Wii Fit Workout Program Update (and a few tips)
I keep meaning to post a followup to my previous Wii Fit post, complete with pertinent links, pictures and all that. But work/NECC/baby has gotten in the way and it just keeps getting put off. SO, I figured I’ll just do a really quick update for you.
I’ve now owned the Wii Fit for about a five weeks now. During that time I have worked out with it for at least 30 minutes every single day (averaging about 45 minutes usually), with the exception of three days on the road that I worked out without it. I’ve taken one day off so far.
During that time I have dropped 15 pounds (as of this morning). While I’m not sure I look any different, my wife has commented that my face looks like it has thinned out some, and I’ve moved up a notch on my belt and about ready to move up a second notch. You can’t argue with the results. I’m very much looking forward to one day hoping on the balance board and NOT having the Wii exclaim “You’re obese!”
I’m still not on a formal diet, but I am trying very hard to make good choices. A creamsicle after dinner rather than Ben and Jerry’s. Eating breakfast at home and bringing my own lunch, so I know what I’m eating and don’t over indulge when I don’t want to do so deliberately. I still treat myself (had a reuben for lunch today), but it’s more rare. And when I do, I make sure that I eat well the rest of the day.
I’ve heard from many other people now that have bought themselves a Wii Fit and are going to try to do the same. Based on my experiences to date, I have a few tips to share.
1) After a while, that step aerobics won’t really do it for you, even on advanced. Free step is great because you can turn off the voice and do it at your own pace. I’ve gotten up to 3400 steps in half an hour. However, to increase the difficulty I bought myself an aerobics step. The kind that you see used in actual step class. Found it at a garage sale for five bucks. Now I put the Wii Fit on top of there and use that for the step games. And THAT really gives you a serious workout.
2) Running in place kinda sucks. I’m just not a huge fan. The Wii Fit could really use some variety with respects to aerobic exercises. So here’s what I do. I’ve gotten myself a few workout DVD’s. To be honest, they’re a little above my level, but I’m growing into them. So I start up the Free Run program for half an hour, and then change the channel to the DVD. While I work out with the DVD’s workout program, I hold the Wii controller. It thinks I’m running! It tells me when a half hour is up, and usually the Wii thinks I’ve run about 3-4 miles. Best thing is that it adds some much needed variety to the workouts. You could use Tae-bo, Richard Simmons, Jane Fonda, whatever floats your boat. And the workout is still logged as fitness minutes by the Wii!
3) While I love the boxing, it’s repetitive and has too many pauses in it while you wait for it to tell you what to do. So I’ve figured out two ways to spice it up. The first is that I do combinations. Instead of just right left right, I’ll do right, cross uppercut. Or maybe I’ll do head punch, body punch, kick. Yes, there are times that it doesn’t register some of them. I’m ok with that. I’m getting a better workout and I’m enjoying it more. More score is the only thing that suffers from this. The other idea is to fill in the time in between exercises with calisthenics. While the other guy is telling me what punches to throw next, I step off the balance board and jog in place. Or I do jumping jacks. Or I simulate jumping rope. It’s just for 5 seconds at a time, but it really helps keep the heartbeat up, which is the whole point to aerobic exercise.
4) One day I wasn’t quite in the mood to exercise, so I did an entire day of Yoga. I was still sweating and exhausted afterwards. Those Yoga exercises really do give you a decent workout, so don’t neglect them. It’s easy to forget about them after a while, but try to work them in between other routines.
5) If you have a treadmill or stairs in your house, you can also work those in. Just like in number 2, you can set the Wii to Free Run, and then go hop on the treadmill while holding your controller. Or go over to your stairwell and do stairs. I was really surprised by the range. My treadmill is on the other side of my house and down one floor. The Wiimote stayed in contact with the Wii the entire time.
That’s it for now. I guess the whole key is that I’m doing what I can do get some variety in there. If I’m bored with one thing, I switch it up. So far, that’s been working for me. My goal was to lose 20 pounds in two months. I have 5 to go and plenty of time to do it in.
And yes, I will be bringing the Wii Fit to NECC with me. Hopefully you won’t be in the hotel room next door!
Hope this helps some of you. If you’re doing the same, let me know how you’re doing in the comments! Would love to chat with others on a similar journey.
- Lose weight with the Wii Fit? The numbers don’t lie.
- Wii gonna get Fit
- Guru of the Obvious
- Podcast: Feeling not so S.MA.R.T.
- Shiny Happy Tools
Alec Couros
6/26/2008
Nice, way to go Steve. I’m envious and wanting to start soon, but still can’t even find a Wii Fit available in my city for sale.
Alec Couros’s most recent blog post.. Draft of Article: Open, Connected, Social
Tom Turner
7/9/2008
Steve…
Having stayed with you In Orlando for FETC, which is about the time I started my ‘formal’ program with the health institute i’m working with, I can DEFINITELY see the difference. Keep up the GREAT work my friend.
Tom Turner’s most recent blog post.. Gaming/Play? A worthy part of education? – Pt. 2
psteffen
7/14/2008
@azscubachris – Buy Wii Fit – We love our Wii fit. Read Steve Dembo’s blog entries http://tinyurl.com/4×6hx9 and http://tinyurl.com/5cmsgv
floor jacks
7/16/2008
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TH
7/18/2008
I have been using my wii fit every day for 2 weeks. I am also a lifetime member of Weight Watchers. I have maintained my goal weight for 3 years! The combination of wii Fit and Weight Watchers is perfect for me! I actually had to add a bagel each day because now I am loosing weight too quickly. (Toys R Us had lots of wii fit’s yesterday, watch for their Sunday ad)
Tammy
8/31/2008
I’m also loving the Wii Fit. I’ve started using very light wrist weights (1 lb. each) with the boxing and ankle weights (2 lbs. each) with the step aerobics for an extra boost of toning and calorie burning.
The board is so precise that it notices that my weight has changed…
Stephanie
9/1/2008
I’ve been doing great with the Wii Fit, once I finally found it! I’ve had it a little over a week, and I’m still motivated to get my 30 minutes in every day… even after teaching 2nd grade all day!
I’m REALLY impressed, though, with how my husband is doing. He’s so into it. There are so many different activities to do, but he does the ones that are the hardest (the ones I skip.) No significant weight-loss to date, but we both FEEL so much better about working out!
It’s also great for competition. It angers my husband that I beat him on all the yoga, rhythm, and balance activities, but he’s proud that when it comes to strength training and running that he has me beat.
Thanks for the tips, they’ll be really helpful! Buying a real step aerobics step is a GREAT idea.
Cass
9/14/2008
I’ve been using my Wii Fit to keep me moving during the summer when I’m not doing exercise classes. One thing I’m keeping up for sure is doing hula hooping. 10 minutes with a hoop gives me an extra core work out and makes sure I work both directions. I love the weights idea.
Keep it up. It’s amazing how much weight you can loose without looking a lot thinner.
Kerry
1/2/2009
Good on you!!!!! Keeping yourself motivated is so hard, you are an inspiration, you should be proud of yourself!!!!!
Tracy
1/6/2009
I am on day 13. I’m a gym-hater (I feel like I’m on display in a box with a bunch of sweaty people) so doing exercise at home is the only way to go for me.
I’ve upped the difficulty on the step aerobics by lifting weights while I step, too. I lift up when I’m stepping on and I lower on my way down.
I LOVE the ideas of adding ankle weights and using a treadmill or other exercise videos to get the Wii to tally up your ‘other’ exercises.
My routine is about an hour and a half:
15 min yoga
15 to 20 of strength
45 minutes of aerobics (mostly boxing and about 5 rounds of step and a 10 minute Island Lap run)
5 to 10 of balance games
I also hate running in one spot – it’s hard on the feet & ankles – but for a beginner exerciser like me it’s a good start. If I had a treadmill I’d be on that instead.
One thing I cannot find any info on: Is the Wii Fit game going to have more add-ons and upgrades with new exercises? The challenges only get you so far and I don’t want to become bored!
Glad I found this post.
Thank you, Steve!
Tracy
1/20/2009
We bought our wii fit last night after playing with a friends the evening before. We’ve set goals and really are looking forward to getting in shape and eating healthier. I’m interested in what different routines work for people.
Kathy
1/22/2009
howdy, Steve! CONGRATULATIONS TO YOU on your weight loss and your consistent exercise efforts.
I am on day 43 (missed only one day when a friend and I went to a concert and we got home too late). I’m a bit obsessive about my “Wii time” (I know a lot of people want “Me time”).
THANKS for your ideas about different ways to use the Wii. I’ll try them.
The exciting thing to me is that I was “unbalanced” on EVERY exercise I did for the first few days. Now I’m “professional” or a “champ” in many of them, but I don’t want to outgrow the system.
With your ideas, hopefully, I can keep going strong until they have more “fit games”.
all the best~
Jinnie
1/25/2009
Hi
Bought my Wii fit last year and have lost 28 lbs. Regularly do 30 – 45 minutes and have increased the step aerobics by wearing ankle weights. #the Yoga is great and my balance is much better. Feel so much better – not bad for a 58 year old
Wii Fit lover
1/28/2009
If anyone is looking for a wii fit and they can not find one in their area. I was told to go to Walmart and ask for them in the video game area that they don’t put them on the shelves. I got one for my birthday and I am on day 9. I have worked out for at least 30 mins everyday. I am hoping to increase it to an hour everyday real soon. I have only lost about 5lbs but, I am losing and that is what I am concerned about. Keep up the good work everyone.
Brian
2/3/2009
Great job, y’all. I was a personal trainer in college (years ago) and have belonged to a gym ever since. Economy being as it is – gym membership is done … so I’m a Wii Fitter now, too!
Remember, a solid combination of healthy eating choices and exercise is the key. Wii Fit is terrific – but I really like Steve’s ideas of combining Wii Fit with steps, treadmill, an aerobic step, etc. I also like the response posted about using ankle/wrist weights on the boxing, step, etc. You can usually find all of this stuff cheap and at yard sales or 2nd-hand sports stores!
Suggestion for all those Wii Fitters out there – start with 10-15 minutes of aerobic exercise. It’s a nice way to “warm up” and get the heart pumping. You’ll maximize calorie burn for the remainder of your workout.
And DON’T NEGLECT STRENGTH TRAINING!!!! Aerobic exercise has its place – but the calorie burn is limited to the time you’re exercising. Work those muscles hard (using wrist/ankle weights) and the calorie burn continues as the muscles repair themselves – even after your workout ends (even while you’re sleeping!!!)
One final comment – the person who added the bagel – good job! Good eating / healthy eating choices doesn’t mean dieting or cutting calories too much! I’m 36, 5′9″, weigh 165 lbs and take in between 2000 an 2200 calories a day because of my exercise levels. If you take in too many OR too few calories – you can exercise until you’re blue in the face and you won’t lose weight. For those looking for help in this area – there is a free website I tell my friends about called sparkpeople.com … try it out! It may help!!! Good luck!!!
brande
2/14/2009
i am on day 9 and only missed one day due to running errands all day. i usually put the kids to bed and stay up late to make sure i get my wii time. i also run in place between exercises. i have decided to do like my trainer at the gum had me doing a few years ago. one day i do my legs and back the next day i do my arms and abs. i have a question should i do yoga-arobics-strength training or arobics-yoga strength trainging?
keep up the good work everybody!!!!!
Laura
2/19/2009
Way to go! I’m on day 50 and down 18 lbs. doing about what you’re doing. I have degenerative disk disease, so hopping in place is a no-no. I agree completely that the aerobics portion gets old pretty fast, but the strength exercises and most yoga poses are challenging if done correctly. I also log in extra activities that don’t involve the Wii through its activities log in the body test area. The Wii really does help keep you accountable. I’m also using a workbook from “Lose It For Life,” available at most Christian bookstores and online. Basically, I’m throwing everything at it that I can, so that I stay focused. I also allow myself anything I want to eat, but I may have to give up something else. I look forward each evening to a small bowl of my favorite light ice cream. Good luck!
Linda
3/2/2009
I have had my wiifit for 44 days now. I do a workout for an hour a day. I do my body test every morning around 8am. I am really addicted to the wiifit. I see a difference in my tone of my body. I lost over 50 pounds three years ago and this helps me maintain it. Keep up to great work Steve.
Keith
3/31/2009
I was able to go from 206 down to 190 using my wii fit. I thought others would like some help with putting together a wii fit workout routine so I made a program on http://www.wiifitroutine.com to generate different routines for people to try.
Keith
4/2/2009
I started at 206 and now I’m at 190 in about 6 weeks. I had a lot of success with doing workout routines when I came across this website http://www.wiifitroutine.com it has a couple hundred routines already created as well as this routine generator program that allows you to create custom routines. Wii Fit Routine seems to be a good environment for people serious about losing weight with their Wii Fit.
Shawn
5/1/2009
Anybody see the guy who’s training for a marathon using only the Wii?
http://www.camswiiworkouts.com
Kelly
5/5/2009
I’m excited reading these posts. I just got my wiifit today…although the console will come in a few more days. My husband bought it for me for our anniversary. (No he doesn’t think I’m fat, I’ve just been wanting one.) I’m looking forward to playing with it!
Brittany
5/28/2009
I’ve had the wii fit for over 3 months now. I set a two month goal to loose 10lbs, but wasn’t able to make it. I am in the normal body range so I may just kind of hit a limit with my weight, or need to change my diet. I work out for 30 minutes 5 days a week. However I did maintain my weight, and my balance improved 100%. I really like free step because I’ve noticed that my muscles are more toned from using that vs. the free run. I loved your tip on putting an aerobics step underneath it, and am going to get one to use! Thanks for the great tips/advice.
Ann
6/5/2009
I have had my wiifit for 100 days and everything is unlocked except torso twists in strength training. It still only allows me to do 6 reps. I know I can just repeat it but just wondered if anyone else had unlocked more?
I really like your web site, thank you for taking the time to make it for us all to enjoy
[...] Wii Fit Workout Program Update and a few tips Teach42 Posted by root 3 hours ago (http://www.teach42.com) The combination of wii fit and weight watchers is perfect for me i actually had to add a bagel one final comment the person who added the bagel good job design by create sean web design powered by wordpress version 2 7 1 Discuss | Bury | News | Wii Fit Workout Program Update and a few tips Teach42 [...]
Bradley
6/11/2009
Hi All,
I have had my wii fit for about 6 weeks now and try to do 45 mins a day. This is
5 Mins – Advanced Step (Warm Up)
30 Mins – Free Running (While watching TV)
10 Mins – Hula Hoop.
I am also maintaining a very strict diet. My average day includes
Breakfast – 1 shredded wheet with skimmed milk
Lunch – Salad Or Sushi
Dinner – Any regular “balanced” Meal
Desert – Low fat Greek Yogurt with Fruit
When I started, I was 227lbs! I am now I am now 208! So it really is working.
What would be great is a weekly program that mixed things up a bit! Its always good to have it in black and white. This way its easy to follow. Is anyone have enough knoweldge of the wii fit and fitness to create such a plan. My target is 182lbs! so need a little help!
Nancy
6/30/2009
Hey Steve, doing great! I’ve had my Wii Fit for 2 months now. I exersize 5 days a week, and at least 2 1/2 hours to 3 hours in the morning. I start out with the Yoga and just work my way thru to staring at the candle at the end. I just love it. I have lost almost 20 lbs. And my clothes are fitting much better. Thanks for the idea of raising my board. I have been trying to find a way to make the workout a little harder. Tomorrow I will go out and find something to use. I have one of those old foam stepboards, but it is about 5-6 inches high already and I don’t think I am ready for that yet. Keep it up!
Deborah Reynolds
7/13/2009
Help I am so envious of you all that are losing weight. I want to start but I am confused. What exactly do I need to buy – there will be 2 of us using this. Please any and all help will be appreciated.
Miguel
9/23/2009
Thanks a lot for the tips. They are good ones.
I’ve tried to regularly use the Wii Fit, but I get annoyed by having to wait almost a minute after completing one exercise before I can start the next one. Is there any way to set up a routine beforehand and then have the wii fit just go through it without forcing me to choose each exercise?
Thanks
Jen McAllister
10/18/2009
Hey – get the upgrade ($20 at costco) and you can set up all the workouts. And you can add time that you do off the wii too (so if you go running, or mow the lawn with the push mower, you can add it to your workout total for the day). Makes it much better for me. I didn’t like the waiting a minute to do the next exercise. AND, I can get my kids to take turns with the multi-person function – Mommy gets her time (and they aren’t allowed to watch, I am so uncoordinated) and then they get time together on it while I shower or feed the baby. =D
Anyway, great job!
Julie Medina
12/30/2009
I saw on another website that someone does their Wii Advanced Aerobics for 15 minutes. Mine is only doing 5 minutes. How do I extend the time? I just got my Wii Fit for Christmas and love it the Advanced Aerobics!!!
Moury Roberts
1/2/2010
Its very nice Steve that you are sharing your good experience with others which can be beneficial for others. Now I come to know about the good points of Wii Fit post. Thank you so much Steve.
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Moury Roberts
workoutroutine
lillie:)
2/14/2010
hay i am 11 and i am 135 lb. and i want 2 look my best this summer to be at good whight i need 2 lose 25 pounds what do i do
lillie:)
2/14/2010
wait + i am 5.6 in highth so thats why 115 is a good whight
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