I have been working out for a couple weeks now - prior to going home for break I went to the doctor and I droped 36 pounds, which was good. But I lapsed when I went home - now I am back on track - did induction for 3-4days. However I was wondering is there some sort of exercise regimen I can get on. I don't want to bulk up - I basically I want to have lean body - not so much muscle mass. Any advise - let me know thanks.
-s-

I would go to the exercise forum here as well as checking out the link to Graeme and Kate Street - their info is pretty good and informative reading

Good Luck!

Lisa
5/03
5'7"
268/230/140ish

A good thing to try is walking. I try to walk about 3-4 miles a day 4-6 days a week. It really helps me to loose weight.

I also do some light weight training. I wouldn't worry about bulking up too much. You would have to work with really heavy weights to do that. If you stick to 5 -10 pound weights, you probably won't add too much muscle.

Started Atkins on 9/20/03
235-->190; 150 goal

Great advice so far.

Aerobic exercise, like walking, is the best way to burn fat, especially if you have quite a way to go to goal. Add stair-climbing to your day, accumulate 30 minutes of active movement, and you're on your way.

As for "bulking"--you won't, unless (as Paladin says) you use VERY heavy weights. If you're a woman, you don't have the testosterone to "bulk" without extremely heavy training.

Carrying small hand weights (no more than 2 lbs) when you walk increases the work. And if you don't mind people staring, you can do an upper body workout while you walk. Lateral lifts, triceps kickbacks, biceps curls, and shoulder presses.

Barb L.
Started Atkins January 2003
162/137/130

Weight training can be done without bulking up. Resistance works great. 5lb dumbells also work great, but don't add bulk. I am going for lean muscle, not bulk.

Barb - 30 lbs gone FOREVER!
www.iwsgroupinc.com - website design and development


Atkins-3/14/03
174/144/135 5'2"
"A little knowledge is a dangerous thing."
Knowledge is POWER

Check out the Body for Life program for a structured program that is a great introduction to weight trsining.

Jen
175/129/120

Samm, there's an old saying that the best exericise is one that you will actually do! And any exercise is better than none--so if there is anything you enjoy and commit to, do it! Walking is always a great way to start if you haven't been exercising before....

If you want to get on a structured program at home, I think the Street's program can't be beat for low carbers. Body for Life is great, too, but you may want to ignore the diet recommendations and focus on the exericse regime.

IMO, weight training of some type is the most effective type exercise for changing the shape of your body and burning calories. If you are a woman, it will almost be impossible to bulk up noticeably, even using heavy weights, unless you are genetically inclined to do so. No one looking at me on the street would ever guess I lift weights--my muscles just don't show "in real life" (unless I want them to ) But doing weight training will give you the firmness and tone you will want to show off a lean body. www.exrx.net is a great site for learning all about exercise and weights if you want to create your own program.

In addition, yoga is especially beneficial for both lengthening muscles, flexibility, and strength. Not to mention stress reduction and mind/body connection. I recommend classes, but there are some good tapes and DVD's out there, too, if you prefer to work at home. Pilates is also good for strengthening and elongating muscles, and is especially good for your core muscles (abs and back) which provide the structure for the rest of your body.

The most important thing, no matter what exercise you choose, is making it a consistent and permanent part of your life.

JMHO!



BC
172/108/108
Zone since 4/98

I do the ellipse 4-5 days a week for 30 minutes. I always avoid free weights because I find them boring, but the ellipse has poles that you push and pull back and forth while you're doing the cycling motion. My arms have toned up with just that resistance. My legs are very toned, my thighs are smaller and my butt is higher. People always try to "spot reduce" but that just doesn't happen. If you do cardio you'll see benefits all over.

180pg/170/145/140
Size 12/8/? 5'7"

I walk 30-40 minutes every day on my lunch break. I find free weight boooring, too, but try this: a great time to do free weights is while watching your favorite show. Stand in the middle of the living room and do some squats, lunges, biceps, triceps kickbacks, crunches, etc. You can get a nice workout during a 30 minute show.

Rachel in Texas

5'4"
Valentine's: 220/215/210
Overall: 225/215/140