Need some help, Anyone?

Lifestyle Health & Fitness
1

Hi,

I’m new here, but I have been reading the forum for a while. I need some advice for workout as I can’t go to a gym regularly. Usually during school days I run for about 15 min, with a 10 min warm-up walk after Fajr. But lately I have been home for Summer and have been super-lazy, which means I head to bed straight after Fajr and it has taken a toll on my body as well. Problem is, I might have to attend a wedding of a close friend in less than a month, and I’m badly out-of-shape.

I need some advice for (a) motivation to put on my running shoes and head outside instead of the bed (b) some start-up exercise especially for flabby arms and thighs, which I’m beginning to despise :frowning:

I have started a very stressful and challenging four-year program, so I want something that doesn’t take a lot of time as well. I usually give only about an hour for workout, which includes getting ready, warm-up, work-out and shower. Please tell me something which is time-effective, and can get me back in shape in a month or so?

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Climb up and down stairs of a high rise building....atleast 4 to 5 story for 1/2 hour atleast non stop........that should help cardio too!

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Re: Need some help, Anyone?

As we have mentioned many times before you cannot spot reduce fat. If you want to lose fat then the best thing is to do cardio. I would take up jogging again. You don't have to jog for along, but must be consistent.

Motivation? Well just think how much out of shape you will be and overweight if you continue to do nothing. The older you get the more weight you generally put on, providing you do nothing. Its easier to make a start now than when you are more overweight.

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Re: Need some help, Anyone?

are you a makeup freak? :hmmm:

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Re: Need some help, Anyone?

SindSagar- I live in suburbs so kinda hard to find a high-rise but may be I can do it on my basement staircase, hmm.. esp. for those days when I don't wanna go out. Thanks!

Arshad-I know, I know, I knowww and I have told myself this so many times. It's just that I like having a schedule which usually means I'm studying, and when I don't have that I just ditch everything :(. Okay, inshAllah I'll scold myself and do it.

Sara- not really a freak, but I do a little when I go out, why do you ask?

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some ideas..don't have to use all (or any lol)
-get an exercise dvd or taebo...the workouts are like half an hour and pretty challenging.
-workout for the length of one tv show
- post a calendar and put a star for everytime you workout. cheesy, but i feel really happy when i get my star lol.
-make a list of stuff that you can do everyday...even if you only have 5 minutes, that way it's not a huge loss before you go to sleep. like you can say to yourself, no matter what i will do x number of jumping jacks/leap frogs/scissor kicks/leg lifts etc everyday.
-cut out all drinks except water. that includes diet coke...it's full of chemicals which promote inflammation.
-make sure you make the appropriate dietary changes.
-get enough sleep, lack of sleep is very stressful to the body and will promote fat storage.
-don't be too harsh on yourself. make your weight loss goals realistic; no more than 2 lbs a week.
-remember that shalwar kameez are very forgiving outfits and it's easy to highlight what you like (eg. slim arms, collarbones).

Aaaj aap ne Lunch main kaya khaya
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High Intensity interval training would be the best answer for you. It is simply put a cycle of high intensity work followed by a cycle of low intensity work. You can do this in any number of different ways. It is the best possible way to get the best workout in the shortest amount of time with the best results, fat loss wise. A sample HIIT workout would be :

5 min warm up
30-45 seconds run at 90% - 100 %
1.5 min to 2 min jog at normal pace
Repeat for a total of 20 mins
5 min cool down at warm up or normal pace

You can also work do this on a treadmill. Increase speed and intensity using the speed and incline controls. You can also do this through sprints. Say 100 meter sprint then walk back to starting line rest for 30 seconds and repeat or you could come up with your own intervals or look up interval training workouts(HIIT workouts) on the internet or books.

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Safoora = Sephora (the makeup store)

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Hey Jalebi,

Thanks for all the tips. I like running outside because of fresh air so won't be able to do the video thingie, but I like the star on calendar stuff. I would definately do it. It would also make me feel happy/guilty when I look back at a month or so.

I usually only drink water, sometimes with lime when eating-out. Soda may be once a month, sometimes not even that. Eating has always been okay, I eat everything and have never stopped myself from anything. I have always been lean too, but because I started living by myself, I wouldn't cook as much during exams and then end up eating junk while cramming. That has made me a little conscious now.

And yes, shalwar kameez being forgiving is very true. I find that sweats usually tell you how you are doing body-wise. Sorry for writing this huge post, and thanks for your tips. :)

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Hi Iori, I actually do this, just didn't know it was called this. I did it when I started running and gradually increased the time of running vs brisk walking. That's how I need to build up again. Thanks :)

Just an update, I went for my run today, but ended up running for only about 7 min, rest was all brisk walk for a total of 30 min. It's a start, hopefully it'll get better. Thanks for all the help guys!

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I like that place! but the nearest one is quite some distance away :(