I came on here 3 months ago but had to stop training due to university. Don't ask me why, lol.

But I am back again and I really have a few important questions.

I want to start training again but I dont know if I have the motivation to do so and I don't know what to do. Just yesterday my partner and I had a go at the treadmill and I was knackerd after 100 metres. I must breathe through my mouth insted of my nose because I have trouble breathing afterwards, my throat is really cold and feels like it burns when I breathe afterwards. Is there anyway I can stop this? When I run I breathe with my mouth open, I don't think it would be possible for me to breathe through my nose, it seems like I dont get enough oxygen in. So is there any exercises that would help me breathe easier?

I am also looking for a routine that will help my cardiovascular system. I am a real newbie in this area.... I gather that a routine in this section will help my breathing? What routine should I do for this? I did read in one section here that walking helps, and do that as a "warm up" before weight training. So would this help?

I am also trying to do weight training... but before I do more of this I need to eat healthy. I noticed that I have put on some weight after I have left home (around 8 months ago). Not much weight.. maybe 4 kilos or so, i'm not sure. I notice it around the buttocks and thighs, I want to do squats but i'm not sure if that will help me loose the weight there. Additionally I was also considering buying a bike to help too, would a bike help me loose weight around this area? Any other suggestions?

So yes I have tried to start eating healthy. I think I have mentioned this once before in a previous post of mine, but when I eat healthy things I tend to feel a bit dizzy. As if i'm not eating at all. I used to eat alot of junk food (even when I was living at home, but I didnt have a big lunch or dinner so I guess it sufficed for that). So just the other day I decdied to stop eating junk food when I realised I had gained weight. I've gone ... cold turky.... I guess you could say. Though I made exceptions that I could have 2 max take aways a week. Last night I did have pizza. But other than that I have been eating healthy snacks and meals. Though I don't know what to do because I get so dizzy because my body thinks im not eating, and I'm still hungry afterwards. I don't know what I can do. I cannot cook really, i'm only 18. So big healthy meals I'm not too sure on how to make.

Is there anything I can eat that would make me feel full and content? I don't eat eggs or seafood.... but I did eat 2 eggs yesterday in a deli choice mc donalds 'bacon and egg roll' (healthy choice insted of something bad). I eat fruit like grapes and bannanas and still feel hungry. I just don't know what to do or where to start with all this. I thought starting at my eating habits would be best before weight training and such. Do you think that after eating fruit and veggies... and whatever else that is healthy over a few weeks would make my body used to the food and not feel sick and dizzy anymore?

Sorry for the bad writing, and it being so jumbled up... I just don't know where to start. Thanks for your help!

before starting i would check with a doctor since you are feeling dizzy and shortness of breath. i would check that out before going any further! after that, i would take one step at a time in trying to change your dieting and exercising behaviors. i would start with walking or biking whichever you like better and get into a routine of doing that. do you have access to a gym? you can talk with a professional there about how to get into weight training. you dont need to cook to eat healthy. you can buy fruits and veggies and cut them up, have cereals or oatmeal, make sandwiches or wraps, and salads, you can order take out chinese steamed meals, buy yogurts... there are many options.

I concur! Go to your personal physician and have a physical. Make sure you share your symptoms. Once your results come back, discuss a good plan for nutrition and fitness.

Thanks, I guess I should get it checked out. But i've heard people with similar stories and I just thought that perhaps its because I do nothing. Seriously, I sit on the computer most of the day, I dont walk down town or anything like that. So I'm guessing that its because Im not used to doing training and stuff like that.

I do have access to a gym, but it is really expensive and I cant afford to go.

Thanks for the tips about the healthy food. Do you think it is wise to have dressings on it? Say if I made a wrap, to make it taste a bit nicer? (Subway has dressings :P lol) It depends what's in it doesnt it?

well if you dont exercise i would imagine you might get breathless easily but you re young so i would still check it out. as far as being dizzy, usually that is a sign of something-not eating enough, getting up too fast, something with your blood pressure. im not sure , im not a doc thats why id check it out. you dont need to go to a gym to workout-you could walk, bike etc outside and/or get resistance bands for the house. i always have dressing-i just limit the amount. i couldnt eat a salad plain-yuck and i never have fat-free. i have real dressing. i try to have something with olive oil in it but not always. id rather have real dressing than fat free bc the fat free is made of chemicals and the real dressing, especially if you have olive oil-based is made of the healthy fats we need in our diet. i just tell them-light on the dressing please.

Well I will try to get to a doctor next time I go. Just here it's a little difficult, doctors are expensive to see and ... lets just say they aren't great. If I asked them what was going on, I think she'd just say "you'll get used to it or something like that'. Anyway, other than going to see a doctor I just have a few questions:

Ive decided that I will eat some 'junk food' but not much. Enough to wean me off the sugar and fatty food.

I had my first training yesterday. I played 30 minutes on my Nintendo Wii for wii sports. I'm up to pro level in boxing. I managed to hit 25 boxing bags in the training section (beat my record of 20). After that I was pretty tired. Then I ran around my yard in a circle, did that around 5 times. (after that I was buggered) And then I did a few squats because I want to loose fat around the thighs and backside area. Do you think this is a good way to start training? All up it was around an hours worth..... just by doing all that would I have improved my cardio system slightly?

I was going to do crunches and push ups but I was really stuffed. As soon as I woke up this mornining all my muscles are aching, even after I went for a light walk just to relax them all afterwards. I'm starting to think this is going to be really hard to get back into, though i'm not going to give up.

I used to always be pretty slim and fit, but as soon as I realised it's a little bit harder to put my jeans on I knew it was time that I cant keep my current lifestyle. So i'm trying to fix it

Well that's not going to work, you can't "spot reduce" fat in specific areas of the body by doing exercises for that area. It will work the muscles in that area and that is good but if you're looking to lose some body fat, overall cardio exercises are the best bet.

Overall though I think you've got a great start, sounds like a really good workout to start out with. You should be able to tell when it's time to start incorporating more exercises or exercising longer. Once your starting "routine" gets easy, you better change it up or you'll stop seeing results.

i agree with splint c's above post. also i agree with the girls above about going to see the doctor. are you staying hydrated? dehydration can be a cause of dizziness, just a thought.

healthy eating isn't all fruits and veggies. you will still need protein and fiber. make sure you're getting everything in your diet, but just remember that moderation is the key. i would always eat breakfast, then have a snack of veggies and low-cal dressing between breakfast and lunch. lunch would usually be a huge salad with turkey and low-cal dressing again. fruit for snack (berries mostly), then dinner with a good cut of meat (chicken, fish, or lean beef) with some good veggies. i did a low carb diet though, that may not be for you. just sharing what worked for me.

later

it will be hard in the beginning and you will be sore. that is normal. listen to your body. your workout sounds fine.

Thanks for all the posts, clint, richie and jennifer

It has made me feel a little better with you guys saying that I have got off to a good start!

With regards to the thighs... I guess this is the main area that females don't really like. My arms are pretty good and i've got bigger than average biceps I guess. So I really just wanted to loose weight around the thighs. I have heard that losing weight in certain spots won't work, but I did know that doing squats helps that area like you said.

However muscle burns more fat than... fat itself right? Like, if you're sitting there resting the muscle will continue to burn fat? If I do squats and get a little bit of muscle down there I thought that would help reduce the fat as well as my other workouts as it would burn the fat down there.

You mentioned cardio excersies, does that mean walking and such? I tend to believe that the reason why I got a bad figure down there is because I sit at my computer all day long and don't move my backside. So do you think if I only spent an hour a day doing that I would look better? - P.S A friend of mine said that if you're not doing anything, sometimes just tighthing your backside muscles and then relaxing them constantly for a bit helps too, is this correct?

I am going to continue with my workout for a while, at the moment i'm working 4 days straight with sore muscles from my workout so I'm not going to do anything besides work, my parter was a little concerted cause its hard for me to move so he said "Work is your excersise don't do anything else"... so I'm gonna wait till the pain goes down a bit more before I start again.

Are there any reccomendations that I do? Such as with the squats and any cardio excercises that might help me get into shape. I don't have much body fat for except that region so i'm hoping that it will take it from there

Thanks again!

you cant spot reduce but you can build more muscle in a specific area. doing squats definitely helps the thigh area. muscle weighs more than fat so if you have more muscle you will be burning more calories at rest and your body will look tighter and leaner. cardio exercise means anything aerobic such as running, walking, biking vs. doing something anaerobic (weight training). if you are sedentary, for example you sit all the time it probably doesnt help your backside but having a larger backside could be from genetics too (mom and dad). if you move an hour a day that should help alot-squeezing even while sitting cant hurt like doing a contraction, and then letting go and contracting and letting go. you shouldnt be in pain. soreness is okay but if you are in pain rest up! if you overdo you wont want to workout at all. i would do combo of cardio and weight training. find a cardio exercise you like and do that a few times a week and find a beginner weight training routine (look one up online) that you could do with a few dumbells you could buy for your house and you are set. do a little at a time and build it up.

RE: Post-workout pain.
With the help of recent science, I came up w/ a great drink & day plan that really WORKS (and doesn't rely on Advil...). Advil's great, but some don't like to use drugs unless it's really needed.

In addition to drinking LOADs of water, drink the following:
1 energy drink of your choice - MUST contain B complex (B12, etc) & caffeine
1 Cherry juice drink (Odwalla Antioxidance is good).

(can be mixed or not.. ur choice)

STRETCH and REST. Stretching helps gently work the sore muscles (ur body is building new muscle) to get the blood flowing - and it's cheaper than a masseuse. ^_^ Rest is VITAL so no workouts (unless it's tai chi), no heavy lifting, good sleep etc.

you should be back to normal soon after the drinks and stretching will help minimize the pain/soreness naturally throughout the rest of the day. Depending on how you feel each day, repeat as needed.

** Note **: if your choice of energy drinks contian a large amt of vitamin C, DO NOT take any more than 1000mg per day. Doing so can hinder your health - and I'm not a health expert...

hope that helps!
-s

someone also told me really cold showers help sore muscles. yuck-i hate cold showers!

Thanks jennifer for your post and sam!

Sam thanks, I will try to drink what you have noted, do I continually drink it for the rest of that day and... days that I am sore for? Or just one or two drinks and then drink water after that?

Jennifer, I know this sounds crazy, but my partner's brother is a personal trainer. He lives here. I don't want to ask him this stuff because he is a really young male who is like other males around that age - you know what I mean. So thats why I ask on here insted of him because personally I think too I would be able to get more help here. Anyway, I asked him briefly about this and he said he had a client who did something called "high intensity strenght cardio workout" I cant remember the exact name but it was along the lines of that. It was a half hour session, and he pushed her so hard that apparently she felt sick at the end of each (maybe he's exagurating saying that he's a good instructor) but apparently after around 30 lessions of 30 minutes each apparently she has lost alot of weight and got slim thighs. She went to him aiming to get those slim thighs and I guess it worked. So in his routine he mentioned running and pushups etc. Pushups??? Uh yeah I didn't think that was a high intensity cardio workout.

I know now what a cardio workout is, basicly anything that really involves you controlling your breathing lol. Do you think punching a punching bag would work too as a cardio workout, and the Nintendo Wii sports game?

I'm going to try and get a bike, but in the meantime I'll probebly stick with running. So do you think 30 minutes a day of cardio would help alot?

I'm gonna look up a beginning weight training course and try to make a calender each day of what i'm going to do. Do you think it would be wise to also plan what I eat for breakfast each day? Such as: Monday - Cereal. Tuesday - Toast. Etc.

Thanks heaps!

there is something called hiit-high intensity interval training-you could look for old threads because alot of people have talked about it on here or you could google it to get more info. i wouldnt start getting into that until you are regularly doing cardio and are into a cardio routine first but it is something that you can incorporate into your workouts 2xs a week. you could do it for weight training or for cardio. i only know about it for cardio. basically you work really hard for a shorter amount of time. i dont know much about punching bags but i know boxing is a good work out so i can imagine punching bags are. also, i never tried wii sports games so i cant help you in that area. i would try to pick a few things you like and do them. the most important thing is to move. any movement is better than no movement. i think 30 min a day is great-maybe take 1 day off or listen to your body and see how you feel. in terms of your diet, it is helpful to write down what you eat to keep you on track so there is nothing wrong with writing it down. the only thing is i would give yourself a few options in case you dont have something available or you arent in the mood for something. this way it makes it a bit more reasonable and flexible.

Thanks, I'll get right on that!

you are welcome.

I found a website for the cardio workout, and one guy says on there that you get on a treadmil and run on there at a low percentage of your heart rate for around 2 minutes. Then he says you run 85 - 90 % of your heart rate for 30 seconds, and then lower it for 30, then high for 30 and lower.... do that for a set of 6 intervals. And then the last two minutes you wind down your running. Do you think this would work? I am going to try it in a minute, but I am wondering if i'm doing something wrong on the treadmill... see I dont have an automatic one and it's a little bit old. When I run it feels like Im pushing my legs so hard down on the treadmill just to keep it moving it feels so unnatural. As if I have to run on my toes so to speak cause I need to really push it. Though the other males in the family do it easily. Maybe it's just me. But that would explain why I gut buggered only after 30 seconds. Do you think it's the treadmill?

Also, i'm planning on getting a bike, I do really want one, but im thinking that for training purposes I should get a gym set bike, the ones that don't go anywhere. Would that be better than a normal bike?

Ok well that didn't go well.

I went on the treadmill and warmed up for 2 minutes, - walking on it. Otherwise any slight run and I wouldnt have made it through the first minute. I am still breathing hard I walked for two minutes, then I ran full paced for around 20 before my legs were about to collapse, I tried walking for the rest of the minute, and then I ran for around 15 seconds. I walked again for the rest of the minute and tried to run... I only lasted around 5 seconds.... then I basicly collapsed. My head feels like its spinning. Everytime I run it always feels like i'm running in winter because I get this cold frost going down my mouth. So its hard to breathe. It's times like these it makes me think why am I bothering trying to get fit. My body just can't do it, if it wasnt for the breathing problems I wouldn't have this issue. And I don't know why I get buggered so easily. I feel so sick now, and I just don't know what I can do anymore.

see a doc now!!!!i dont know what the word "buggered" means. i dont recommend you doing the hiit training .if you havent been exercising you arent ready to do high intensity exercise. it is really hard for anyone to do it. also i wouldnt do 6 intervals to start. i would start off slowly and build it up. also, if you were to do the hiit, you need to do a 5 minute warmup and a 5 minute progression into the exercise.
also, if you have the money for a bike, you should be able to see a doctor for your symptoms. if you are having breathing problems and other symptoms you really need to see a doctor before exercising. you shouldnt feel like you are spinning or are going to collapse. that is dangerous. see a doc NOW! im serious. im just trying to help you.

Thanks for the suggestion, hmm... I guess you're right. I only narrowed it down to that I am just not fit enough to be doing it straight out. With the bike, I was planning on saving up for one, but I guess i'll try and see the doctor too. Thanks.

the truth is it is possible nothing is wrong. i am not fit and i would be breathing hard after a hiit workout too. you need to build up to doing that and with any activity you need to start with a warmup. you seem like you really want to do this and are dedicated so why dont you make sure you are healthy and ok and ask your doc whatever you need to so you can get clearance to go ahead. you just seem to have symptoms that should be checked out. they may just be because you are doing too much too soon or too fast which could be b/c you are excited about getting in shape which is understandable. but you have to remember it is a process. im just trying to help so i hope you understand.

I know jennifer that you are just trying to help I appreciate that. But yeah I guess i'll just try and take it slowly. Ill start doing more basic things, and if i'm walking anywhere around the yard i'll run to the desitnation even if it's only short. Just stuff to get me into it I suppose

ok im glad you understand that im just concerned and that we all including myself (which im doing now) have to start somewhere (at the bottom) and build up to get in better shape. good luck and i hope you get to where you want to be!!

Well I saw my doc and they said it's just because i'm not use to the workout. I need to drink plenty of water and make sure i'm eating right I guess.

I look at myself in the mirror and I can see that I have gained a little weight, it makes me feel a little depressed cause I liked being pretty thin. Because I was the same weight for a long time it's strange to see this little extra baggage. If I keep up with my routines, how long do you think it would take to see a little improvement? I know I can't see it in a week, but say if I did it for a month, the HIIT 3 times a week, and a bit of weight training and watching what I eat. (The HIIT training will start of as a low level but improve as I get better of course). So yeah i'm just wondering how long it may take roughly just to see a little bit of difference. That way I know that I am also doing it right.

hmm im not sure how long it will take bc everybody's body is different and responds differently. i would say if you are consistent that is the most important thing. if you are consistent with a good balanced diet and a good exercise routine then your body should start to make changes within a month or 2 (thats a guess). dont just go by a number on a scale, go by how your clothes are fitting too.

Hi Sian, you sound pretty dedicated to change. I have noted a few points after looking at your threads and have my two-pennyworth to add to this post.

I am all about mindset and mentality. It is where I put my focus. All the exercise specifics, blah blah come a very poor second to mindset for me, though I appreciate it isn't how everyone works.

If the goal is in the future, it can be difficult to associate yourself with it, and it never appears to get closer. Some people wait for physical change to take them to the next step, and are lost until that physical change takes place. I believe physical change is ALWAYS a symptom of changes in your mindset, so you change the way you think and your body follows. Also, it takes away the drain and drudgery of 'when will i get there?' as your mind set can be changed in a heartbeat.

I have a big goal at the moment, and I have written it down on a piece of paper in the present tense. This is a very old technique, though it isn't used enough in my view (you have probably already heard of it a hundred times). Each day, first thing in the morning and last thing at night I read the statement, and believe that it describes who I am, not who I want to be. Your mind can't tell the difference between reality and the thoughts that go through your mind, so it aligns them as the same thing. This is how visualisation works.

For instance, I may say I am a runner who comfortably runs 7 min miles. I read that over and over and accept it as fact. Then when I'm running and feel tired, I remind myself that 'I CAN run 7 min miles' and immediately my performance improves, always without fail. Just when I struggle on the last rep, I remind myself that this is a very easy set, normally I do much more, and my body responds by lifting the bar.

'Perception is greater than fact, for if the dream is big enough the facts don't count'

This is one of the reasons I don't count calories, and over analyse my workouts. Actually I believe I am exceptionally knowledgable in training practices, but it is useless without the mindset. First comes DESIRE which you already have, then comes the FAITH that it is already yours.

The reason you push for goals is because deep down it resonates with you and you believe that is who you REALLY are. Bring that belief to the surface and live it!

If I want to lose a stone (which I do) and someone reminds me that I am now 180lbs, I recite in my mind over and over that I am actually 165lbs, and behave as if I am 165lbs. My body responds to that by giving me what I want.

ASK and you create the space to RECIEVE. If you just wish for it, then you live in hope that it will just turn up one day. By ASKING for it, you are saying with confidence that you deserve it. People don't openly ask for things they don't feel they deserve, and often don't get them. How often have you seen someone ask for something brashly, and the people around think 'what an arrogant sod', however these people get things that the meek don't.

I hope this makes a bit of sense, cos I seem to have gone off at a tangent.

I was quite intrigued by your response Dean, thankyou for that insight. I 110% believe that what you are saying is true, not only does it make sense, but a few months ago I brought a book called "The Secret", perhaps you have heard of it, it's really popular. Basicly what it says is the secret in life is to believe you already have something, or picture you receiving it. If you wish to be rich, just keep saying you are, keep imagining yourself as you were rich, and act as if you actually are. Then you will find that you will become wealthy.

I will do that and write down a sentance or so and read it when I wake up and before I go to bed. I guess it would be best to put it on my monitor lol because I am always at the computer (but i'm trying to stop that).

Though I am wondering, even if I have that mindset, if I don't change what I eat I don't think I would see the changes.... As you said though along the lines of act as if you can always run 7 miles, act as though you ARE fit at healthy.... wouldn't that mean that I would stop eating junk food? If I was to pretend that I was really fit and healthy I wouldn't be eating junk food, but what if I choose to? ... I would feel.... a bit down because I know that I shouldn't do it because I AM fit and healthy. Do you know what I mean?

Thanks for the insight though, I feel much better once again and feel keen enough to start exercising. Though I am just stuck where to start... Basics... but I don't know whether I should play wii sports for fitness, and practise on my cardio... or just simply do weight training or both.

start with something-start with what you enjoy the most. the most important thing is to take the first step. whats important is to move, to be active, you can always increase or change your routine from there.

Yeah, I have read 'The Secret' and seen the film. I'm also reading 'Think and Grow Rich' by Napoleon Hill, which covers some of the same principles. There is some good value in it, though it can be misinterpreted.

As you remember in the secret, everything is closely related to your emotions. Release the worry, the fear, the what if's and the how will it work? questions. Just focus on enjoying the experiences, relaxing and fully LIVING. Sounds very cliche, but living is what life is about. Not trying to exist in uncertainty and doubt.

Have fun with it, thats my only personal secret. If I can smile whiling doing it, it is always the right thing to do. Even if the smile is internal because my face is screwed up with effort. Inside I'm always dancing to the rhythm of life. Does that make me perfect? Yes and No. I was born perfect, but I'm no more perfect than anyone else.