I LOVE this chapter, too.
Thanks, as always, Meg for doing a fantastic job of summarizing it for us.
My Weight Watchers meeting yesterday was about exercise. SO many people in that room said they didn't have the time to exercise. I just wanted to jump up and and say, "If you let those words come from your mouth, you're keeping yourself from successful long-term weight management!!!!"
Did you exercise while you were losing weight?
Right from the start. At 189 lbs with zero activity in my life, walking on the treadmill for 30 min was difficult! But, it was amazing how fast I built my endurance. After about 3 months, I added resistance training with The Firm. From then on, whenever my weight would plateau or I would get bored, I changed something.
Do you exercise now, if you’re maintaining?
It is a natural part of my day. I used to think I didn’t have time for exercise, but it was just an excuse. I had to make it a top priority – a non-negotiable appointment. Now, I look forward to it as my “me time.”
How much/often?
6 days a week: 3 weight lifting, 5-6 cardio sessions (40-60 min ea) using the elliptical, treadmill, recumbent bike, swimming, step aerobics and kickboxing
What’s your routine?
Mon – Step Class (1 hour)
Tue – Weights routine #1: Biceps, Triceps, Quads, Hams + 40 min cardio
Wed – Kickboxing Class (1 hour)
Thur – Weights routine #2: Chest, Shoulders, Back, Calves, Abs + 40-60 min cardio
Fri – 40-60 min cardio
Sat – REST
Sun – Weights routine #1: Biceps, Triceps, Quads, Hams + 40 min cardio
Then, the following week I’ll do weights routine #1 only once and do #2 twice.
* I’m in the process of adding Pilates twice a week on my cardio only days just for the stretching benefits.
What do you think would happen if you quit exercising?
If I don’t exercise, my mood gets blue, I don't feel compelled to eat healthy foods (thus gaining weight quickly) and my body actually hurts.
In your opinion, is it possible to lose weight and/or maintain without exercise?
Of course, BUT you lose muscle along with the fat and your long-term health suffers as a result. Without that muscle mass, you put yourself at risk for many a disease and injury. I don’t weight train to get “ripped,” I do it so I can walk strong when I retire!