feedback on my fitness related health goals for 2018?

[Anonymous]

I'm 43, 5'7", 140 pounds. Looking to tone up/strengthen my body and maybe lose 5-10 lbs in 2018. I do aerobic exercise 2-3 times per week. Here is my modest plan for 2018:

1. Begin each day with a piece of fruit (I didn't feel like I was eating enough fruits and veggies)
2. Drink 8 glasses of water each day
3. Do a 60-second wall sit each day (adding 10 seconds to this every month, so 70 seconds in Feb; 80 seconds in March, etc.)
4. Do a 60-second plank each day (adding 10 seconds every month)
5. Hold my sneakers in my hands and do 60 seconds of arm circles each day (adding 10 seconds every month)

I purposefully made my goals easy to achieve; if I make them too hard, I won't stick to them. Any thoughts? Weight loss is less important to me than a general firm up/strengthening.

[Anonymous]

You’re adding carbs and no real resistance exercises. You’re not going to get anywhere with that.

[Anonymous]

Anonymous wrote:You’re adding carbs and no real resistance exercises. You’re not going to get anywhere with that.

She's adding fruit, not a twinkie. OP, fruit is fine, the carbs in it are good carbs attached to fiber, water, vitamins, and minerals. Don't listen to the "OMG CARBS" nutcases.

OP, I'd add time to your wall sits and planks weekly, not monthly. Even biweekly. But adding 10 seconds/week is very very doable.

I'd skip the sneaker arm circles, and maybe switch it for a can of beans. Maybe even throw out some boxing punches?

Have you seen the NYT 7 minute workout? This is a great, doable program to help give your fitness a boost: https://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0

The also have a newer, 9 minute strength workout. https://www.nytimes.com/guides/well/strength-training-plyometrics

If you think either of the above are doable, I'd recommend them above your modifications. Though something is definitely, totally better than nothing, and I get your approach to wanting something doable.

[Anonymous]

Anonymous wrote:I'm 43, 5'7", 140 pounds. Looking to tone up/strengthen my body and maybe lose 5-10 lbs in 2018. I do aerobic exercise 2-3 times per week. Here is my modest plan for 2018:

1. Begin each day with a piece of fruit (I didn't feel like I was eating enough fruits and veggies)
2. Drink 8 glasses of water each day
3. Do a 60-second wall sit each day (adding 10 seconds to this every month, so 70 seconds in Feb; 80 seconds in March, etc.)
4. Do a 60-second plank each day (adding 10 seconds every month)
5. Hold my sneakers in my hands and do 60 seconds of arm circles each day (adding 10 seconds every month)

I purposefully made my goals easy to achieve; if I make them too hard, I won't stick to them. Any thoughts? Weight loss is less important to me than a general firm up/strengthening.

You probably won't see too many visible changes with this plan. I would at least add something like body-weight squats, lunges, push-ups, etc. at a minimum. Even better if you add weight.

[Anonymous]

I think you can push yourself a little more with adding seconds. i would suggest 10 seconds each time, doing 2/3x a week. You would be surprised. I went from a one minute to a three minute plank in a month. from there a 5 was about another 3 weeks. And I'm not exactly superwoman.

[Anonymous]

Your sneakers probably weigh less than a pound. Why not use at least 5 pound hand weights? That will tone your arms. I doubt even 10-12 pound weights would bulk you up -if that is your concern.

[Anonymous]

Fruit is ok. I eat fruit but veggies are so much better for you. Both are carbs.