Working Out

So I know this is probably the hardest part for anyone to get started on... I know I still dread some days heading to the gym after class or work, but the feeling afterward makes it all worth it! The trick with working out is to start slow, challenge yourself but don't push it so far as to make you never want to come back. Try starting out with 2-3 days a week then gradually add more if you want. I started out with 3 days a week, then went to 5 and then I was going 6 days a week when for awhile when I was trying to overcome some plateaus. Right now I go a gym 5 days a week for 75 minutes- 3.5 hours depending on how tired I am, what I want to do and how much time I have. I also do some home exercises like crunches, push-ups, and yoga on a 6th day but I do take Sundays off. One thing I've learned is that you have to give yourself a day off, especially when you're starting out!
   The most effective and do-able workout I've found is a mix of cardio and strength training, they say you should do 60 minutes of cardio 3-5x a week for your heart, so keep that in mind as you start working out, that 3-5 hours will be your first goal. They also suggest 2-3 strength training sessions a week to build muscle and help your metabolism. Here is an example of one of my beginning workouts:
  1. 15-30 minutes on the elliptical at level 1 or 2
  2. 30 minutes on recumbent or upright bike at level 3-5
  3. 10-15 minutes of resistance weight training: abdominals, triceps, biceps, calves, quads, and shoulders are the most important groups.
 You can try exchanging the elliptical for running, I do that twice a week, to keep your body on the edge and give you a little change of scenery. Swimming is absolutely wonderful if you have access because it can be cardio, fat burn and strength training all in one!
 If you've never worked out seriously before and this is intimidating just try 15 minutes or so on a machine and see how it feels. You have to learn your body and its limits as you do, so just try something anything, and then things will start to fall into place!
If you can't afford a gym or just don't have any near you try this home routine:
  - Itty Bitty tummy workout via Pinterest
       25 crunches, 25 reverse crunches, 25 bicycle crunches, 40 Russian twists, 25 hip bridges, 25 side crunches per side, 30 sec plank. Repeat 3x
- push-ups: start with 5 or 10 and work up to more
- tricep dips: find a sturdy chair and with your back facing the seat grip the sides of the chair and bend your knees at a right angle, then slowly lower yourself down and then raise back up, repeat 10-30x.
-Hip abductors and adductors, lateral leg lifts
- squats (optional)
-bicep curl: find something weight 2-5lbs that you can hold in one hand and use that as a weight if you don't own one.
- Yoga: there are lots of free apps and routine on the internet, its a great way to stretch and calm the mind!

I'll post more on this as we go,  its all about finding something that you can do that feels good. You don't want to constantly be sore from working out, but you do have to gain muscle and keep your metabolism up for good weight loss!

Ta-ta-for now :)