So I'm in horrid shape... I'm 5'6, female, 138... and my saltler scale says I have a 23% body fat (LIES)... I did a vague tape measure test, (neck 13, waist 28, hips 38) and it said I was 25.something... ANYWAYS....
I can't run because I lack the dedication/interest/cardio ... Also I just graduated university and am on a tight budget (but I understand I must invest in my health)... I haven't done consistant physical activity since I (successfully) did a 40 day yoga challenge in February.. I've been slacking... basically I'm 'skinny fat'
SO my question is, what is the best route for me to get 'fit'...
I've always been interested in cross fit, but honestly I struggle with even doing a solid push up :S... but I have this burning desire to try it haha
So crossfit, or would you recommend a personal trainer?
Crossfit. If I had to name one of the best adult decisions I've made thus far, starting crossfit would be at the top of the list. My only regret is that I sat on my ass for two years occasionally visiting the crossfit website thinking that I could never do it, but how awesome it would be to try.
It's amazing how my overall fitness has improved in just three months. During one of my first sessions I could only step onto a box instead of box jumping. Last week (after having not done them since) I started to do the step ups, but my coach told me to just jump. I was amazed at how easy it was when just three months ago I struggled so much. I think that's a true testament to crossfit's success. Even without doing that movement for so long I still improved immensely in that area because my overall fitness is so much greater.
As Kent said above, everything at Crossfit is scalable. You can scale push-ups until you have it down. If you can't lift the dumb bell, use a dowel until you have solid form and feel comfortable with the movement. I'm incredibly uncoordinated and consistently finish towards the end of every WOD, but once I got over myself and only measure my progress against my own previous performances I don't care that my name is in the last spot on the whiteboard. At least it's on there! A lot of crossfit boxes have trial classes for people to test it out. Find one near you that offers that option and see how it works for you.
It's not easy, but so so rewarding. In terms of quantifiable results, I haven't weighed myself in over a month and have never tested fat percentages or anything, but I am down a clothing size and a lot of my "softness" is gone. Even my abs are getting hard! I'm 5'1 and was 142 at last weigh-in so I clearly had some weight to lose (still do), but it's not about that. It's about being stronger, healthier, and frankly, much much happier.
You could do crossfit, heavily scaled down to match your current ability.
You could also check out Mark Sisson's Primal Fitness ebook, whose price is giving away your email address: http://www.marksdailyapple.com/subscribe-to-blog/
I would personally avoid a personal trainer - they tend to put people through the gauntlet of isolation exercises and machines. I'm of the opinion that compound barbell exercises are your best bet - squat, deadlift, bench press, shoulder press. You could follow a structured program like Starting Strength, for example. Lots of free info on that program here: http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki but unless you're a proprioceptive wizard, you might need help from someone to make sure your form on the exercises is good.
Yea, I'm working on the skinny fat too. I dont have the interest or dedication to do crossfit or any other program. I'm a free spirit when it comes to that kind of thing, if I'm exercising I want to be doing something fun to avoid knowing i'm exercising!!
Walking and stairs have helped me, but you do need some resistant training. That said, you can learn the things you need to do and find things around the house to do them with. I like the option of spontaneous fitness when it strikes me, so I'll use large cans of tomatoes for arm workouts, bottled water, etc.
Find what works for you and go for it, don't loose anymore fat and start moving!!
i got into amazing shape by doing kettlebells at home, i bought a kettlebell dvd and did at home, it has really sculpted me, i have 6 pack abs, feel much stronger and lean, and i don't have to leave the house which is a bonus when u have 2 young kids to look after, good luck!
Sounds like we have very similar body types. 5’5” and about 40 days ago I was dunked in a tank and learned I had 23% body fat (“ideal” for a woman of my age and measurements, but still disappointing to someone who work out so much and is always trying to eat well). I can give you both perspectives because for the past two years I did personal training 2-3 times weekly plus independent workouts another couple times a week. I joined cross fit a couple months ago due to moving and was sad to leave my trainer (not all trainers are using weight machines and fit into the “globo gym” stereotype that some would have you believe). If you’re not very self-motivated to exercise I would recommend personal training to start (there’s nothing like someone waiting for you to get you to the gym). Crossfit has been fantastic because I’m competitive and I have no problem getting myself there, and to be honest training helped build my confidence to walk into an intense environment like crossfit. With that said, since going strict paleo over a month ago and seeing major transformation I learned that its 85-90% about nutrition. I don’t care how hard you work or exercise, if your diet is not dialed in all the sweat in the world won’t help.
I do CrossFit I've never had a personal trainer so I can't really compare the two. Your choice would really depend on a number of factors -- among them budget and proximity to the nearest CrossFit affiliate in your area.
CrossFit boxes offer trial sessions, so you could make your decision after having tried it. I realize it's not for everyone, but personally, it's the best health and fitness-related decision I've ever made.
You could also start by doing body weight exercises at home. Here's a routine for beginners by Nerd Fitness: Beginner Body Weight Workout: Burn Fat, Build Muscle.
Crossfit- if you can afford it. I was doing CF at 312lbs and though it was a struggle I made it through every wod... I can't afford it anymore but it's a dream of mine to make my own crossfit set up at home and pull the local gym"s wod from their website to do on my own.
I have an obvious bias, but my opinion is that working with a good trainer one-on-one is better than joining any gym.
A trainer can adapt an exercise program to your specific needs and goals rather than forcing you to adapt to an exercise program already in place, and the cost of a trainer can be offset by avoiding gym membership fees.
Anyway, it's not like Crossfit or a trainer are you're only choices. For an absolute beginner, as long as you don't get carried away, anything is better than nothing. Walking 20 minutes every other day will get you started.
Wait. What does "fit" mean to you? There are a lot of different components to fitness, and CF and trainer potentially work on different aspects.
I'd vote for the trainer. I started using a trainer because I wanted a customized program tailored to my specialized needs, including working around my existing activities. We use almost 100% free weights. I still need the assist on dips, so we do use the dip machine.
You can also do pushups (and inverted rows hanging from your dining room table to offset) all on your own without trainer or CF box, if by "fitness" you mean "upper body strength." Plus it feels pretty badass to be able to drop and give yourself 20 outside a gym, just for the hell of it.
23% body fat for a female is actually excellent! Not sure you need to lose that much then. Crossfit will be tough if your fitness level is not great, so you may be best to find a personal trainer who can guide you for a few sessions and give you a program you can do at home. Investing in your health is important but doesn't need to cost the earth.
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