So what exactly do I mean “Accelerating Weight Loss Cheaply With Light Exercise? And why didn’t I start out with such an exercise program to begin with?
Over the past few weeks, I’ve been able to loss more than 10 pounds! Considering how out of shape I was, that’s the magical number than means I have some wiggle room to be more aggressive with my weight loss program.
My theory is that by losing some weight before I start working out means that I would be less prone to injury or feeling sick from working out. I think too many people jump right into a rigorous exercise program at the start of a weight loss effort and get discourage because they make themselves sick because they lack that wiggle room that I mentioned. The last thing I want to do is defeat my weight loss program practically before I start.
The advantage of losing some weight before exercising are as follows:
- By weighting less your body is still used to the extra weight, so your body is stronger than it was when you were heavier.
- You have more energy because your body doesn’t have to work as hard to accomplish the same things as before when you weight more.
- Hopefully the harmful impact to your body will be reduced since you are slightly lighter. This is the wiggle room that I mentioned above.
- You can visually see and feel that you are smaller and feel more mobile and agile when you move.
My Cheap, Light Exercise Program!
So to start my “Light Exercise” program, I’m going to increase both my anaerobic and aerobic activities. Now having a two targeted approach to weight loss might not sound cheap, but don’t be deceived, it’s not a complex nor as expensive as it sounds since I don’t plan on working out more than two or three hours a week at home!
Anaerobic Portion:
For this portion of my workout routine, I plan on taking 15 minutes in the morning (or afternoon), every other day to do the following “Light” workout routine:
- 2 sets of pushups, doing 10 repetitions each.
- 2 sets of situps (or crunches) again, doing 10 repetitions each.
- 2 set of leg bends, for 10 repetitions each.
Now I plan to do the three types of exercise above in a casual circuit like style. so the combination of (pushups, situps, and leg bends) will be done as a continuous superset with a couple minutes break between the 2 supersets.
The supersets are primarily for time reasons, not necessarily some secret weight loss secret.
After I lose 10 more additional pounds for a total of 20 pounds of total loss from the beginning of my weight loss program, I’ll increase my sets to 3 each per exercise, and also increase the number of reps in each set above to 15 then 20. The reasoning for this is that if I’m an additional 10 pounds lighter, I should have more energy and strength that I do now at my current level of fitness.
Aerobic Portion:
With this part of the “Light Exercise” routing, I’m just planning on mowing my lawn at a brisk pace once (or twice a week), and then walking the dog a few times a week for 10 to 15 minute walk intervals. Nothing to strenuous on this portion of my exercise program, but still it’s a start!
Weight Loss Cheaply:
All aspects of my weight loss is that fact that I can do it cheaply. I’m not going to join an expensive gym, nor am I buying a type of new exercise equipment. Now I’m mentioned a similar approach in the past in the article called: Frugal Weight Loss and Body Shaping, and basically I’m following that principal because I know that it works for me.
The big difference between today and my prior article is that I’m slowing the weight loss pace down more than I did last time.
I’m excited to add this new element to my informal weight loss program!
Cheers,
MR
I think exercise is extremely helpful in weight loss. I usually do 20 minutes of running, 10 of walking, and then some free weights/resistance training. I used to do that every day but that’s slipped a bit recently.
Sounds like a great program! I did walking but wasn’t into cardio much. I loved resistance training though!
I agree with the plan of starting out with light exercise before going all out with a full exercise routine. When you’re out of shape, you just don’t have the stamina and strength to suddenly jump into full workouts. You need to ease your body into it. Gradually it will become a more natural routine and you’ll start to get fit enough to increase your reps. Before you know it, you’ll be ready to mix in things like jogging or biking. You might also want to consider buying some dumbells or a resistance band for some additional cheap at-home workouts.
I have a bench that I got a while ago for a present, I’ll probably start weight lifting again.
This is a great idea to get back into working out.. I have a bad habit of staring a workout plan and jumping in TOO hard.. and then life gets in the way and I fall off completely..
My metabolism is such that it doesn’t really matter what I eat.. I can’t lose weight unless I work out.
I use to have a good metabolism, but it’s been slipping. I have to start moving more! Part of the problem is my lifestyle, especially my home life…
10 Pounds in a few weeks?! That’s fantastic. Did you do anything in terms of nutrition or was it just the light exercise program?
Mostly a pseudo-low carb diet, but not strict… And I stopped eating after 10:00pm
Doing pushups, sit-ups, and leg bends is already a decent workout if you continue doing it every day. It’s pretty close to what I do as well.
Nice job! I’ll have to start doing that daily…
Weight loss doesnt have to be expensive or hard. For most of us its changing old habits that seem impossible to break. Overeating and not being active are the two biggest issues.
Yep, I totally agree, in my article the previous post that’s what I identified as my problems…
Another great reason to start your weight loss efforts before adding in exercise is that you can get used to your new diet/food first. If you were to diet and exercise right off the bat, it can be too many changes at once and can be discouraging (at least for me!).
Good luck on ramping up your efforts over time!
Thanks, I’m definitely taking it slow this time… And if I fall off of the weight loss horse a few times, that’s okay too.
Some good ideas. I changed my diet a few years ago and it has helped keep the weight off. Still need to start that thing called exercise, if I only had a lawn to mow. Good luck!
I’m definitely incorporating the lawn as cardio for me this year! Why not, it’s an hour of work that if used correctly could be a great workout.
I think you’re doing everything right MR. Congratulations on the first 10 pounds. I’m all for frugal weight loss too. I will never sign-up for w.watchers or be suckered into another gym membership. I take a lot of inspiration from Mr T in Rocky 3 (I think it was #3). Doing pull-ups in the basement while Rocky was at the flasht gym. You know who won.
I would like to get in a range that I don’t have to worry about. Another state of equilibrium.
very true. I would like to get to a state where I don’t have to think about it much, and that requires a lifestyle change.
You are off to a great start Don. Keep at it!
I’ll go for more walks once the weather is nicer too. 🙂
Hi MR,
I have to say I’m in two minds about this one. I agree with your point about not throwing yourself into an exercise regime that is too rigorous to begin with, that’s just a surefire way to injury.
However.. I disagree with the concept of ‘losing weight before exercising’, and here’s why.
There’s simply no time like the present to get started. You can quite happily begin your weight loss diet in tandem with a light to moderate cardio/strength training regime. Believe me, after a couple of weeks you won’t be able to believe a) how much more energized you feel and b) how much weight you’ve dropped AND how much your muscle tone has increased.
I’m a big believer that seeing results like this will really spur you on to even greater success!
Thanks again for the article MR, it’s really great to hear you’re making progress! All the best with your routine!
Good luck with the exercise routine! You’ve got a solid plan. ANd losing weight will save you money in food and medical expenses, so keep up the great work!
Dear Moneyreasons,
I was wondering on a similar note,, Some nutritionists estimate that up to seventy five% of all men and women have undiagnosed food items allergic reactions. They might not be allergic reactions in the way that we normally consider of them – that is, we could not sneeze or get a rash, or go into anaphylactic shock. But they are allergies all the same exact, if these foods provoke a harmful immune response in the system. A good quality case in point is lactose intolerance – often times called a ‘milk allergy’. Folk with lactose intolerance won’t be able to digest one of the sugars that milk comprises, and milk is damaging to their bodies. They could perhaps get a tummy ache, or they would build a downside with phlegm in the lungs, windpipe or throat. A lot of men and women have a very similar allergy to wheat or other grains, or to specified vegetables.
Great Job!