I have a lot of weight to loose (around 150lbs) I have made up my mind to loose it and have joined a gym. The gym has tons of different equipment. Should I mainly stick with a treadmill and bike for now, or start on some weights or how should I approche it? If it is treadmill, how long each time should I use it to be effective?
I would like to loose as much as possible and healthy within 14 weeks, due to vacation, however I understand it is going to take a lot of time to loose all 150lbs. Mainly I have a belly. Thanks so much for the help/advise.

Cory

My favorite, in addition to a reasonable workout, is Dr. Peter Gott: Amazon.com: Dr. Gott's No Flour, No Sugar Diet: Peter Gott,Robin Donovan: Books (http://www.amazon.com/Dr-Gotts-Flour-Sugar-Diet/dp/1884956521)

My post will be long because I think you are trying to do a great thing and there's a lot to say. Congratulations on deciding to take charge of your fitness. It'll pay off in so many ways.

I personally think its best to mix things up a lot... it keeps your body guessing and gives better results.

You need to approach this from two angles... food and exercise.

Concerning exercise, several things can help you have better results. First, if your gym offers a personal trainer for a time, do it. This trainer can really get you going in the right direction, and even if you need to spend a little more for a short time, getting a good start is a great thing. Thrilled you joined a gym. Use it as much as you can.

Second, if you can workout in the mornings, try to. This kicks up your metabolism early in the day, meaning you will burn more of those morning and early afternoon calories. Also, working out in the morning or at lunch means you will be more likely to check it off the list and do it. Putting it off oftentimes means it gets put off until another day. Its no fun getting up at 5am to workout. I'm a night owl. But I do it because it's the best way for me to get a workout done and over.

Third, if you can get a friend to workout with you, even if its not all the time, they can help keep you on track. It isn't needed, but it sure can pull you out of bed when you know another person is waiting to workout too.

As for what to do... mix it up. Treadmills and walking are good starters. Have a good pair of shoes for this. Stretch often and pace yourself. Its going to take a few weeks to break your body in. your joints might feel it after a long walk. Your legs might feel it the next day, especially if you don't stretch much.

Walking at a brisk pace is good, climbing stairs is great, swimming is low impact but some prefer not to do this until they like how they look in a bathing suit better, biking can be OK, jumping rope is KILLER... really, it sucks like mad but does the job.

You can also go to your local public library and check out workout dvds. Tae bo is one of my favs... it'll get into your hips, legs, back, and you get to throw punches and kicks around. It'll suck for the first few weeks, but you will see yourself getting stronger in time. Dvds are also good for that early morning exercise if you cannot leave the house.

Weights are good... while you are looking mostly for cardio to crank up your metabolism, strengthening your whole body, especially your core (abs, back, chest) will pay off down the line. You can tie in a partial workout after your walk (if you walk an hour you'll likely do 3-4 miles) by working some parts of your body one day and changing it up the next.

Understand it takes often 6-8 weeks to build a good habit... meaning stick with it no matter if you are losing the weight you want or not... it takes time to prime your body for weight loss, and the first few weeks will be about getting your body ready to shed pounds. I'm active almost daily, but when I start a new routine or program, I think about 2-3 weeks in is when I feel I've turned a corner and started to work the body the way it needs to be done.

Also, get good sleep and let your body rest. Take a good multivitamin.

As for foods, I'm not a fan of "diets" as much as I favor good nutrition... and the reasonable diets out there incorporate some of these concepts. The simplest things to address immediately are portions, ratios, methods, and junk.

Portion control isn't about starving you... its about a better balance. Cut back what you would have taken by a fourth or a third. Use smaller plates. Changing ratios means getting the veggies and fruits you need... and half my meal should be these, the other half carbs and protein. You'll be craving the fruit within two weeks if you make it a normal part of your meal.

Cooking methods is about food prep. This time of year the grill is your friend. It allows for cooking of meats with a little seasoning and perhaps a little olive oil. Cut back on the frying of meats with carb based crusts that just soak up fats. I tend to balance things out as best I can. If a grill a good flank steak, I might stir fry squash or asparagus with a little olive oil. It doesn't take a lot of one thing... sometimes just a lot of little things... to make a difference.

Also, eating patterns can be changed. Don't starve yourself... it'll cause your body to slow your metabolism. Eat breakfast... a slice whole grain toast with peanut butter and a banana, for ex. Fuel your body in the morning. Later morning, a snack of a few bites of cheese and lean meat. I agree cutting back on wheat products can help... reducing the higher processed stuff especially... but you can also be reasonable without cutting out completely. My late afternoon snack is a mix of nuts... macademias, cashews, sunflower, almonds... dry roasted (not honey)... have good oils for your bod and can really stave of hunger pangs until dinner. And moderation at dinner, especially with proportions, as mentioned. Why load your body with fuel you aren't going to be burning? You do need to eat, but moderately. Especially if you go out to eat... much of that food is loaded with calories and the portions are too much.

OK that's enough for now. Lots more I can say. Just wanted to get you started with some info. Some people come here for ideas and then never come back.

Feel free to ask more questions and update us on how you are doing.

Thanks so much KP7121!! I will definitely check back and keep you updated. I have made up my mind this time to stick with it and do whatever it takes. I have battled my weight issue for most of my life. I can not count how many times I have tried different diets, programs, etc... This is the first time I have joined a gym, and I love it!! I have realized that I must do something and I can not put it off anymore.

About the food change, I have always skipped breakfast. I am now eating oatmeal for Breakfast, a very small lunch, and then a small dinner before 6:00pm

What I have been doing (this is the first week at the gym) is I start with 20 minutes on the treadmill. Then over to the abdominal machine. I do 20 reps on it with 90lbs on the weight, then over to the Bike. I've been doing 10 minutes on the Bike then back to the treadmill for 15 minutes. I know it's not allot, but I'm trying to build up to it.

Again thanks so much! I check this site several times a day so I will keep a look-out for any post/replies/suggestions.

Cory

Glad to hear you've joined a gym and are making a workout part of your everyday plans... and good you are posting back here.

Forgot to mention concerning eating... one thing my wife does is to make sure she indulges now and then. When she's craving chocolate, shell have some... but shell make it worth it... if that gooey brownie is what she wants, shell do that... instead of trying to eat "around" it, trying to avoid it, and winding up eating more than she would have if she just indulged a bit. So getting a "fix" now and then is good to do... especially if you can bargain yourself into talking a walk before that treat.

Ill do the same with meals maybe every week or so... I'm not looking to lose weight, but I have had to lose a bit in the past when my metabolism seemed to slow. So to maintain I eat pretty thoughtfully most of the time, but then, usually on a weekend, especially with friends around, ill eat whatever without calorie counting or fussing about fat. One day has never wrecked the program, and I honestly think it confuses my body a bit... almost like it resets your body to think you'll be eating more or differently and then you get back to the program again.

Just listen to your body. Sometimes you need to take a few days off when you've been pushing hard. You'll probably see some loss early, then it might level... at which point you might need to change your workout a bit. Different people respond differently. Guess well see as you post.