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70 lbs to lose...am I doing enough?
I'm a healthy, 28 year old woman. 5'6", 200 lb. (I say healthy because I have no health problems, not because I think I'm at a healthy weight...I know I'm not.) I have been using MedHelp to track my calories and exercise. I've reduced calories to 1500, getting most through lean protein, whole grains, fruits and veggies, and nuts and seeds. I'm also working out most days of the week, alternating walking and running on the treadmill for 40-60 minutes, and usually 15-20 minutes of strength training, plus stretching.
My question is: Am I doing enough? My goal is steady, reasonable weight loss to get back down to what I used to be when I was fit (135 lb). Any suggestions?
My question is: Am I doing enough? My goal is steady, reasonable weight loss to get back down to what I used to be when I was fit (135 lb). Any suggestions?
LaDonnaf's routine is excellent and I would recommend adding the following
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The link is below
http://fitness.mercola.com/sites/fitness/archive/2010/11/13/phil-campbell-on-peak-8-exercises.aspx
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The link is below
http://fitness.mercola.com/sites/fitness/archive/2010/11/13/phil-campbell-on-peak-8-exercises.aspx
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
In all honesty.. I'd increase the strength training as you go along. Building muscle will help you loose the weight more than the cardio will but cardio is good. Also, try intervals when you're on the treadmill... so do a fast walk 2 mins, regular walk 1, etc. The incline is also your friend. A lot of gym goers can get shin splints and such from running on a treadmill with no incline... streets are not totally level. I would recommend a minimal incline of 1.
That sounds like it should work no problem! Make sure you're getting enough water and sleep too, both of those get overlooked quite often by dieters and they really do make a difference. I know for myself that if I work out hard for 5days straight I actually see less fat/weight-loss than if I hit the gym for just 2days in a row then take a day of rest (with extra sleep) then go back for another 2days etc. My body needs that time to process everything properly it seems!
Another thing is, take your measurements now too. Measure everywhere (neck, bust, under bust, abdomen/waist, hips, each thigh, each calf, each arm...) and write it down. Re-check on a regular basis, like every 2weeks, and it's great motivation when the scales are only going down s-l-o-w-l-y to see your measurements shrinking! After all, that's what we want-- a slimmer, tighter body :)
Another thing is, take your measurements now too. Measure everywhere (neck, bust, under bust, abdomen/waist, hips, each thigh, each calf, each arm...) and write it down. Re-check on a regular basis, like every 2weeks, and it's great motivation when the scales are only going down s-l-o-w-l-y to see your measurements shrinking! After all, that's what we want-- a slimmer, tighter body :)
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