How can I lose weight while sitting for exercise?
I have a severe foot injury and can not exercise standing, but need to try to lose 20 pounds. So I need to find a routine that will help me lose weight while sitting.
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November 15th, 2010 at 7:57 pm
I’m sorry for your injury – hope you feel better soon.
You’re limited but, you can ift weights and build up the upper body, and in building more muscle mass, you will burn more calories overtime. Now the muscles of the upper body aren’t as big unfortunately, but it is something, and you will be moving, and moving burns calories. Good luck!
November 15th, 2010 at 8:37 pm
your only option is strength training, which you can do on benches and machines sitting down. I can’t think of any cardio. The strength training wont help you lose too much though, diet is the only way until you heal.
November 15th, 2010 at 8:48 pm
Calorie shifting is an awesome way to lose weight. Working out is not the answer to weight loss.If you simply change certain eating patterns ( I do not mean restrictive fad diets ) you can lose an incredible amount of weight fast.If you check out the below website, they say you can lose 9 pounds every 11 days without fad diets. Hope this helps
http://newyou.pinurl.com
November 15th, 2010 at 9:07 pm
lift weights you don’t have to stand lifting weights
November 15th, 2010 at 9:29 pm
Weight loss is an overall process. You need to think about many factors. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes – move around as much as possible, even though you can’t walk. If you can access a gym use the rowing machines. Start a weight lifting routine. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4
November 15th, 2010 at 9:32 pm
Weight loss is 80% diet. There are many people that don’t workout and are thin.
It is really a matter of eating less because you aren’t burning much.
IOW make sure your supply isn’t exceeding your demand.
Depending on your limitation I would still recommend trying to do some weight training and find some way to get cardio in. Cardio is the key.
At the gym they have the arm cycles. That would be a good choice for cardio that requires sitting and just arm power.
Good luck! being injured sucks.
November 15th, 2010 at 10:09 pm
please start doing Kapalbhati pranayam as suggested by baba Ramdev for 10 minutes daily
November 15th, 2010 at 11:03 pm
You’ll need to get creative.
Burning a lot of calories involves large muscle groups and significant effort. There’s no way around that. Your best indicator that you’re getting it done is high heart rate.
Burning calories/fuel/food requires oxygen, and your cardiovascular system supplies oxygen to the muscles.
Higher heart rate = more oxygen = more calories burned.
1. Swim. Assuming you don’t have an open wound, you can use ankle floats to take your legs out of the equation. Competitive swimmers use them for stroke drills, they’re available at any aquatic store. I go to Kiefer.
2. Bike. Indoors or out. Remove the pedal from the injured side. If you have a problem with being upright, a recumbent exercise bike with one pedal removed should work. Yes, you can go long distances. I once had to do this from Milwaukee to Chicago when I blew out a knee on a long tour.
3. Rowing machine. Don’t use the injured foot on the footpads.
Don’t let an injury become an excuse. I know a couple one-legged Ironmen. Pretty fast, too.