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post #922 of (permalink) Old 04-08-2010, 11:44 AM
Join Date: May 2007
Location: Australia
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Re: Workout/Staying in Shape Thread

how long do you 'brisk walk' for? Don't get too far ahead of yourself, you're not going to transform overnight. Weight loss is a gradual process and you've got to be prepared for that. For a very basic principle remember Frequency, Intensity, Time and Type. Basically frequency refers to how often you train, intensity is how hard you work, time is the duration of each workout and Type refers to what exercise you're doing.

Now not knowing what you're doing now these figures are just estimates but try and walk twice a week for 30 mins at a reasonably high intensity for your level (so in your case brisk walk). You'll notice (or hopefully notice) that as time goes on you're able to do the walk more easily than you did at the start. This is when you have to up either frequency, time or the intensity. Only modify one of these variables at a time.

Now some people find it hard to find time to put aside for exercising so if time is a problem for you then there's various ways to increase your energy expenditure during the day. Instead of using the elevator use the stairs, if you drive to work, park a little further away and walk, if you catch public transport get off the bus a stop earlier than you normally would.

Personally if i'm having trouble getting motivated i'll use music to give me a bit of a perk up. Some people try and envisage their goals and what they want to progress to as a way of motivating themselves. Really depends on what works for you. Try and set some goals for yourself that you can use as a form of checkpoint. Say your long term goal is to be able to jog for 30 mins, set some short term goals that are attainable and work to make each of those. A lot of people start exercising and if you ask them why, a general response is to lose 10, 15, 20 kg/pounds etc but they don't have specific goals to work for. So they see a bit of weight come off but as its nowhere near what they're eventually trying to achieve they become disheartened and demotivated.

so basically, set some short term and some long term goals to aim for, stick to the FITT principle and be prepared to work over a period of time to reach your goal.

Last edited by Rush; 04-08-2010 at 11:49 AM.
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