Fitness & Exercise Community

What exercises are you doing now? You cannot spot exercise to lose the weight in certain areas. The best way to lose the excess fat is to increase your cardio endurance training with walking, jogging, swimming, bike riding or attend aerobic classes such as jumba, step aerobics, kick boxing, etc. You also need to do strength training, by building muscle it will help burn the calories to lower the adipose tissue (Fat). Use the machines and do all the major muscle groups. Your core is the most important because if your core is weak than you start having problems with your knees, shoulders and hips. The core is the stomach, thighs, and back. Also by strengthening the core it helps improve your balance. For strength you do 6 to 8 reps and 2 sets. If for endurance, 12 to 15 reps, 2 sets. If the weight is to easy after the 12 reps increase the weight, although if it is difficult to do the 12 reps after the second set, than stay at that weight.
I hope I helped. Good Luck and have fun.
Good job on the weight you have lost so far.
Strykerfit

Congratulations on your weight loss. I suggest you have one of the trainers at teh gym show you around. The gym might offer 1 or 2 free training sessions for mew people. If not, I suggest you hire a trainer for just 1 or 2 sessions to get you going. You should build up to 30 minutes of cardio and start with 8-10 different resistance exercises so you don't get overwhelmed.

I will post a starter weight lifting program for you. The program is broken up by muscle group (chest, back, shoulders, arms, legs, abs) and is three days a week, but you can modify it if you like for more or less days.
Day 1: Chest (bench press with bar or dumbbell press, flyes, pushups), triceps (bench dips, kickbacks, )
Day 2: Back (bent over rows) biceps (curls, standing or seated)
Day 3: Shoulders (lateral raises, front raises), legs (squats, lunges)
Do 10-12 repetitions, 1-3 sets per exercise. That means select a weight you can lift 10-12 times to momentary fatigue with good form. When you can easily lift the weight 12 times, increase the weight.
You can experiment with different splits. For instance, you could try the following
Day 1: Chest (bench press with bar or dumbbell press, flyes, pushups), Back (bent over rows, pulldowns),
Day 2: biceps (curls, standing or seated), triceps (bench dips, kickbacks)
Day 3: Shoulders (lateral raises, front raises), legs (squats, lunges)
There are dozens of exercises for both your lower and upper body. I've given you just a few. You can go to the www.exrx.net for pictures and videos of exercises organized by muscle group and select any of them.

For weight loss you can post your diet-related questions to the Diet Community:
http://exchanges.webmd.com/diet-exchange No matter how much you exercise you won't lose weight unless you burn more calories than you consume. So if you need to lose more weight (you didn't post your height and weight, so I can't say), then checking in with the diet and nutrition staff will be helpful.

And here's the Food and Fitness Planner
http://www.webmd.com/diet/food-fitness-planner/summary

And the exercise calorie counter:
http://www.webmd.com/diet/healthtool-fitness-calorie-counter

Continued next post....

Here are some excellent ab exercises. Make sure to stretch your low back before and after doing them.
1. Bicycle Maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.
2. Captain's Chair: Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.
3. Crunch on Exercise Ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.
4. Vertical Leg Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.
5. Reverse Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides-whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.