what do i need to buy?

[bigwoman1]

I need to lose 100 lbs and I am just starting out.

I have two 10 lb dumbbells that I am comfortable with.

I know I need to buy a bar. I can do that tomorrow but now much weight should I start out with? I am so new that I am not even sure what type of exercises I should be doing with weights.

I also want to add I am thrilled to be here around so many knowledgeable people who have success stories. I hope this time next year I am one of those success stories.

To do squats, how much weight should I start out with? 20 lbs??

A gym is out of the question as far as I am concerned. The closest one is probably 50 miles away. I live in the middle of the woods and am very very remote. But....... I am starting on a life changing quest.

Something else: Would it help me to buy ankle weights and wear them all the time during my normal day and just take them off to sleep? It would not interfere with my work.

Thanks in advance,
Jenn

also....... I am looking at two home gyms from walmart.

I can't tell the difference between them other than a very small price difference. I realize this is nothing fancy but it might get me started down the right track. suggestions???

http://www.walmart.com/catalog/produ...uct_id=4183631 i like this one. It looks compact.
http://www.walmart.com/catalog/produ...uct_id=7679382
http://www.walmart.com/catalog/produ...uct_id=7789786

And I can get this if I want to spend a little more money.
http://www.fithouse.biz/inc/sdetail/6055

I want a leg press and all of these come with a leg press. The third one has a life time warranty... But I'm not sure what all the attachments do.

[Torker II]

First place to start is to get a good diet in place and that starts at the supermarket:http://www.bodybuilding.com/fun/jamie3.htm

Next get a diet plan and stick to it:http://www.bodybuilding.com/fun/brodski3.htm

If your goal is to lose 100lb I would wait on the home gym for now and buy some hiking shoes and a backpack and take advantage of the great outdoors.Nothing is going to burn fat faster and be more enjoyable than hiking.

Find something to do while your hiking like taking photos of places that you explore or if you know your way around guns take up hunting.Maybe even going down to the dog pound and getting a good dog to hike with you.Things like this will take your mind off the workout and make it fun and something to look forward to.

A hour or two a day,five days a week,of hiking (not just walking on the road but up and down hills and across creeks and such) and a good diet you can drop that wieght in six months.

Set short term goals like say 15 pounds a month.Add wieght to your backpack as hikes get easier.

After you drop the wieght then maybe go get a home gym to maintain and sculpt your body.

[britonarius]

You definitely need to incorporate a cardio regime into your programme. i note that you are in a remote location; but i presume that you have most of the basic services, so i strongly suggest a stairmaster. Normally i would suggest a walking lane but you can probably accomplish that in the woods. Any walking needs to be brisk and structured with preferrably some gradients. Begin low level and gradually work up - less is more in the beginning. In my opinion [ others might have other ideas ] the leg weights all day is a bad idea and i personally would not recommend that. Regarding the machinery ; the last machine is obviosly the better equipment[ it has a lifetime warranty] but all have similar weight lines. Its basically a question of two things - 1/ is the price affordable? & 2/ is this a lifetime commitment? If the answer to both is yes then i would opt for the last machine { esp. if you have someone to work out with as it can take two at one time}. Ask if theres a dvd or video available with it outlining the exercises or go to the main page of this site and look at the exercises [ most have a video]. Finally as to how much weight to get - small steps to begin with but when you are comfortable, you up it. So you will need at least a basic pack of say 2x10lbs, 4x5, 4x2 and 2x 1 or similar. Hopr this helps.

[NotTooLate]

I just want to say congrats on making this life changing decision and I wish you all the best in achieving your goals. I know you can do it. Everyone here is really great and can support you with positive feedback and knowledgeable information.

[jude-o]

Welcome! Well, the first thing you need to know about building muscle is that it's the result of really challenging your muscle's strength. So, when you ask 'how much should I squat?' (or use for any other lift) the answer is usually "as much as you safely can handle." As you grow stronger, keep increasing the weight that you use.

There are two 'camps' of weight lifting equipment: The free weights and the machines. If you just want to get in a bit better shape, machines can be more convenient and are less intimidating to use. If you want to get in FANTASTIC shape, really get strong, sooner or later you'll probably want to turn to free weights. They require a little more skill and confidence to handle, but once you get used to them you'll probably never go back.

If you do want to try a free weight based system, the first thing you'll likely want is an 'Olympic' type barbell set. (The 'Olympic' part is important.) A common sized set is 300 pounds, which should keep most beginners busy for a while. The next 'big' item is what's called a power rack. It's just a four-post steel frame with safety bars that prevent you from being crushed under the barbell during squats if you can't complete that last rep.

If you'd like to learn more about lifting with barbells, grab a copy of "Starting Strength" by Mark Rippettoe. It'll give you everything you need to know.

I wouldn't rush into buying equipment. It's very easy to wind up with something that doesn't suit your goals/needs very well.

[bgnb]

i would NOT recommend ankle weights as they do more harm
than good ...

as for what to buy ... i would just buy a set of 15lbs dumbells
and do as many exercise with that as you can ...

squats, deads, presses etc ...

when you can hit 25 reps, buy a set of 20lbs dumbells and
keep going ...

then 30lbs and so on ... its cheaper, its easier, you don't
need a lot of equipment ... just some dumbells ...

consistency is more important than equipment any day!

[John Prophet]

Originally Posted by Torker II

If your goal is to lose 100lb I would wait on the home gym for now and buy some hiking shoes and a backpack and take advantage of the great outdoors.Nothing is going to burn fat faster and be more enjoyable than hiking.

that was my first thought...just become more active. if you combine that with a proper (NOT starvation) diet you can start to see good steady changes fairly quickly

[bigwoman1]

Hiking can easily be a daily activity for me... I have TWO rescued dogs. A bull mastiff mix and a lab mix who is the love of my life!! I have unlimited woods, hills and huge rocks to climb if I can take advantage of it and get over my fear. I will have to trust the dogs to watch out for me.

I have also thought about putting in a future jogging trail in a 3 acre radius. That is not too far to be dangerous as far as wildlife and the dogs would love it. We actually have one started now but it has never been completed.

I don't live on straight ground. Nothing is level. We have huge rocks and rough terrain. It is perfect hiking ground for exercise.

I am including some pics of my backyard.

The reason I haven't walked more is a fear factor thing of cougars. We have the land basically cleared down to the creek so it should not be a problem if I don't go beyond that point. The trail we made that you can see in one of the pictures goes to the creek and we have also cleared a large area by the creek. We just haven't cleared it back to the other side yet but it is not impassable. Our plan was to make it a circle for exercise and beauty. We could probably go back behind our cabin for 500 acres without hitting civilization. We have been to the top of the mountain behind us once. It about killed us both. There is a plateau that is gorgeous at the top and it is quite the hike. We live in a hollow.

I am off today. I guess today I will walk/hike for an hr. But besides the dogs I think I should take a big stick with me. Just in case. I can only walk/hike during daytime hrs. Never at dusk or early morning.

I will have to trust my dogs to alert me and there is not any doubt that they will. But still I will not stray too far from the house...

Hmm...... I tell you what I am going to do today. I am going to take the dogs out back for a walk but instead of a stick, I am taking my loppers and I will start clearing the land back to the house. I want a path and one day I want to be able to jog that path! Down to the creek and straight back uphill back to the house. By god, I can do it!.. It will not get done if I don't do it... And today is the day I start!!! Who knows, eventually, my loppers and me might start up the mountain but that is a ways down the road. I am not strong enough to tackle that yet.

And I will take everyone's advise about the weights as well. I probably won't be going to town today but tomorrow I will. I'll see what I can find.

[bigwoman1]

My loppers are large enough to cut a 4" tree diameter. That is exercise in itself for upper body strength. I have them laid out and ready. I just want it to warm up a little before I go outside. It is 25 degree with a chill factor of 12. I want the chill factor to move up about 10 degrees. It shouldn't be long. The day is bright and sunny and I am ready.

While I wait, I am going to read about what I should be or not be eating. I saw a couple links that someone posted.

Also, I read in another post about the ross gymless system. Is that something I should purchase? Would it benefit me? I sent them an email asking them but have not heard a reply as yet.

[bigwoman1]

I keep reading this and reading this. It sounds like a plan. I love photography as well. Thank you torker. Thank you.. I am going to take ALL your advice. There is so much to explore where I live. I have creeks and hills and hiking shoes. I am heading down to the nutrition center you suggested.

15 lbs a month sounds very realistic.

Jenn

Originally Posted by Torker II

First place to start is to get a good diet in place and that starts at the supermarket:http://www.bodybuilding.com/fun/jamie3.htm

Next get a diet plan and stick to it:http://www.bodybuilding.com/fun/brodski3.htm

If your goal is to lose 100lb I would wait on the home gym for now and buy some hiking shoes and a backpack and take advantage of the great outdoors.Nothing is going to burn fat faster and be more enjoyable than hiking.

Find something to do while your hiking like taking photos of places that you explore or if you know your way around guns take up hunting.Maybe even going down to the dog pound and getting a good dog to hike with you.Things like this will take your mind off the workout and make it fun and something to look forward to.

A hour or two a day,five days a week,of hiking (not just walking on the road but up and down hills and across creeks and such) and a good diet you can drop that wieght in six months.

Set short term goals like say 15 pounds a month.Add wieght to your backpack as hikes get easier.

After you drop the wieght then maybe go get a home gym to maintain and sculpt your body.

[1972girl]

I would also say hold off on spending alot of money right now. Work on cardio(the hiking is great place to start)and diet.If you want to get into weights I would start off with a few dumb bells.I can say for my self when I started I ran out and bought alot of stuff only to find out that it was not what I realy wanted.There is alot of ways to get in shape,give your self a little time to find out works best for you. The only weight loss plans that realy work are the ones you enjoy look for that first.

[Delaware_Dad]

Originally Posted by bigwoman1

I keep reading this and reading this. It sounds like a plan. I love photography as well. Thank you torker. Thank you.. I am going to take ALL your advice. There is so much to explore where I live. I have creeks and hills and hiking shoes. I am heading down to the nutrition center you suggested. 15 lbs a month sounds very realistic.
Jenn

Hey Jenn.. First and foremost before you get SUPER into this and going VERY hard.. Have you seen a doctor to get a basic physical? Wanting to loose THAT much weight is GREAT! However, be very careful. All this activity will be new to your body and it will be a shock. I'd make sure everything checks out before you take those 15mile hikes.

Best of luck with everything!!!

[bigwoman1]

oh, not a 15 mile hike. Not yet anyway. I plan on walking/hiking for an hr or so. There is no way I could walk 15 miles. It is now 27 degrees. Slowing warming up. I will be out of the house by 1pm for my walk..

And I feel very healthy. The doc has been telling me to exercise for years. But I have no major health issues. Things just creak and grind right now due to strain on my body from being so overweight.

I have also made my grocery list according to --> http://www.bodybuilding.com/fun/brodski3.htm ...

I talked to hubby and he will probably eat some of this with me. He is about 50lbs overweight. I am devoting one shelf in the fridge to my new eating habits. But he will never be a weight lifter. He has absolutely no desire to have any muscle development. But I do.... So this is my can of worms.

Tomorrow I am going shopping for my new way of life. I have printed the 12 week plan and I am going to follow it religiously.

My starting weight is 218. We will see what happens to me in the next 12 weeks. I think I will start a journal in the journal over 35 section.

[1972girl]

Just remember that eating habits are just that habits.It takes some time to build good ones but if you keep it up and dont let a set back bring you down it will get easier.

[user7896786868]

Yup - Slow & Steady. That's the way to do it. Hubby's support will certainly help.

I started off with short walks, extending them as I was able, and finally running. Took a while to shake out the cobwebs from all those years of inactivity. Trudging about on the uneven terrain that you describe should provide a considerable workout w/o having to buy any specialized equipment.

You can do it if you want it badly enough. Congrat's on your decision & good luck!

[NotTooLate]

Originally Posted by bigwoman1

I don't live on straight ground. Nothing is level. We have huge rocks and rough terrain. It is perfect hiking ground for exercise.

I am including some pics of my backyard.

The reason I haven't walked more is a fear factor thing of cougars. We have the land basically cleared down to the creek so it should not be a problem if I don't go beyond that point. The trail we made that you can see in one of the pictures goes to the creek and we have also cleared a large area by the creek. We just haven't cleared it back to the other side yet but it is not impassable. Our plan was to make it a circle for exercise and beauty. We could probably go back behind our cabin for 500 acres without hitting civilization. We have been to the top of the mountain behind us once. It about killed us both. There is a plateau that is gorgeous at the top and it is quite the hike. We live in a hollow.

OMG I want your yard! It's absolutely beautiful. Your a very lucky woman to have that place. I could go exploring there every day of the year and never get bored. What fun. It certainly beats this concrete jungle I'm living in haha

I like you lopper idea too, it takes a lot of strength to clear land. I know, I tried to clear 1 1/2 acres in Alabama with a sling blade once. It wasn't pretty lol

[partsRheavy]

You live in lovely country and have a nice piece of land for hiking! It sounds like the dogs are great companions! Do they get excited when you pick up the leash to get ready to go out?

After I started exercising consistently, I found that uphill hikes were a lot easier.

One hint on diet....a key first thing to do is to eliminate sodas, especially the kind that have high-fructose corn syrup.

One other hint...be sure to get a solid 8 hours of sleep each night - turn off the phone and TV.

It's cold here at my place, too. I went out yesterday (sunny, nice weather) and had a terrific workout at a gym. I actually didn't join a gym until recently...I built up strength at work and did some trials at various gyms until I found one that I hope I will like.

Best wishes!

[Pretty Hardcore]

Congratulations on your decision to change your life. The information available can be overwhelming. You have received excellent advice from the previous posters and as you can see there are several methods for obtaining this goal.
IMO your diet will be the hardest, but most important part. You will need to discover what is going to work for you.

Basic tips:
Eat a lean protein with each meal
Eat small frequent meals preferably every 2 to 3 hours
Eat a nonstarch vegetable with every meal
Add in healthy fats
Cut out as many processed foods as possible. Eating healthy, nonprocessed foods will provide you with better energy and will keep you full longer
Cut out sugars except for fructose and lactose (fruit and dairy sugar)
Drink at least 1 gallon of water a day.

Links
Calculate your BMR to find out how many calories you should be eating.
http://www.blaha.net/Main%20BMR%20Calculator.htm

Healthy Food List - Also has some very good nutrition information
http://whfoods.org/foodstoc.php

Log your daily calorie intake:
http://www.fitday.com/ or http://www.nutridiary.com/

Reading:
www.burnthefat.com

Loosing Fat Forum (read the stickies)
http://forum.bodybuilding.com/forumdisplay.php?f=16

Sorry, didn't mean to overload you with so much information, but these are important tools, take your time and go through it and learn. Use the information to put a plan together and stick with it for 2 weeks, then evaluate and adjust if needed. Slow and steady progress is the best.

Good Luck in your new life, keep us posted on your progress

[cindys76]

Originally Posted by Pappy.OKC

Yup - Slow & Steady. That's the way to do it. Hubby's support will certainly help.

I started off with short walks, extending them as I was able, and finally running. Took a while to shake out the cobwebs from all those years of inactivity. Trudging about on the uneven terrain that you describe should provide a considerable workout w/o having to buy any specialized equipment.

You can do it if you want it badly enough. Congrat's on your decision & good luck!

That's the same way I started. We started out walking around our development several times a weeks. Gradually we increased the length, time and distance we walk. When I was ready I bought some exercise bands and then moved on to free weights. BTW there are adjustable dumbbell's that may be a good idea for you.

About the cougars - from what I remember, they are solitary animals. If you make a lot of noise that should scare them off. I'd be sure to take the dogs with because they will help drive them off if you happen to see one.

Remember - You can do this!

[Molly229]

Congratulations on making a change to a healthier lifestyle. Personally, I think the biggest challenges are changing eating habits. That requires constant work and control and it's hard. I try to keep motivated in that area by reading on here and seeing what others are doing.

About the cougars. Can you buy a can of mace or a taser? The dogs are a great deterant but I would like something more than just the dogs. You have absolutely beautiful property. Your creek is mine and my husbands dream creek. Lucky you.

Good luck and remember to take it day by day sometimes hour by hour. You can do this!!

[bigwoman1]

It was too cold to lop today......It never got over 28 degrees. It is still 27 now. So I slowly did 30 minutes of cardio in the house with Billy Blanks. The parts I couldn't do, I just kept walking in place trying to keep up.. It was hard and I already feel sore.. I have three billy blanks tapes of taebo. One is an old one that I did tonight. The 30 minute basic tape. One is an 8 minute workout and the other is called Total Body Fat Blaster and it is an hr long. I got them a long time ago but never consistently used them. At one time several years ago, I did the 30 minute tape for 15 days in a row and never altered my eating habits and I still lost 10 lbs. My husband was out of town. When he came back I quit and the weight kept piling back on.

I just cannot exercise in front of him. Since we work different shifts right now I can use this tape in the evenings after I get home from work and when he is gone and when it is cold weather.

I am looking forward to buying my new food on my list tomorrow. I am determined to do the 12 weeks that torker suggested..

I am buying enough food for two weeks. I am not sure at this point is hubby is going to participate with me. For supper tonight I had spinach and salmon and water. He had the same but with macaroni and cheese. He brought the pan of it to my plate and was seriously attempting to put a huge portion in my plate. It shocked me especially after I had been talking about changing my eating habits and changing my life and wanting to get slim and in shape and toned.

I have a feeling he is going to be a deterrent in my weight loss. I might be wrong but he was just acting funny tonight. He is at work right now. He did not see me exercise. That would be pretty embarrassing.

I guess on real cold winter days, Billy Blanks and I will be having a 30 minute date while hubby is at work.

And I am going to wait on a home gym. After I lose a little and feel better about myself I will reevaluate my plans in a home gym. I have found a new leverage system that I might be interested in purchasing at a later date. By powertec... But not now..

Now it's time for a warm soaking shower....

It's been a heck of a day! It is the first day of the year and the first day of the rest of my life! On Jan 1st of 2009, I plan on being toned, trim and with a few muscles sticking out.

You are all an inspiration!!

Also, one more thing...... I don't use a leash outside the majority of the time. We have no neighbors and no cars going down a road. We have a one lane dirt/rock path to our house. We have a 1/4 fenced yard to keep them contained but when we walk they are loose with us. They stay with us. The lab waits for me if I fall behind. She never leaves me. She is my constant companion. If I am working on something outside, she is by my side. When I fish, she watches for things and lays by my side. I saved her several years ago from a horrible existence in a pound and she has never let me down. She lived in a concrete cage for 9 months. She is my Emma girl. And I am her person. I have never had a bond like this with an animal but she is very special. She is already a little gray under her chin and that is sad but I think me walking/hiking will also be good for her. She is also a little overweight but healthy in every other aspect.

Here is a pic of Emma and Blossom. This was last summer. They both weigh in the neighborhood of 90 lbs. And Blossom is only 9 months old.

Now I need to read a little on nutrition to keep me going. Someone posted some links for me to read and I am heading that direction in a few moments. I told hubby I am throwing away everything in the fridge and he had a fit... hehe.. That's why I am only getting one shelf... But that will work.

I keep looking at that profile picture of me. That is just horrible. I am wearing a man shirt in that picture and it is a size 52. I have a long row to hoe. And that picture of me will one day be replaced by a new version of me. One that reflects the inner me. But that will be awhile.

Jenn

[warnerwh]

Kudos to you! I love to see people step up to the challenge and have a positive attitude like you. Be sure to let everyone know your progress. Keeping a log is a good idea.

I'd love to live where you live and my wife and I hope to after we retire. Cougars can be dangerous but it's pretty unlikely. It is possible for one to appear to be stalking you but that's not what it is probably doing. If you notice this relax because it's just curious and is watching you.

Cougars are commonly hunted with dogs smaller than yours. The cougars run from the dogs and typically try to hide in a tree. I've got serious duty pepper spray if you want (free), just pm me.

Best wishes on your improvements. You will get there. I'm happy for you.

[grtrat1]

Dont worry about the weight stuff yet.. Looks like you live in a beautiful area. Start a good diet plan, and use those woods to your advantage. Once you start getting to a more comfortable weight, then head to the weights.
Take those lite barbells with you on walks.

I need to lose about 60lbs now.. So Im right with you.

[jmhester]

Welcome! Great to hear you want to get off the weight. My wife lost 75 pounds. It took her 3 years but it hasn't come back in over 7 years! That's the way to go! Like the other guys said, slow and steady wins the race!
I agree with the rest, walking is the best. BTW-My wife never lift iron in her life.

[IronIc]

I can't add to the wonderful suggestions already presented to you, but I am just adding my support. You can do it! It looks like you are well on your way to reaching your goals

You live in a beautiful place! Is it the USA or Canada?

The dogs are adorable. Dogs are great companions. They are pretty large, so I would say they'd deter any cougars that may come near.

It is a good idea to concentrate on the cardio like you've been doing. It's a great way to start.

[Molly229]

Do not let your husband deter your efforts. My husband is constantly wanting me to eat stuff (especially sweets, my downfall) because he thinks I look fine the way I am. I constantly say no. You can do that too. Just say 'no thanks, not today, perhaps another day'. That's what I do.

Great job on getting the Tae Bo out. It's a good start and I know that it will be hard and you will be sore. Remember that this is a journey and it won't happen all at once. You can do this!

[dcerullo]

Congrats and welcome bw1!!! What a great way to start the New Year. All the best to you with your goals, stay positive and be patient. Did you start a journal here yet? It's a great way to keep yourself on track and or vent and let the OV/35 gang check in on you!
DJ

[KimberleyRN]

Your excitement is obvious and I can feel your desire to combat this weight issue once and for all!

Your husband may try to sabatoge you once you start showing progress... brace yourself for that since it may take you by surprise. When one spouse/friend makes changes and starts showing improvement, folks tend to try to sideline the progress (most likely to make themselves feel less inferior).

Set your goal, understand that the road to fitness... well, read my siggy!

Woo Hoo to you. Here is a cheerleader for you... *\o/*

[raffim]

I'm going to add my 2-cents here to drive the message home. As it's been said, you should focus on the two things that will make the most difference for you: diet and cardio

Diet is about eating right (not starving yourself)... meaning, you should be eating every 2-3 hours to keep your metabolism working for you to help with the fat burning and, of course, you should be eating the right types of food. There are more than enough threads and articles in this forum that will help you put a plan together and others on this forum who know a load more about diet than I do. So go there for the help and advice.

Exercise should be anything that will get your heart pumping faster. If done long enough and consistently (about 5, 6 times a week for 30-60 minutes) it will make a world of difference for you. Of course, when you start you will not be able to do the 30+ minutes. But if you keep at it you will get to that level soon enough. Just so you know, when I started exercising about 2 years ago I was about 25 lbs overweight and could only last 5 minutes doing cardio the first week... then started doing 10 minutes, then 20, etc... and, no, I was not a smoker or a serious drinker.

One last piece of advice is, the secret to meeting your goal with exercise is not about finding the PERFECT diet, routine, etc. It's about one thing: CONSISTENCY. Whatever you end up choosing for your diet and exercise (assuming you did not pick donuts and flipping channels on the remote ) if you do it consistently, you will succeed.

Lastly, recognize that you are human and are not perfect... so expect that you will from time to time slip and cheat a bit. It's just the way life is. So when it happens, shrug it off and don't let it make you want to give up. Cheating on a meal or for a day and even more, will not make that much of a difference, just as long as you get back to your plan afterwards. There is ONLY one way you will fail, and that's if you give up. Anything short of giving up is a step in the right direction.

Concider yourself now in the top 10 percentile of healthy people. Yes, you may have a ways to go to meet your goals but 90% of the people out there in the same situation as you do not (for whatever reason) try to change their situation. By the shear fact that you have made the decision to change things for yourself, you have put yourself in the top 10%. Soon you will be in the top 8%, 5%, etc.

Okay, dissertation over..... Good luck!!



.

[partsRheavy]

I love your dogs! They look like the greatest trail buddiez! The Lab in them is hankerin' for time outside! This cold weather is a real pain but maybe you'll get something better in a bit.

It's kinda good that you work a different shift from your s.o. You can do some exercise on yr own.

Your time when he is away is 100% YOURS....do as you like with walking....being with the dogs....exercising indoors when it's cold....it is YOUR time and YOUR direction! :-) You don't need to tell anyone all the details of walks and the like right at home.

Don't be critical of yourself...don't let him influence...just do what you wanna do....

Happy, contented, resting (tired) puppies curled-up for a nap in the evening (after a nice walk)....what a delight for him to come home to! :-)

In a way, my exercise time is my play-time...