This is my plan but I need some help.

Mon. & Tues.-walk 30 min. on treadmill

Wed-Fri- walk 15-20 min. on treadmill ( those are my work days & I do A LOT of walking on those plus a lot of stairs in the wharehouse)

I plan on resting from walking on Sat. & Sun.  I also work on Sat. ALL DAY so I will get walking & stairs in on that day too.

My question is what kind of strength training should I do?  Is there a website I can go to that will explain to me in detail how to do them??

Thanks, Marissa

Some hand weights might help with all the walking or for use with the treadmill.  You can start out with a 3#.  Check the fitness section, because I think I saw something about this on there.  You can search in the upper right hand corner. 

I've actually heard from personal trainers that you should AVOID using handweights when walking because it does more harm than good.  (hard on the joints)

Myalliplan has a section in it (look under "my activity plan" to the left of the page - then go to my strength training log).  There are a bunch of recommended strength training exercises in there with animated demos to show you what to do.  Some of them require hand weights, some use your body weight, and some use gym equipment - you can choose from each category what type of exercise you want to do based on what equipment your dealing with. I think you should aim to do 2-3 sets of 10-15 reps in each set.

You are correct lilnoelle! I never advise my clients to use weights (hand or ankle weights) while walking. Any minor benefits (you only burn a few more cals than without) aren't worth the risks of injury to your joints!

Hi Marissa,

I was just reading your exercise post. I'm surprised a fitness expert hasn't responded to you yet. Although I am not an expert, I can tell you that your routine is NOT enough, especially if you want to lose weight. If you're trying to maintain, sure, but it's not enough to move you below the weight that you are currently.

Think about it. Walking 30 minutes on a treadmill adds a little bit of a burn when you incline on at least a 3 level and go 4.0 mph. Are you doing that? Also, you need to increase the time to about 45 minutes or even 60 minutes to have a real effect.  I know you work on a job that includes a vast amount of physical activity, but your body is already use to that so it really doesn't matter. You need to include something like resistance training. Get a Billy Blanks DVD with his wrist bands and do as much as you can (at least 22 minutes) three times a week (alternate days from the treadmill). Finally, pick ONE rest day. Even on those days you can have a leisurely walk with the kids or dog for about 20 minutes, or simiply dance to some videos for 10 minutes. You'll feel invigorated!

I lost 81 pounds mixing up my exercise routine and now I have 62 to go. My prayer is that Alli will bring me over my hump. I look forward to hearing positive news about your workout. Remember, it's not about your activity at work. It's about core training and target zone training. You need to focus on specific muscle groups, which I am certain you are not doing while you are at work. Also, try doing some lunges and squats at home.  

Good luck and God Bless You!

Trisha 

This is a great post, because so many people focus on the dieting when it's the physical activity that really makes the difference.

After losing a great paying desk job in October, I was offered a position at my friend's daycare. Much less pay, But I have lost about 35 lbs  since then. The job is very physically demanding; when I first started running around with them and pushing them on the swings, my body ached every day! So many of the parents have noticed my weight loss and asked me how I did it. This has brought in a lot of volunteer help from moms on their day off, and we even have two grandmothers coming in for a few hours a day now.

I have a membership at a gym, and I sometimes go there on the weekends.  But nothing compares to the total body workout I get at work. If you want to lose extra weight and be eternally loved by many preschool teachers and sweet children, check out the daycares in your hood to see if they allow volunteers.    PS alli is the MOST INCREDIBLE THING I HAVE EVER USED!!!!!!!!

An easy way to get more strenght in your glutes, legs, and calves is to up the incline.  This always makes my legs BURN!!!  But beware, you will be sore the next day!! ( and make it a good incline....not just a 4 =] )

i have a hard time keeping up with working out, so i all ways  walk one day then the next do your sit-ups, lite liftting ( use a 3-5 p.dumbell) its just enough to tone you up. do lunges ( do it as lond as you can) and all ways us one of those workout rubberbands, the point is just do enough to make you sweat, don't over work yourself !!!!!  every other day walk then the next day workout. that is the only way i can keep waight off of me.