NEED A WORKOUT

Hey

I was wondering if anyone could give me help with a work out.
I am trying to lose a bit of weight and get back into shape.
I am 21, 5'9, 130lbs and probably around 20 % bf
Im having alotof trouble coming up wiht a workout lately.
I am looking for something thats not too strenuous but more of a stress buster. I always seem to feel better when im doing something. Ive been kind of depressed and under a lot of stress so i really dont want anything thats going to add to it.
I also am undergoing tests for circulation problems because my feet keep turning black. I cant do alot of strenuous stuff right now because of that and i cant be outside.
I live in Northern Ontario Canada. Right now we have about 3 and a half feet to four feet of snow and its freezing so i cant go running outside really.
We have one gym and it costs like 70 bucks a month.
Theres no Y or Fitness Centres anywhere else.
We have a pool and thats about it.
I was wondering if there is anything i can do at home to destress and get into better shape.
I want to lose 5-10 lbs in the next 6 months and just generally feel healthier and happier.

Any suggestions on activities that i can do ?
or things i can do at home ?

Right now im focusing on cutting my meals in half and eating healthier foods.

I have increased my water uptake.

I was doing weights at home but I just got bored and cant deal with them anymore.

I would love some input

Thanks

When I was in prison we used milk jugs filled with sand and bungee cords for resistance training.

Truthfully you could probably lose your 5-10 lbs in 6 month with just a diet and minimal excersize.

lol @ jay

Eating healthier foods is good but cutting your meals in half is a bad idea. Starving yourself will only slow your metabolism down and you'll have zero energy and feel like crap. Then when you do eat again, since your metabolism is so slow, you'll put back on all the weight you lost plus some more.

Clean healthy diet and exercise is the only way. Don't cut your food intake in half.

jaywooly said:

When I was in prison we used milk jugs filled with sand and bungee cords for resistance training.

Truthfully you could probably lose your 5-10 lbs in 6 month with just a diet and minimal excersize.

Click to expand...

Nice Jay, we should start a topic on home gyms using inhouse techniques....

hmmm....try pushups, crunches, make sure you get some sort of cardiovascular training. (swimming, aerobics, etc.)

...and like jay said diet.

black feet? That's not good...maybe you have diabetes? That can attribute to poor circulation.

No ive been tested for diabetes and a million other things.
IM going to see a vascular surgeon this week to see whats wrong. Ive been to like a bunch of different doctors and specialists.

i'm sure you know that swimming is an excellent cardiovascular workout...it will also help you burn calories which will result in weight loss. your goal is VERY realistic and like jay said...to loose 2lb a week you would need to cut caloric intake by about 500kcal/day as well as burn 500kcal exercising (1lb= about 3500kcal). swimming at a medium pace for 1/2 an hour will burn a little more than 500kcal with your given stats. i would suggest eating normally for the next 3 days and writing down everything you eat. then finding the % of calories from carbs/protien/fats that you get. you get 4kcal per gram of carbs, 4kcal per gram from protien and 9kcal per gram of fat...so eliminate 500kcal from your daily diet and swim for 1/2 hour(or more) at a medium pace everyday and you will definately meet your goals.

I have been keeping track of my work outs and diet since january so i will dig it up tonight and post it and see if you can help me out at all. I appreciate it.

Okay
Sorry for the delay. I have been keeping track of my work outs and eating since January. Please no jokes. I really have been trying to get motivated and to start eating right and coming up wiht a routine i can stick to.

I listed my goals
1. Work out 5-6 days a week
2. lose 5-10 lbs in the next 6 months
3. Stop drinking POP ( my downfall )
4. No fast food
5. Increase water
6. Stop biting my nails ( not fitness but i need it )

Okay my normal work out looks something like that

Day 1. '
Bicep Curls- 3 sets 12 reps 10 lbs
Overhead Tris - 3 sets 12 reps 10 lbs
Tri Kick backs - 3 sets 12 reps 10 lbs
Sit ups 3 sets 35
Calf Raises - 3 sets 35 reps holding 10lbs in each hand
Overhead Shoulder Press- 3 sets 12 reps 10 lbs

Diet
Breakfast
- Instant Breakfast shake

Lunch
- egg salad sandwich white bread
- 10 pickles
- apple juice

Dinner
- Grilled Chicken
- Potatoes
- Green Beans
- 2 cups of milk

Snacks
- apple
- 1000ml water
- 1 cup of milk

Day 2
Bicep Curls 3 st/ 12 rp/ 10lbs
Overhead Tri 3st/ 12 rp/ 10lbs
Sit Ups 3 st/ 20 reps
Calf Raises 3 st/ 12 rep/ 10lbs
Squats- 2 sts/ 10bs/ 12 reps

Diet
Breakfast
- Instant Breakfast shake

Lunch
- salmon sandwich white bread
- 10 pickles
- coke ( grrrrr ) i know

Dinner
- pasta with sauce
- ground beef mixed in
- white bread
- 2 glasses of milk

Snacks
- orange
- 2 granola bars
-2 cups of milk


Theres kind of an example of what i am eating. Im not really good at calculating calories or what i can eat better.
I know my workouts are shady too but i am trying. I also try to ride my bike for 20 mins every day.

Any help would be much appreciated.

Thanks

for the most part you seem to be doing fine, especially considering what you have to work with. i would try and cut out the whie bread and pasta and instead eat whole wheat, not enriched either...that just basically means its colored white bread.

another thing i would do is increase your reps. even though you are doing light weight, you can still get a good workout from them by burning calories and building some good feminine looking muscle. increase your reps to between 15 and 25 for everything. this is what i ave my girlfriend doing and she's looking VERY good! also try doing dumbell raises for your shoulders. do them to the side/front/and rear to work all 3 heads. this is one area most women need help with to get some real shape to thier arms instead of just looking like a pole from the shoulder down to the wrist.

depending on how long it takes you to workout, i would also swim as i said before. i believe it is a very good evercise for total body fitness. most of all i would not try and compare myself to others. dont get caught up in the weight game thinking you need to weigh a certain amount to look pretty. i would love my girlfriend if she weighed more or less than she does now, that kind of stuff just isn't important enough to waste your time with it. all im saying is dont try and change yourself for others or your heart wont be in it, and you will lose motivation. THE MOTIVATION HAS TO COME FROM WITHIN.

Thanks for your help flex

and dont worry i always live for myself
and I dont think losing 5 lbs in 6 months is a girl who is super concerned about weight. I just really want to feel healthier and look healthier that is my number one concern right now.
I will definitely take advice about your dumbbell raises for my shoulders. I do have an okay defined delt becuase Ive played basketball throughout highschool and college hours and hours of shooting a day. But i definitely will give it a try.

I signed up for a basketball league yesterday to get some more cardio going. I always find when i am getting my cardio by playing a sport i stay more motviated because i am having fun at the same time.

Right now I cant swim because i am taking these medications that dilate my arteries and blood vessels. But I live in Cottage Country so as soon as the summer hits im usually out kayaking, windsurfing and swimming every single day.

Thanks for you help I really appreciate it. I think that the big thing to sticking with this is my motivation.
My dad bought me and my mom an elliptical so i am going to start using that for 30 minutes a day as well.

Thanks

good for you. have fun in the baketball league, that was a good idea.

This is just me but it realy depends how hard core you wanna getr with your diet but i would kill the juices, to much sugar in them. Instead good ol water, nutin added ecept maybe a lime or lemon to it. Kill all the processed foods like the breads and the pasta. Instead eat yams, non-instant oatmeal, cottage chees, i dont se any veggies (those are a MUST). I would get rid of the ground beef, it doesnt matter if it says lean like 10% fat its not. Instead substitute chicken, salmon, tilapia, tuna, etc. Not to mention i dont much in the form of healthy fats which will help ya burn fat and keep you energized and the fish is full of it.

If nothing else i would suggest you start ading green veggies to the plan. Fiber is soooooooooooooo important when dropping the lbs.

da_Fonz said:

This is just me but it realy depends how hard core you wanna getr with your diet but i would kill the juices, to much sugar in them. Instead good ol water, nutin added ecept maybe a lime or lemon to it. Kill all the processed foods like the breads and the pasta. Instead eat yams, non-instant oatmeal, cottage chees, i dont se any veggies (those are a MUST). I would get rid of the ground beef, it doesnt matter if it says lean like 10% fat its not. Instead substitute chicken, salmon, tilapia, tuna, etc. Not to mention i dont much in the form of healthy fats which will help ya burn fat and keep you energized and the fish is full of it.

If nothing else i would suggest you start ading green veggies to the plan. Fiber is soooooooooooooo important when dropping the lbs.

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I couldn't agree more!! Say NO to JUICE! LOL From what I am reading...you are only getting 1 liter of water per day...I would raise that to at LEAST 1 gallon per day.....water is extremely important to your diet!

da_fonz made great suggestions! Eat some veggies girl! LOL Asparagus and Brocolli would be what I would recommed...

Thanks
Broccolli is actually my favourite food in the world so i can definitely work that in.
I am going to try hard to work more water into my diet.
THe only problem i find is I pee like honestly a trillion times a day if i drink even two bottles of water

I would definitely agree with the rest of the folks here. Cut the processed carbs....replace them with more complex (low gi) carbs.

Maintain a strict carb cutoff (like no carbs after 6:00pm)...and eat plenty of protein.

You seem to be fairly thin already so these 5-10lbs that you want to lose may prove to be quite difficult unless everything is just right.