Getting into Shape

You might want to look into places that prepare meals - I remember hearing commercials for a place in Sylvania a while back. If I recall correctly, you'd select the meals and they would come packaged and ready to cook and serve.

Another thing to think about is something like Rachel Ray's food for a week. I've seen this particular show of hers advertised but never actually watched it. The idea is that you cook on either Saturday or Sunday and you end up with all your meals for the week.

I'm with you on the cooking for 1 issue. My husband travels quite a bit and I've come to conclusion that popcorn is an essential food group. The cook time and clean up for just one person is daunting when you've got so many other things on the schedule.

I'm a big fan of Lee Williams House of Meats (they're at Andersons and individual locations around the city). They've got quite a number of prepared foods that just need to be cooked. I like their stuffed cabbage, stuffed chicken breasts (assorted ways) and crusted fish selections. I just put them on tin foil and pop them in the oven and they're done...

Also, I believe Mercy St. V's has a program where they analyze your lifestyle and make suggestions for how fit healthy eating and exercise into it. I think I'd prefer a hospital program to any other. Here is the link to their Weight Management Center, if you're interested in comparing programs:

http://www.mercyweb.org/servcies_weight_management_center.aspx

[iframe width="480" height="360" src="http://www.youtube.com/embed/Daj_mijJMCI" frameborder="0" allowfullscreen]</iframe>

http://youtu.be/Daj_mijJMCI

When I was single and lived alone, I practically lived on grilled chicken salads for dinner.

Kept a stock of various fresh veggies and salad toppings chopped up in the fridge. Put a chicken breast on my small George Foreman grill, assembled my salad, and cut up the chicken breast. Ta da...dinner in less than 10 minutes with minimal cleanup.

I mixed up the variety of salad toppings, of course, so that I didn't feel like I was eating the same thing too often.

(That's not the only dinner I ever ate, of course, but probably 3-4 nights a week. Was in the best shape of my life back then too.)

I'm in shape........round is a shape.:P

You can cook for almost the whole week in one day.

I make my steelcut oats (my everyday breakfast), some chicken, some ground turkey with taco seasoning, and a couple other things every Sunday. Takes maybe an hour or two to make everything, but I have enough, usually, to last for the whole week. Occasionally I'll make fish tacos, whole brown rice in the microwave or some other food throughout the week, but that only takes 20 minutes at most? Get away from fast food.

As for workouts, an hour a day is a lot for lifting. You could get in amazing shape by lifting for half that time, or doing ~1 HR a day, 4 days a week. I'd recommend starting at 4 days because its easy to burn out if you're lifting everyday -- and you shouldn't lift everyday because your body needs recovery time. 5 days, each day working a different body part (chest, legs, arms, shoulders, back) is maximum.

Look up Scott Herman on YouTube. He has some excellent routines for each body part. If you're afraid of free weights, then just adopt the exercises to machines.

PS, don't be intimidated by machines or free weights. There are tons of videos online to help understand proper use and form. Also, no one at a gym will think you're an idiot if you ask how to use the equipment. If anything, you'll meet a new person who'll be helpful regarding exercises.

JJ: Steel cut oats every day for breakfast? You must have the freshly scrubbed colon of a newborn. Wish I could do it, but I still love cereal too much...

As for exercise, I have actually used P90X for the past 6 months and it has done me a world of good. I know a lot of people are scared off by the intensity of it (and its cousin workout series, "Insanity"), but I have lost 25 lbs. (210-185) and gained a lot more strength and balance.

What I actually liked about it was that for about $130:

(a) I didn't have to join a gym--did it all at home,
(b) workouts were about 1-1 1/4 hours,
(c ) equipment purchase was minimal; an over-the-door pull-up bar and weight bands (yeah, the bands actually work well). Some people like push-up bars, but my wrists are OK so I've never needed 'em.
(d) the exercises are just simple, direct work: push-ups, pull-ups, jumping jacks etc. Each day is different--3 cardio (plyometrics, yoga, kempo) and 3 resistance (chest and back, shoulders and arms, legs and back).
(e) they show you modifications to each exercise so if you can't do the original moves, you can do an alternative.

Also, my flexibility has greatly increased. Before I started, I could barely hit mid-shin when trying to touch my toes; six months later, I can cup my hands around my heels. Never thought I would be doing yoga, but that is one of the workouts per week (each workout is different each day) and it kicks my ass--but I'm a hell of a lot stronger and balanced.

You sound pretty active already, so maybe something else in the Beachbody home exercise line--like 10 Minute Trainer would be right, but honestly I never had the results at a gym that I've had with P90X. It isn't just the noticeable physical change--my BP is down too, from 130/80 to 115/65. And I don't have to haul myself 15 minutes away to the YMCA or Bally's to work out.

As with any program, your diet is paramount. Don't have to follow the P90X diet to get it to work, just eat sensible like you have been doing.

I'll second P90X. I've had gym memberships on and off over the years but I always find myself exercising in spurts. I haven't lost weight on it but I haven't been doing the whole program - just the lifting DVD's. I've never been as strong as I am now, just from doing the weight training DVD's 2 to 3 times a week.

I'll second the yoga comment as well - I never thought I'd do it but after trying it I was surprised not only by how much of a workout it is but also how much better it makes me feel.

P90X is actually a great system if followed correctly.

I can't eat plain steelcut oats. They're horrible! I follow Alton Brown's cooking instructions (easily found if you Google "alton brown steelcut oats) and add honey and fresh berries. Without the honey and berries, I could never eat steelcut oats.

I firmly believe that yoga is a good complement to any workout program, and I've been trying to tell my husband for years that it would help him.

He's very active and plays a lot of sports, but gets a lot of little aches and pains that I think yoga would help alleviate.

(I really need to get back into doing yoga...sigh...it was a big part of my workout routine when I was in fantastic shape. Back when I actually had a workout routine. LOL)

I am on the medifast dite 5 and one plane I do 5 shakes per day and one lean meal per day started in may lost 75 lbs and still going check it out at www.medifast.com

Yeah... 5 shakes per day is not reasonable. You can use protein bars/shakes to replace A MEAL, but 5 shakes per day is horrible.

Life is all about control.

Majermark:

1.) The link you provided is for a different company. I believe you meant to post this link for Medifast Weight Loss

2.) Congratulations on losing the weight. Just promise us that once you get down to your ideal or goal weight, you have an ironclad plan to transition to real food again. That has been the historic weakness of any "shake-based" weight loss plan...once you go off the shakes, the weight piles back on because the shakes don't teach you portion size/control. And being on shakes for the rest of life is just depressing for 99% of people, I think.

For me, the key to balance has been breaking free of "breakfast/lunch/dinner" tradition and eating 5-6 (usually 5) small meals per day at regular, three-hour, intervals. No energy loss, never really hungry, and most of all...because I'm not starving in the 5-6 hours between lunch and dinner...I don't overeat at each meal (especially dinner).

Good luck, and congratulations again.

Those of you that promote Yoga...
Which would you suggest - a class say at the YMCA? or a DVD? Any specific DVD you would recommend? I took a simple class years ago and would really like to get back into it. It was more of a workout than I expected.

Oldhometown brings up an excellent point about eating more in smaller portions. This is also key to ANY workout/weightloss regimen.

SJD - at the time that I did yoga regularly, I worked at a company that had its own in-house fitness center. Yoga classes were offered a few times a week during lunch time.

Which was awesome! If I had a bad morning, the lunchtime yoga provided a great mental break to help the afternoon go better.

I personally have a hard time getting motivated to workout DVDs, though I know they work very well for many people. Not sure of any specific DVD names myself.

My fiancee is big on the yoga DVD's. I know that she likes several of the Gaiam brand, specifically this guy's:
http://www.amazon.com/Rodney-Yees-Yoga-Beginners-Yee/dp/B001F76OKC/ref=sr_1_8?ie=UTF8&qid=1317406292&sr=8-8

If you're anything like me (inflexible) make sure you get a yoga brick and strap to make up the distance until you can stretch farther. You can substitute a book or box for the brick if you're cheap.

Thanks mom and id.
I think I might even have a Gaiam brand DVD.
Maybe I should look into some classes first maybe - make sure I am doing it right, then try it on my own.

And Yes - I can be frugal.

If you're looking for a good yoga cd, I'd like to share with you one of my favs:

http://www.gaiam.com/product/am-pm+yoga+conditioning+for+weight+loss+dvd.do

Suzanne Deason also has a stress relief one that is perfect for anytime or just before bed.

I believe Weight Watchers is the best all around diet system out there. You can join on line for free. They also have a selection of frozen entrees which you can build a healthy meal around.

25 years ago I lost over 80 lbs. I weigh even less than that today.

I also like yoga for stress relief. I'm fortunate at my age to still very limber.

For those looking for Yoga CD/DVD's may I suggest (and I will do myself) go to the local library. In past while in their multimedia secion I've seen various Yoga material. Just never caught my interest till now.

Thanks for all of the replies. I've been somewhat tempted to try Weight Watchers, but my biggest problem with it, is that it seems tied to much to "buy our meals". While a healthy meal to toss in the microwave is still a lot better than what I'm currently doing, I'd kinda like to do it the right way. As in when I cook my myself, or family friends I'd like to have a nice repertoire of healthy meals that I can live with for the rest of my life and not be tied into a specific brand.

Guess I could always use it in the meanwhile and use it as a spring board.

The Foreman grill is a real asset for quick cooking. As Maggie said, you can get numerous single cuts of meat at House of Meats and just cook them in the grill. While eating a chicken breast portion for supper, you can be grilling another one to cut up for chicken salad. The same goes for small steaks: cook one (leave the grill open, cook one side at a time) and while you're eating, cook another one to slice up for a steak salad.

Also, you might benefit from buying large trays of raw vegetables and splitting them up into several portions instead of having a fast food meal. There's nothing wrong with having just raw veggies for one meal -- you'll get your protein & other stuff in the next meal anyway. Or you can add a handful of raw nuts.

Good luck with your plans & keep us posted!

Agree with viola and Maggie, planning to get one this weekend. Chicken is a relatively cheap form of protein so planning to stock up my freezer come the next sell. I love veggies, especially broccoli, green beans and corn so will be buying those as well.

It's a process though :) just glad to really get it started. I joined the YMCA and taking JJFad's advice in asking for help. So hopefully someone there can help me refine a good workout regime, and enjoy mom2's recommendation of Yoga.

Being a techy, tempted to start writing this down and document it all. Who knows if I succeed it might help someone else.

BTW props to House of Meats been a fan ever since I moved here as my Dad bought there almost exclusively. But at the time I was kinda spoiled by his and my step-mom's cooking.

The one thing I have bought there before and should revisit is their amazing selection of pre-seasoned chicken breasts. For $$ reasons I will probably still stick to Kroger sells for bulk everyday eats, but a once a week or so splurge of their delicious offerings is a welcome. I'm getting excited :)

Congrats on taking the first steps, Coffee.

Personally, I think joining a gym is a great idea. I have more motivation when I'm at a gym than when I would work out at home. The Y is an excellent choice. I loved the Pburg Y, but I currently workout at a different Y. The people at both have been great and the wait time for equipment is minimal, if there is a wait. I'd recommend going early in the morning (almost NO ONE is there at 5:30, when I go) or later in the day (7ish), as there is likely a crowd around 5-6 pm -- when most people get out of work.

Here is a great starting point for the basics:
http://forums.menshealth.com/eve/forums/a/tpc/f/855109121/m/1441036627
The forum is very useful and the poasters are EXTREMELY helpful (i.e., very few dicks). From beginner to expert, the website will be a valuable source for all things fitness related.

Also, your thought of keeping a journal is excellent and important. While not as in-depth as your future journal -- and probably far more disorderly -- I keep a journal of my daily workouts on sheets of scrap paper. I just use the journal to log my weight/sets/reps of every exercise. Keeping track of where you are in development is important to going forward. I think a huge mistake that many people make when working out is trying to recall from memory the previous weight/sets/reps of their workout. By tracking the progress, you'll know that you lifted X weight last time, and this time it was easier -- so you can make a notation to bump the weight up 5 pounds on the next workout. When doing multiple exercises a day, especially when the interval between working the same muscle group may be a week, logging the workout information is invaluable.

I also think it is important to realize that working out is never fun. I have to push myself to go the gym 5 days a week. I'd compare going to the gym to having promised to meet your friends out for a drink:

Sometimes you're tired from a long day at work and going out feels like the last place you'd like exert any remaining energy -- maybe you have thoughts about calling your friend to tell them you can't make it for some reason or another. But, you suck it up and go out. Once you're out, then you have fun. In the end, you're glad you didn't pass up the opportunity.

Same thing with working out. I have to drag myself to the gym most days. Once I am there and do the first exercise, I'm glad I went.

Good luck!