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I'm 5'4", 145 lbs, 20 years old. I go for a 30-35 minute run every day, and I've really picked up the pace since I started (I can do about 3.2 miles in 30 mins outdoors now... a major accomplishment since i used to HATE running!!). But lately, the scale has been stuck at 145... I'd really like to see 135 just so that I'm not so close to the edge of the BMI scale. I KNOW what I have to do... incorporate strength training into my workouts, because I used to do it (with some videos, not acutal weights) but I just don't anymore because I... I'm not sure why. Time? I dont know. Boredom iwth the videos? Probably. But I know that this will help me reach my goal....

How do I know what exercies to do? How heavy should the weights be? How often should I do the strength training? I need help!! I'm in college and don't have nearly enough money to hire a trainer... what should I do???


Sat. Jun 10, 5:05pm

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You can do body weight exercises like squats, push-ups & lunges just about anywhere. I've been known to do lunges in line at the bank on super busy days & tubing and the ball are great, too. Do a google search, there's tons of information out there. You don't need a trainer or a gym to build muscle.

Saturday, June 10, 2006, 6:21 PM

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Go to the library they should have some books on strength training there. You could also do some easy ones to incorporate into your run b4 during or after like pushups, walking or stationary lunges squats (watch knee alignment, keep knee behind the toes or straight over the ankles) abdominals none of these exercises require wts expecially for a beginner and can be done anywhere. You could also find some strength training videos, or magazines, shape always has 2 or 3 strength exercises in every magazine. Check out the net there will be lots of info out there just make sure they are a reputable web site.

Since your at college enroll in a strength conditioning class for 1 quarter to learn the basics or just go the the weight room during open hours there will be an attendant working the room who I would be would be more than willing to give you pointers & a place to start. Hope this helps.

Saturday, June 10, 2006, 6:21 PM

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The FIRM is the best series of strength training videos. They are organized, hit every muscle group, fast and really work. You need to buy some weights (3, 5, and 8 pounds to start) and a bench to step up on for the leg press. You won't be disappointed - you will see results in 3 weeks.

Saturday, June 10, 2006, 7:55 PM

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Alternately, you may want to check your diet. See how many calories you consume, including late-night study snacks. For many people, weight loss is mostly diet, partly exercise. You'll only lose weight if you burn more calories than you consume.

Alternately, if you consume too few calories, your metabolism will shut down and you won't lose weight (b/c you won't burn as many as you eat, even though you eat so few).

Saturday, June 10, 2006, 10:06 PM

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these comments ae all true, but also, get ready to commit to change and patience. It takes patience to see results.

Sunday, June 11, 2006, 2:38 AM

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Yep--the formula is the same for everyone--eat less and exercise more. I wish it were easier.

Sunday, June 11, 2006, 10:32 AM

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OP here-- thanks for all your comments! :) I actually went down from 185 to 145 since October, so I'm definitely familiar with calorie counting and all that fun stuff hehe.. I guess I should've mentioned that! But anyway, I'll definitely get some weights, and I have a bunch of Shape magazines that my friend was getting rid of recently, so I'll look in there for some ideas on actual workouts that I can do.

Thanks again for the posts, peertrainer people are the bestttt!!! :)

Sunday, June 11, 2006, 10:39 AM

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increase routine

I have another suggestion, your body might be used to the same running everyday and your weight won't budge if your consistently doing exercises congruent with the weight your at. You could go for a couple of longer runs during the weekend to remedy that, but eventually your body will get use to that too, so then you start to maintain or go for even longer runs or higher intensity or you could also do a run in the morning and one in the evening on the same day occasionally. The point is you have to increase intensity, duration or fequency to keep seeing results. The same exercise will only maintain the weight your at. I wish you the best with whatever you chose.

Manurse

Sunday, June 11, 2006, 4:42 PM

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Adding to the poster right before me, here are a few suggestions:

1. Try 60 minute cardio work-outs rather than 30-35 minute cardio work-outs a few times a week.

2. Vary your cardio work-outs a little - try a rowing machine or an intense cardio class at the gym. If you ask your body to do different things and use different muscle groups while getting your cardio in, your body may have to work harder.

3. Consider a check-in with your doctor or nurse practioner. (I personally prefer nurse practioners - they tend to listen more.) Maybe you are at the weight that your body wants to be and it's a healthy weight. A health care professional might help you to review what is right for you.

Monday, June 12, 2006, 7:41 AM

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6:21 PM:

lunges in line at the bank! that is awesome. do you lift big tins of tomatoes in line at the supermarket? lol

Monday, June 12, 2006, 8:46 AM

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Need to change your program

Sounds like you just need to change your program. Your body has been accustomed to the routine. Add more minutes or change to cycling and pilates for a month. It will be cooler for the summer anyway.

Monday, June 12, 2006, 5:47 PM

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