 5 '11, 213Ibs, and have a pretty decent shape (hourglass). My knees tend to bother me when I do a lot of cardio, something I am hoping will decrease as I lose weight. I like to walk, and do that often. But I don't do much strength training. So here's my idea:

3x week strength training with a walk before hand - as I lose weight and my knees feel better I will upgrade to higher intensity cardio/more frequent cardio.

How does that sound? Is it even worth doing strength training, or will that just make me bulk up?
First Goal: 210 - achieved 2/25/13
Second Goal: 200
Third Goal: 190
Fourth Goal: 180 - lowest weight on first weight loss attempt
Fifth Goal: 170
Ultimate Goal: 165 - pre-thyroid op weight!!

Ready2Lose2013 is offline   Reply With Quote
Old 02-14-2013, 09:23 AM   #2
Positive Focus
BeachBreeze2010's Avatar
Join Date: Dec 2009
Location: Ohio
Posts: 1,041

S/C/G: 225/ticker/125

Height: 5'1"


You certainly won't bulk up from strength training, but you may find that the scale will show a temporary "gain" of 2 to 3 pounds for a few days as your muscles hold in more water. It will flush out, I promise!! I think it would be great to do that!

If you have pain, actual pain not just soreness or slight discomfort, then, yes, avoid it. I've found that sometimes my heart and lungs can handle the cardio, but it takes awhile for my tendons and ligaments to strengthen and I end up with pain if I increase time/intensity too quickly. YES - as you lose weight it gets MUCH easier!! I notice a difference in just 10lbs. The pressure on my hips and knees drops a lot. I think the rule is something like don't increase more than 20% per week? Walking is great for you. You could try the elliptical and see if you like that. I am not sure that I would wait to increase your frequency until you lose more weight, because I think you'll get more results from frequent low intensity than you will medium intensity just a time or two a week.

Maybe don't put so many rules around it - just walk more often and add the strength training and see how you feel. You can always change it.

There's no ticker here because I have no idea what I weigh, nor do I have plans to get on the scale anytime soon. My goals are to take care of myself in healthy ways and let the scale fall wherever it will. "It's not about skinny anymore - it's about healthy."
BeachBreeze2010 is offline   Reply With Quote
Old 02-14-2013, 09:58 AM   #3
danzingurl77's Avatar
Join Date: Sep 2010
Posts: 726

S/C/G: 153/132/fit and confident

Height: 5'8"


I totally agree with beachbreeze! Strength training wont bulk you up- and walking can be great! Be careful with those joints and maybe experiment with some different options for cardio that will be easier on your joints (swimming or elliptical)

Strength training to "bulk" up requires very intense training and a very specific nutrition plan. NOBODY bulks up by accident- it takes a lot of effort to bulk, especially for women.
danzingurl77 is offline   Reply With Quote
Old 02-17-2013, 01:25 AM   #4
Hug a Tree!
LandonsBaby's Avatar
Join Date: May 2008
Location: Midwest
Posts: 1,302

S/C/G: 145/145/130

Height: 4'9"


It's absolutely worth it. However, be aware it's probably best to do the weights before the walk. You'll be less likely to hurt yourself..
LandonsBaby is offline   Reply With Quote
Old 02-17-2013, 08:19 AM   #5
Hooping my Life Away
Daimere's Avatar
Join Date: Jun 2007
Location: Kentucky
Posts: 2,050

S/C/G: 298/218.1/170

Height: 5'8"


Originally Posted by Ready2Lose2013 View Post
3x week strength training with a walk before hand - as I lose weight and my knees feel better I will upgrade to higher intensity cardio/more frequent cardio.

How does that sound? Is it even worth doing strength training, or will that just make me bulk up?
There is a book called rehab your knees which actually WANTS you to do strength exercises (although those are isometric) and WANTs you to walk. You don't honestly need to ever go high impact and may never be able to. Strength training is great for your body. You should definitively incorporate it in your life!
Still trying again. Never completely quiting this journey.
Pounds to lose till lowest weight:

Obsessed with the spin of sparkly hoops
My personal hooping blog
Hit my highest weight again due to pregnancy. Nursing on WW.
Daimere is offline   Reply With Quote
Old 02-17-2013, 08:45 AM   #6
Senior Member
Misti in Seattle's Avatar
Join Date: Feb 2003
Location: Seattle WA
Posts: 8,561

Height: 5'8.5"


A great way to get in your cardio is by swimming!! And with the proper equipment... water weights, etc.. you can even work in some strength training. I am limited in what I can do because of a hip problem, but can do some very intense workouts in the pool. I especially enjoy it with a snorkel, and just ordered an underwater iPod.

First major goal met 12/7/12. Next major goal ONEderland!
Misti in Seattle is offline   Reply With Quote
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off

Similar Threads
Thread Thread Starter Forum Replies Last Post
WW: Can I ask your opinion please on a sample food day for me? PinkyPie Weight Watchers 17 04-16-2009 09:01 PM
I could just cry... Help me - please... Br00klyn 100 lb. Club 16 05-18-2004 12:55 AM

All times are GMT -4. The time now is 09:05 AM.

Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2015, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2