Debbie Downer - Need Exercise - Please HELP!

[Kathi22]

Today............bad day. So many professional and personal things going wrong, wrong, wrong. It has been this way for weeks now, but today just seems to be the day I realize how much crap I have endured.

I feel like just running and screaming. Times like this in my life is when I reach for pizza, french fries, and ice cream. But it is this mindset that got me 151 pounds overweight - wait - I mean obese.

So today, in my debbie downer, woe is me, life is sucking mood I am asking for some tips on exercise. For one - I HATE exercising to videos. I like to walk but I need more then walking. I like to exercise on equipment to my music but I really prefer outdoor exercises. I have a bowflex I never use but really want to, if I had a routine such as 1 set of 12 reps of ???? then I know I would do something with it. PLEASE give me some pointers. I need to release my stress before I curl up and ball my eyes out like a big darn baby.

[msanjelpie]

I really enjoy walking on the treadmill while watching TV, it takes my mind off what I am doing and it goes pretty quickly... Do you have any cardio machines at home?

[Sunny_0ne]

Kathi, I don't LIKE exercise. In fact, I actively dislike it and have to work up to starting.

But once I have started.. and when I'm done, I feel so much better.

It's like taking your medicine. You are just going to have to grit your teeth and get started whether you feel like it or not.

[Kathi22]

I have a treadmill and bowflex at home but what I need is a routine on the bowflex so I know what to do. My problem is, when do I stop working the muscles? What do I do, what muscles do I work and how much, etc. I suppose I need to find an exercise board because I don't think I can get the help needed from here. Maybe even a personal trainer but that is $$$$!

[Georgiana]

Hi, Kathi.

First of all, I never used Bowflex. But for weight training, I either do 3 sets of 12-15 repetitions or 5 sets in pyramid. I choose my weights in such a way that I am not able to do another set by the time I'm done with my 3 or 5 sets or another 3-5 repetitions above the usual 12-15 or whatever I do in the pyramid.

I usually alternate between upper body and lower body training days, so that the muscles have enough time to recover between workouts.

As to what exercises you can do on Bowflex, I'm afraid I don't know this. Maybe a Google search will help you? Then, after you have a set of exercises, separate between upper body and lower body or between upper body, lower body and core, figure out what weights you can handle... and you're ready to go.

For outdoor exercises, I like running, especially now that the weather is getting nicer. If you are a beginner, you can try the C25K program -- it takes you from either 1-mintute interval runs to running a 5k.

[msanjelpie]

bowflex dvd

There are instructional bowflex DVDs for sale on ebay... They might be of help to you

[SunnySmile501]

These are how-to’s from Expert Village. Once you watch one, the next will load.

How to Do Bowflex Exercises : Seated Curl Exercises Using Bowflex System
http://www.youtube.com/watch?v=VutI0OIp0s4&feature=related

How to Do Bowflex Exercises : Lying Down Crunch Exercises Using Bowflex System

http://www.youtube.com/watch?v=AZuj5hKKkGs&feature=channel

How to Do Bowflex Exercises : Squat Exercises Using Bowflex System
http://www.youtube.com/watch?v=Wf0QoEPQKrE&feature=channel

[tfek70]

Kathi,
Your Bowflex is an excellent tool for what you want to do. I would recommend a light circuit for weightloss. By that I mean choosing 5 to 6 exercises that target your major muscle groups and doing 20 repetitions with a light weight and moving on to the next excercise immediately with no rest. After completing all exercises, that is one circuit. Shoot for 3. A good example would be:

Chest press (works pectorals, frontal deltoids and triceps)
Lat pulls (works lats and biceps)
Tricep pushdowns (works triceps)
Rows (works lats and biceps)
Flyes (works pectorals)
Bicep Curls (works biceps)

Next day do a leg circuit training

Bodyweight squats (total lower body)
Lunges (total lower body)
Quadracep extensions (Quads)
Hamstring curls (Hamstrings)
Toe raises (Calves)
Go for a walk

Have an off day or do cardio on day 3, and start all over again on day 4. After 6 weeks of this routine, go heavier on the weight and do 3 sets of 12 reps. You can also throw in some different exercises that work the same muscle groups from different angles. You need to change things up every now and again or your body will get used to your routine and you won't benefit anymore. If you need any assistance, PM me. You don't need to spend money on a personal trainer, you have help here.

T. J.

[Kathi22]

Oh my gosh all of this is so great!! Thank you all so much for the time to respond and give me such great tips!! Tfek and Sunny, you really really helped here.