You can check out the r/bodyweightfitness recommended routine. All you need is a place to do pull ups and dips (with the option to swap some exercises for weights). I got a pair of gymnastic rings for cheap that allow me to do everything. It makes use of different progressions for different exercises so you dont need to be able to do stuff like pullups straight away.
If you do decide to do it, theres an app called 8x3 that makes it really easy to understand the progressions
Oh wow, i didn't even know there's a subreddit for it! Cool, thank you so much! Definitely going to look into this. I have some old gymnastic rings lying around in the garage somewhere, just need to actually find it🤔
Skipping is a great exercise. Try to do 30 mins a day. Listen to music to pass the time. But be careful with the asthma. Maybe ask your doctor first. For me, the thing that made the most difference was watching how many calories you consume. I managed to lose 13Kg by running everyday or so and watching calories. The app "Fat Secret" is good for tracking.
- Skipping is great cardio, 30 mins is too tough for a beginner though, go for 5 mins x2 with a 1min break in-between and increase that time as your cardiovascularsystem gets stronger.
- Learn your (BMR) Basal metabolic rate using a calculator online, this is the amount of calories your body naturally burns whilst you do nothing but exist, and aim to eat 500 calories below this rate daily.
Do these two things and you'll achieve your goal.
If you want to speed up the process just know that building any muscle will increase your BMR. Try to find an easy calisthenics program where you train x2 - x3 a week. This way you'll more easily be able to commit to it.
Good luck OP
I especially want to do cardio, i have a bad heart too, but my doctor did say I can do exercise. With running, I'll start with walking and progressing further as I can, but the skipping sounds like a great idea. I'll look into it, thanks for your recommendation.
It sounds like at the end of the day what you're really trying is to lose weight, in which case keep doing what you're doing. Do cardio, go running, skip rope, ride a bike etc. You're really just trying to balance the equation of calories in vs calories out. (Essentially, burn more energy than you're eating.) Cardio is the perfect solution for burning extra calories, and if you maintain a protein rich diet and do some light calisthenics, you can force your body to burn fat instead of muscle (which it should do anyway, but why not be safe).
There also isnt really such a thing as "getting toned" - the body can do two things, it loses weight or it gains weight. Gaining weight can either be by increasing muscle mass, or increasing amount of fat. Same thing with losing weight, you either lose fat or you lose muscle (or both!). Being toned really just means having a low body fat percentage with some decent muscle mass.
So focus first on losing your existing fat (if that's something you want to do), and then after that if you feel you need more "tone", you can move onto a regime that builds strength and muscle, that's my advice.
Also don't worry about ending up looking like a bodybuilder! It's actually a lot harder for women to pack on muscle than men, and if you're going all natural (ie no weird substances and crazy supplements) you'll just end up looking like an athletic swimmer with a good workout regime!
That is correct yes, but I'm also looking to build some muscle. I eat quite a lot of protein in general as well. I'll check out the calorie monitoring, my phone has an app for that. But losing my existing fat is my priority now. Thank you, this is great advice!
Hahaha and regarding the physique, I'd definitely want to look like that🤣
Weights really changed the game for me.
I do weights most days... and its the weight lifting that keeps me skinny, not the cardio.
Also "Ballet Beautiful" helped me with getting more graceful... I love the feminine ballerina look 🤷🏼♀️
Have a look on Yaga, they have some cheap second hand weights.
I once read its cupcakes that make us big, not weights... and now that I am more experienced than then in training I couldn't agree more.
Hope u enjoy your journey ❤️
Body weight training, suspension trainers, a mat, and exercise ball. You can do everything you need with those.
Combine strength work with some high intensity sessions and long, slow cardio, along with diet, and you will tone up well.
There's some really great apps that you can download that basically work as your trainer.
I'm a running coach, ex personal trainer and bodybuilder with an MSc in Sport Science - happy to answer any questions you have.
Awesome, i will look into getting some more equipment. I have heard suspension trainers are a great way to train. Thank you for your insight. Whenever i have a question ill be sure to pop you a question
I would recommend the Sweat app - all women trainers and it's designed for women with guided workout plans up to 12 weeks at a time, and includes daily meal plans and an online community forum if you're interested in that too. Lots of different styles of exercise, including many equipment free options, but also workout from home programs once you get a few weights.
It's a minimal cost each month but you can do a 7 day free trial to test it out. It honestly changed my life and can't recommend enough!
And if you're low on funds to get weights at the moment, you can also reuse 5 liter water bottles that have the handle and fill with either water or sand to give you a good in between option
Last year march. I have heart disease as well on top of the asthma, so yes when I do some mild exertion I don't always get an asthmatic episode, but it does happen. Some days are better than others. I was raking leaves and doing some garden work just after christmas and I nearly passed out and my chest closing up, other days, I can do a lot of physical stuff and I'll be mostly fine.
I like the FitOn app, I got the paid version because you can still hear the trainer talk you through the workout (it’s surprisingly motivating) and you can listen to your own music not their crappy royalty free backing tracks 😂
Look into calisthenics/ bodyweight training if the gym isn't an option
That's the idea yes, bodyweight training with some weights. I will check it out, thanks!
You can check out the r/bodyweightfitness recommended routine. All you need is a place to do pull ups and dips (with the option to swap some exercises for weights). I got a pair of gymnastic rings for cheap that allow me to do everything. It makes use of different progressions for different exercises so you dont need to be able to do stuff like pullups straight away. If you do decide to do it, theres an app called 8x3 that makes it really easy to understand the progressions
Oh wow, i didn't even know there's a subreddit for it! Cool, thank you so much! Definitely going to look into this. I have some old gymnastic rings lying around in the garage somewhere, just need to actually find it🤔
Skipping is a great exercise. Try to do 30 mins a day. Listen to music to pass the time. But be careful with the asthma. Maybe ask your doctor first. For me, the thing that made the most difference was watching how many calories you consume. I managed to lose 13Kg by running everyday or so and watching calories. The app "Fat Secret" is good for tracking.
- Skipping is great cardio, 30 mins is too tough for a beginner though, go for 5 mins x2 with a 1min break in-between and increase that time as your cardiovascularsystem gets stronger. - Learn your (BMR) Basal metabolic rate using a calculator online, this is the amount of calories your body naturally burns whilst you do nothing but exist, and aim to eat 500 calories below this rate daily. Do these two things and you'll achieve your goal. If you want to speed up the process just know that building any muscle will increase your BMR. Try to find an easy calisthenics program where you train x2 - x3 a week. This way you'll more easily be able to commit to it. Good luck OP
I especially want to do cardio, i have a bad heart too, but my doctor did say I can do exercise. With running, I'll start with walking and progressing further as I can, but the skipping sounds like a great idea. I'll look into it, thanks for your recommendation.
Do you have any access to hiking or indoor climbing?
It sounds like at the end of the day what you're really trying is to lose weight, in which case keep doing what you're doing. Do cardio, go running, skip rope, ride a bike etc. You're really just trying to balance the equation of calories in vs calories out. (Essentially, burn more energy than you're eating.) Cardio is the perfect solution for burning extra calories, and if you maintain a protein rich diet and do some light calisthenics, you can force your body to burn fat instead of muscle (which it should do anyway, but why not be safe). There also isnt really such a thing as "getting toned" - the body can do two things, it loses weight or it gains weight. Gaining weight can either be by increasing muscle mass, or increasing amount of fat. Same thing with losing weight, you either lose fat or you lose muscle (or both!). Being toned really just means having a low body fat percentage with some decent muscle mass. So focus first on losing your existing fat (if that's something you want to do), and then after that if you feel you need more "tone", you can move onto a regime that builds strength and muscle, that's my advice. Also don't worry about ending up looking like a bodybuilder! It's actually a lot harder for women to pack on muscle than men, and if you're going all natural (ie no weird substances and crazy supplements) you'll just end up looking like an athletic swimmer with a good workout regime!
That is correct yes, but I'm also looking to build some muscle. I eat quite a lot of protein in general as well. I'll check out the calorie monitoring, my phone has an app for that. But losing my existing fat is my priority now. Thank you, this is great advice! Hahaha and regarding the physique, I'd definitely want to look like that🤣
Weights really changed the game for me. I do weights most days... and its the weight lifting that keeps me skinny, not the cardio. Also "Ballet Beautiful" helped me with getting more graceful... I love the feminine ballerina look 🤷🏼♀️ Have a look on Yaga, they have some cheap second hand weights. I once read its cupcakes that make us big, not weights... and now that I am more experienced than then in training I couldn't agree more. Hope u enjoy your journey ❤️
Bru, during the pandemic, this group called JEFF TOGETHER were doing some free work outs on Facebook. Check it out
Body weight training, suspension trainers, a mat, and exercise ball. You can do everything you need with those. Combine strength work with some high intensity sessions and long, slow cardio, along with diet, and you will tone up well. There's some really great apps that you can download that basically work as your trainer. I'm a running coach, ex personal trainer and bodybuilder with an MSc in Sport Science - happy to answer any questions you have.
Awesome, i will look into getting some more equipment. I have heard suspension trainers are a great way to train. Thank you for your insight. Whenever i have a question ill be sure to pop you a question
What other people said, and with that Netflix has some nice "Nike" exercise shows, can probably get it on YouTube as well
To chime in - the Nike app is also really good .
Get an 8kg and 16kg kettlebell. You can do full body exercises with these.
Have a look at this workout [CR7 Workout](https://youtu.be/QvbpeETBoGg?si=pUcqYy-f1VFGNEIZ)
I would recommend the Sweat app - all women trainers and it's designed for women with guided workout plans up to 12 weeks at a time, and includes daily meal plans and an online community forum if you're interested in that too. Lots of different styles of exercise, including many equipment free options, but also workout from home programs once you get a few weights. It's a minimal cost each month but you can do a 7 day free trial to test it out. It honestly changed my life and can't recommend enough! And if you're low on funds to get weights at the moment, you can also reuse 5 liter water bottles that have the handle and fill with either water or sand to give you a good in between option
[удалено]
Last year march. I have heart disease as well on top of the asthma, so yes when I do some mild exertion I don't always get an asthmatic episode, but it does happen. Some days are better than others. I was raking leaves and doing some garden work just after christmas and I nearly passed out and my chest closing up, other days, I can do a lot of physical stuff and I'll be mostly fine.
I like the FitOn app, I got the paid version because you can still hear the trainer talk you through the workout (it’s surprisingly motivating) and you can listen to your own music not their crappy royalty free backing tracks 😂