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what is the right workout program for me?
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ivey1329 posted:
first let me tell you about myself. im 20 years old, 5'3, and weigh about 160 pounds. i would say im moderatly active. i have 3 horses and try to ride once a week. sometimes i dont get around to it or sometimes i ride 3 times a week. riding and being around horses is a pretty active duty. i have been trying to loss weight and am cutting down my calories, but i need a in-home work out schedule for myself. my main goal is to loss 30-35 pounds and to really tone up all around, but specifficly my stomach and legs. if you need any more information to help me please let me know. i have a wedding im attending in less than a month and really want to get cracking down!
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Rich Weil, MEd, CDE responded:
Hi ivey,

Here's what I recommend, in addition to the horse-related work..
1. 3 days of aerobic exercise for 30-40 minutes. Any activity will do, bike, walking/jogging, etc. Get your heart rate elevated so you feel I thumping the entire time.

2. Resistance exercise. I recommend exercise tubing if you don't have dumbbells. Tubing is inexpensive and versatile. You can start with a set of three for about $20. They come in colors to denote the tension. If you order them make sure to order the strap that allows you to attach the tube to a door (this is essential for many exercises), and if you want to work your legs, ask for leg straps. Here are some vendors that sell them.
www.performbetter.com/catalog/default.asp
www.power-systems.com

And here's a site with great videos http://www.body-mind-strength.com/resistance_tube_exercises/resistance_tube_exercises.html
Choose 1-2 exercises for every upper body muscle group: chest, back, shoulders, and arms.
Do resistance exercise 2-3 days a week, at least one exercise for every muscle group. (Ab exercises at the end of this post.

3. You'll need to cut your calories. You say you have, but if you're not losing, then you have not cut enough. To lose weight you must burn fewer calories than you consume no matter how much exercise you do. Even if you run a marathon every day you will not lose weight if you consume more calories than you burn. As for weight loss, if you're serious about losing, then I suggest the following

Write down every single morsel of food you eat, and every ounce of beverage with calories you drink. Estimate the portion sizes as accurately as possible, and weigh and measure everything. Get a food scale and measuring cup to do it accurately.

Then go to the following site to figure out how many calories you are consuming
http://www.webmd.com/diet/healthtool-food-calorie-counter

4. Then to this site to estimate how many calories you burn all day (called the 24-hour energy expenditure (24-hrEE)
www.webmd.com/diet/healthtool-fitness-calorie-counter


5. Then here http://www.webmd.com/diet/healthtool-metabolism-calculator to estimate your metabolic rate. Use the "Inactive" activity level for an additional cushion for underestimation of calorie intake.

Once you know your 24-hrEE, and how many calories you consume, you can modify your intake accordingly, and/or increase exercise, so that you burn more than you consume. For instance, if you consume 2000 calories in a day and burn 1500, then you know you have to either cut back on your calories and/or increase your exercise to turn it around.

If all of this is too confusing, then just do #1 and write down everything you eat. If you do just that you'll lose weight.

You can post your diet-related questions to the Diet Community:
http://exchanges.webmd.com/diet-exchange

Check out the Diet Club that matches how much weight you want to lose.
http://exchanges.webmd.com/dieting-club-10-25-lbs-exchange
http://exchanges.webmd.com/dieting-club-25-50-lbs-exchange

You'll find everything you need to lose weight on these sites.

continued...
 
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Rich Weil, MEd, CDE replied to Rich Weil, MEd, CDE's response:
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.

6. The ab exercise that almost all ab exercises are judged against is the simple crunch. The form is on your back, legs in air, knees and hips both at 90 degrees, arms in the air slightly pointed up and backward behind the head, and then contracting the abs while crunching up.

Take care, Rich


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