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Posted in: Exercise, Back pain, and Weight loss.

Pilates for weight loss?

Started by JPGR1964 on 01/15/2010 3:32pm

I’m a 45-year-old female with occasional back pain. Even though my back pain isn't constant--it's so painful. I’ve been overweight most of my life, and my doctor mentioned that my back pain could be caused, in part, by my weight. I’ve never really been active, so the thought of weight-lifting or using cardio machines at the gym is intimidating. I’ve heard a lot about Pilates, and I’m interested in learning more about it. Could Pilates be enough to help me lose weight, or would I have to do it with a high-impact form of exercise? Can someone who is overweight with a beginner’s fitness level succeed with this type of exercise? Or is it better-suited for tiny, fit, flexible, ballerina-types?

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For what its worth, my husband just started walking everyday and after a month started to feel much better. He now does pilates 2 days per week and tennis 2 days per week. I would have never thought he would do it, but he says just walking got him started and gave him the confidence to try other things. I know he loves pilates though. It can't hurt to try. Good luck!

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Thank you! Walking does seem like a logical place to start, but I've always been skeptical about whether walking does enough, do you know what I mean? I want to lose a substantial amount of weight (about 30 lbs)--and I guess I just wonder what will take it off the fastest. Deep down, though, I know it's best to take things slow and steady, so maybe starting a walking program and building up from there might be the best plan. If walking regularly can help me lose even a couple pounds, I think that will give me confidence to join a Pilates class. Thanks again for your comment!

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If you want to lose weight without exercising, go towww.karenhurd.com She consults over the phone and has 20 years of experience. I have multiple level of disc degeneration leaving me disabled and I started working with her 3 months ago. I have lost 15 pounds even though I am inactive. I never feel hungry and I am overall starting to feel better. Best of Luck! It works to follow her recommendations!
Pilates might be fun, however, I know it costs more than nutrition and is a challenge, might even make your back feel worse and not much of a weight loss tool from my previous experience.

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Hi, I forgot to mention that there is not anything I had to buy, such as supplements or anything. It is all involved in the selections of groceries, what to include and what to eliminate. I find it to be easy and beneficial after following the recommendations fromwww.karenhurd.com Best Wishes!

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Hi,
Low back pain is often contributed to weak abdominal muscles. Weight loss occurs when the number of calories consumed is less than the number of calories expended.

Always consult your physician before starting any fitness routine. The most successful and healthy way to achieve weight loss is an exercise plan that includes an aerobic component, coupled with a strength training component,(such as Pilates) and following a balanced diet. Pilates alone will not be enough to help you lose weight.

Pilates exercises teach awareness of breath and alignment of the spine, and aim to strengthen the deep torso (abdominal) muscles sometimes referred to as your "CORE". A Pilates workout is gentle and controlled with no sudden jarring actions and there are different levels from Basic to Advanced.

When starting out, make sure you work with a qualified instructor. It is very important to ensure that you are doing the movements correctly. For someone with back pain: an experienced instructor will be able to modify the exercises to accommodate your limitations. If you can't afford regular classes try taking a few until you are familiar with the movements and know you are doing the exercises correctly, then purchase some DVD's for home use. There are a few good ones out there. Mari Windsor from Stott Pilates is well known or check out http://www.gaiam.com/category/fitness-center/pilates-dance.do

Cardiovascular Portion, 20 minutes ( Aerobic exercise: cycling, walking, swimming, aqua fit, etc.)

If you are a beginner, start out slowly and monitor your heart rate and perceived rate of exertion. You should work at 40-50% of your maximum heart rate to begin. Please note: When doing the cardiovascular component, employ the Talk Test Method to ensure you're not working above your fitness capacity. This means that you should be able to talk during your workout without a great deal of strain. Breathe comfortably and rhythmically throughout your workout to ensure you're working at a safe and comfortable level.

Some tips:
1. Go to the gym away from peak hours (Mon - Fri, 6-8 am & 4-8 pm), when it is not busy
2. Find a fitness facility with trained staff that can show you how how to use the machines thus taking some of the fear away.
3. The Cardio machines at the Gym, while they may look intimidating, they can also be the perfect thing for success. These machines are designed to monitor your heart rate, calories burned and time spent exercising; important components for personal safety and weight loss.
4. Some gyms have something called Circuit Training, which is a series of usually 8-10-machines set up in a row or circle, one machine per body part. You start and #1 and work your way through to #10 and there you have it you have completed a full body work out.
5. Most gyms offer a no obligation trial period or free guest passes that let you go in and try the facility to see if you like it before purchasing a membership.

If you commit yourself to a consistent workout schedule you will certainly feel and see results.

I am in no way affiliated with any of the above sites. I used to be a fitness consultant and exercised regularly ( yoga, pilates, cardio, strength training) before my car accident and I miss it terribly!

Good Luck and Have Fun!
Mali

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Everyone in this world wants body weight loss and get into shape. The first thing they all do is to make large reductions to the amount of food that they eat and place extreme restrictions on their caloric intake.

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Well, yes and no. There are 2 main components in weight loss. Exercise and proper nutrition. Regular exercise can help you control your weight, and it is a key part of any weight-loss effort. Food-wise...If you eat more than you burn then you'll gain weight, eat the same as you burn you'll stay the same, burn more than you eat and you'll lose weight. Of course it is a little more complex than this, but also proper nutrition is more than just calories.... It is learning how to nourish our bodies, learning what kinds of food, when and how much of it we need to eat to sustain ourselves and to be healthy. For some it is a daunting task and with so much information overload (internet, TV, magazines) can be extremely frustrating and confusing when trying to make a change and don't know where to start.

I was a fitness consultant before I was in a car accident that led me away from that line of work, but which led me here..lol. Although I can not exercise like I used to, I do try my best, but one thing I still do and always will do is eat healthy. I sincerely believe that even though I experience tremendous neck and back pain it would be much worse if I didn't, had never, taken care of my health through exercise and eating properly. Through personal experience I know it can make a difference, so, I'll just write what I know hoping that it will help.

The more muscle mass a person has the better. Compare 2 people for example both female, 35 yrs old, 5'2". One looks slightly chubby and wears a size 10, the other one looks athletic and fit and wears a size 6. They both weigh 140 lbs, however the one who wears a size 6 has more muscle; a higher muscle mass than the size 10 person who has a higher fat ratio. Muscle weighs more than fat but it takes up less space. A body with a higher muscle mass to fat ratio burns more calories at rest and when exercising than a body with a higher fat to muscle mass ratio. Exercise provides many benefits, it releases natural endorphins, the bodies' feel good chemicals and natural pain killers, it is crucial not only to maintain and promote weight loss but also promotes strength and muscle supports the spine.

There are 3500 calories in one pound of fat, so to lose 1 pound of fat you need a caloric deficit of 3500 calories. The burning of 3500 calories can be accomplished in a number of ways, however, practicing a combination of both exercise and proper nutrition have been proven to be the most effective. There are options : ) A realistic weight loss goal is to strive between 1-2 lbs per week. It probably took time to put it on and it takes time to get it off.

1. Reducing your daily calorie intake - food intake - only, ie. a reduction of 500 calories/day over a 7 day period will result in a 1lb weight loss.

2. Reduce food calories by 500/day, add cardiovascular & strength training exercises 3 days/wk that burns 500 calories and you will lose approx 1 1/2 lbs in a week.

3. Don't change calorie intake.
Exercise only (if done on a consistent basis) = weight loss

* A simple rule:

Weight loss/ change = calories in – calories out.

Dear exercise, oh ...how I miss you. XOXOXO

Good Health to All
Mali : )

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Well i had the similar problem and i had to join Fitness Boot Camp ,thanks for the great response, it helped me a lot.

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Overweight is an abnormality.If you need to decrease your weight its better to do sport, for example:walking,swimming,playing football or tennis ; when doing sport the organism will use the glucose stocked in the liver and so the glucose will decrease.Another thing is to reduce the quantity of calories to consume and the quantity of glucose consumed in the daily meal.

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Overweight is an abnormality.If you need to decrease your weight its better to do sport, for example:walking,swimming,playing football or tennis ; when doing sport the organism will use the glucose stocked in the liver and so the glucose will decrease.Another thing is to reduce the quantity of calories to consume and the quantity of glucose consumed in the daily meal.

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Hi Id like to recommend you to go http://www.fitclick.com they helped me loose 20 pounds in 3 months and still loosing they have a lot of weight loss programs
they help you build one for you and only you its not some plan that everyone does which i thought was cool

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Pilates is an excellent place for you to start. BY ALL MEANS DON'T TRY BOOT CAMP. I tell my clients it is the anti-Christ to Pilates. Boot camp is all about quantity, not quality. It may yield quick results, but it's highly likely you will develop serious postural deviations, lead to overtraining, and worst yet, leave you injured. It is very bad for your back. If you work with a qualified Pilates instructor, you will not be injured following a Pilates regimen.

If hiring a Pilates instructor is not financially feasible, maybe you could try yoga. Start with a gentle yoga program until you can advance to a vinyasa flow style. This type of practice will also work your core, burn lots of calories, and give you a longer, leaner look. However, it can be more strenuous for your back.

As in previous responses, i also advocate a walking program in conjunction with your Pilates training. It's free (outside) and you can do it anytime, anywhere.

And Mali was right: you can't lose weight without creating a calorie deficit. However, toning your body (not building big muscles) will make you look leaner. Good luck!

Any other questions, contact me at fitpropat2409@bellsouth.net. I' ve been a Pilates Instructor for 11 years, a personal trainer focusing on corrective exercise for 17 years, and I teach people how to cook to lose weight and stay trim.

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It's every dieter's dream to be fitter, firmer, faster, but is thieGold Coast Cure a healthy way to succeed without counting calories and cutting back on exercise?
Food lovers fat loss

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it's very helpful blog
thanks

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The Gold Coast Cure is a good diet for most people. If I recall, It was designed to reduce inflammation and manage MS. It reduces the consumption of highly processed foods and refined flours, something everyone can benefit from. A person should lose weight, look and feel better from this type of diet. The Larsons also advocate exercise. I also have a program called The Slim Life: Creative Cooking for Slim Living and the Rx for Health that I've been using with clients for years. It teaches you how the make healthful choices and how to integrate the foods you can't live without into you daily/weekly meal plan. Resistive exercise is most important, whether it's weights or Pilates, and it's not necessary to spend hours doing cardio. These types of programs are successful and just require some learning and commitment to permanent lifestyle changes/modifications.

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Dear Patstevenson regarding your statement: toning your body (not building big muscles) will make you look leaner.

Most fitness professional agree that ‘toning’ a muscle is a bit of a misnomer. It is said that a muscle can grow as a result of weight training, but that it cannot become more toned. The tone that people often desire is just a small growth in the size of the muscles. Which is what I am referring to when I say increasing muscle mass...your muscles are growing (increasing in size) but it does not mean building big muscles... I am not referring to huge steroid induced muscle hypertrophy (increase of the size of muscle cells). Ladies, lifting weights won’t bulk you up. To get significantly bigger requires intense training, vast quantities of food and high testosterone levels, and you don't need to use the little pink dumbbells either, so please don't worry about it.

If you are on this site you most likely have some sort of spinal condition so know your limitations and if unsure ask a professional for help with resistance training, check the trainers references and ask lots of questions to make sure he/she knows what they are talking about and has the experience and background to help you!

It should also be understood that certain exercises cannot shape the muscles in a certain way. Spot training is a myth. The muscle will grow and shape according to your genetic profile.

Patstevenson: If when you say "toning" do you mean tighten? "To tighten muscle is to build muscle. By tightening your muscle, you're making it denser; to make it denser, you build muscle. Therefore toning your body (your word, I would never use that term) is building muscle.

I do not agree with people advertising their wares on this site. This is a discussion forum designed to offer advice, give support, help people and or just let them share their stories, NOT sell them things. If the people who include their websites and or phone numbers in their posts are truly here only to offer advice without any chance of financial gain or otherwise in mind then just post the advice and leave your websites to the professionals you are paying or should be paying to get you business.

Yours Truly
Mali : )

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Dear Donna,
Please forgive me if my advice has seemed confusing. Toning, tightening, building muscle - they're all terms for the same thing - if you're looking to change the number on the scale then you must create a calorie deficit. You should be most concerned,however, in changing your bodyfat percent and girth measurements. You could actually weigh more but be in a smaller package because you're created more calorically active tissue by building muscle, not bulk, just more calorically active tissue. As fitness professionals, it's our job to help you understand by using lay terms. If you have any additional questions, please ask.

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Pilates is an amazing exercise for keeping toned and your weight in check , but if you need heavy duty weight loss , it is not for you ,I would suggest trying a HCG diet program and some hard fitness training.

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It was amazing.Your thought process is wonderful.The way you tell about things is awesome. i always wait for your posts. They are inspiring and helpful.Orange County Web DevelopmentI’m interested in learning more about it. Could Pilates be enough to help me lose weight, or would I have to do it with a high-impact form

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Maxer, to whom are you speaking?

:~ ) Mali

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I myself was looking for a way to tone and build muscle, but it wasn't easy when I first began! I mean, information on this isn't easy to come by... Especially the kind of information I wanted to work outs make Workouts easier. Everything kept pointing to expensive Work Outs machines or personal trainers. To be quite honest with you, I got tired of looking and searching all over the place, so I decided to create this definitive guide on Work Outs!

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Hey, i would suggest to do cardiovascular exercises. This is the most common and the most effective way to lose weight and diet, of course.. Also try using Adidas running shoes, just give you extreme comfort and flexibility. This has been commonly used by some of the best athletes in the world.

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Aside from pilates. I would suggest you to have a good proper diet. Eating the right food and right amount of food and also doing a cardio exercise is going to be very effective.

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I am 39 years old and I have a very healthy weight. Pilates is great for weight loss and fitness and strength. Especially if you use the band with it. You should eat more healthy and do pilates 3 times a week and cardio 2 times a week. This can speed up your progress. How you eat plays a major role is how fast you lose weight. I have a website you can check out that can give you solutions to weight loss.

http://weight-diets.org

you can go to my blog and get some great pilates dvd's

http://squidoo.com/diets-for-losing-weight-and-gaining-muscle/

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I think you should avoid the use of any fitness equipment because there are some equipments that should be used under the strict supervision of a trained personal fitness trainer. As you have mentioned that you get back pain occasionally, I think that might be due to the use of fitness equipment that you use. You should immediately contact a doctor or a fitness trainer for their valuable suggestion and they'll definitely suggest you some remedial measures.

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A diet is something almost every women has tried at least once.And some succeed and some do not, but diet pills and information websites likewww.phentermine.org can really help you achieve your desired size.

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Water aerobics and Medifast.

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gewgle

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I really think you need a physician and an experienced trainer by your side to get though this. You cold also try the alternative of buying steroids, they help a lot but that's after you have the recommendation from your doctor. Let us know on how you're doing.

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