Newbie looking for some advice

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Dawn Rizzo

New member
I need to lose about 50 pounds. currently i am 5'2" 170 46 yof. I have started a 1200 cal diet and I did my treadmill today which burned 150 cals in approx 30 minutes. My BMR is 1427. I would like to lose about 2 lbs per week. Do I need to cut back the calories more? I am staying away from white foods and processed food and sugar. I would also like to state that I sit at a desk all day and my fitness level is pretty poor right now, but I expect that will get better. Should I do the treadmill every day? How do you keep going when you are sore??
 
Your BMR sounds quite low, but I guess it is because you put your activity level as very light? If you are planning on exercising every day you may have to re-input your stats with a higher activity level.

You should aim for a deficit of a maximum of 500 calories a day in order to lose weight safely. This deficit is made up of the amount of calories you burn during exercise as well as cutting down on food. So if you do a big workout and burn 300 calories, then on that day you can eat a little bit more.

Also, it is important to note that weight loss is not only about eating fewer calories than you burn, but it is also what you are eating that plays a major role. You should be eating little and often - 5-6 small meals a day. You should eat foods as close to their natural state as possible so that you are getting maximum nutrients are are able to calculate your calories more accurately. You should aim to eat protein with every meal. This will help you feel full longer and will keep your blood sugar levels stable. By eating this way you will help to increase your metabolism, which means your body will burn more calories even at rest.

In terms of exercise, build up gradually but make sure you are constantly challenging yourself. With the treadmill don't just walk at the same speed, incline and for the same duration each day. Your body is very clever and will soon get used to what you are doing. Make sure you vary your routine regularly. You can try doing interval type training where you go as fast as you can for a minute and then actively recover by walking more slowly and then repeating the higher intensity again. This type of training where your heart rate is constantly going up and down will help you improve your fitness quickly and is also good for burning fat.

If you can add in any other forms of exercise to supplement the treadmill that would also be beneficial. Strength training is one of the absolute best ways to increase your metabolism. All you need is a pair of dumbbells and you can do a huge variety of exercises. If you like some added motivation you could grab a few fitness DVDs which will teach you all the exercises with correct form. :blush5:
 
Thanks!!! im eating 3 meals and one or two snacks a day. breakfast is 1c kashi (10g protein) with 1 c skim milk and 1 whole wheat toast with sugar free preserves, lunch is 3-4 oz chicken or fish 2 c veg and apple. snack is 1 c plain lowfat yogurt with 1 T sugar free preserves and dinner is 3 c of salad with 3-4 oz chicken and maybe a cup or two of air popped corn but not everynight with the popcorn. water and green tea are my drinks. it comes to around 1200 cal/day. Reading more on here I see that 1200 may be too low to start as they are saying I wont be able to go any lower on calories and i will stop losing. What do you think about this??
 
I definitely still think you need to add another snack in and make sure you have protein even with your snacks. A good quality high protein, low carb protein powder will give you 30 grams of protein per serve, which is a lot more than you will get from most other sources in once meal. Matrix is a great brand that also tastes good. You could have a shake straight after your workout to refuel your muscles.

A lot of body builders and weight loss specialists swear by having a cheat day or a cheat meal once a week, where you drastically increase your calories. This will re-set your metabolism so that you will continue losing. It may sound scary to begin with, but from personal experience it really works. It also helps psychologically so you don't feel so deprived.
 
I think I could do a cheat meal - hell yeah!! matrix protein powder?? you mix it with water?? You think I should go over 1200 cals? my snack is 1 c plain yogurt. I really am not hungry. The cereal has 10 g protein. Fish has a pretty lot of protein and i have chicken in my salad and yogurt has protein too, right?? how many cals in the protein drink?
 
Hey Dawn,


The quickest way to drop the weight is to get your calorie defecit from burning even more calories from exercise, rather than lowering your food intake any further.



However, using the treadmill is the slow way to do this, as aerobic exercise will not significantly raise your metabolic rate.



Instead, either try performing intervals - where you alternate a faster pace on the treadmill for up to 30 seconds, and then drop the intensity back down to a walking / light pace for another 60 seconds to rest.


Repeat that sequence 5 or 6 times.


The high intensity bursts will give your metabolic rate a 'kick' that will increase your calorie burn over the next few hours (running at a steady pace - even for an hour or more) will not do this.



If you can I'd also start your workout with a circuit of bodyweight exercises, such as press ups, squats and lunges. These will burn more fat (and get you toned) far quicker than anything you can do on the treadmill.



I've helped female clients lose fat for 8 years, and never once used a treamill for anything other than a 5minute cool down.



Hope this helps!
 
Thanks justin!!! I have been trying to do those running intervals on the treadmill. I can get maybe 3 or 4 in over the half hour im on there and only for about a minute before Im completely out of breath and my legs are tired. Im not in very good shape right now but I can see a little progress already. after only one week i am getting to the 150 calories burned in less time but I still stay on for the 30 minutes. I will do the circuit exercises you have suggested before the treadmill starting tomorrow - how many sets/reps do you recommend to start??
 
Hi Dawn. We believe you will be able to accomplish your 50 lbs weight loss, just continue exercising regularly and eating healthy. During the journey, you discipline and self control will be tested. Find an exercise routine where you enjoy most. Listen to your favorite music while working out or have some exercise buddy to keep you motivated. Be active, try to move in the office. With regards to your calorie intake, 1,200 calorie is already below your daily calorie needs. Base on the given current height, weight and age, you can still consume between 1500 to 1600 calories a day and still lose weight. Try eating 5 small healthy meals a day to feel full through out the day. It's also good that you stay away from white foods, processed food and sugar. Try consuming more fruits and vegetables to your diet. By eating these healthy foods, your body will not feel deprive of the essential nutrients your body needs.
 
Hey Dawn,


Thats great, you'll be on the right track.


Watch those intervals though - as I said start off doing the hard interval for no more than 30 seconds! I know you can do more but the point is that you are purposly HOLDING BACK your energy, and to stretch it out over the next few intervals.


Remember - MORE is not better. Only Better is Better =)




As for the circuits,


Try something like:


Squat x 15 - 20 reps

Push Ups (hands on step / on knees) x 8 - 15

Hip Raise x 15 - 20

Plank x 30 - 60 seconds


Rest 30 - 60 seconds between each exercise



Rest 60 - 90 seconds after first circuit is done,


Repeat circuit once more.



Ideally start doing the circuit only 3 times per week, like Monday, Weds and Friday


Start with 2 circuits for week 1


Increase to 3 circuits in week 2


Increase to 4 circuits in week 3


In week 4 go back to 2 circuits but make each exercise more difficult by adding weight or a new variation
 
thanks Justin will definitely start this tonite. Ill have to look up the planks and hip raises lol. Its probably something ive done before but just dont know the proper name for them. I cheated a little with the diet last night with watching the game goodies. I ate less than I normally would have though if i wasnt dieting. I tried to keep some control. but that was yesterday and today is today and Im not going to let a slip up screw up the whole week by having feelings of guilt or defeat. I know that those times will come and will deal as they come. Thanks for the info I really appreciate it!!!
 
wow justin!! that circuit was amazing. I think it hit every muscle I have!!! I would much rather do those than treadmill any day!! Thanks so much for all the info. I feel like Im on my way back!!! thirty seconds is just enough to get me out of breath but not so fatigued that I cant keep going. You know your stuff son!!! thanks again!!!!!
 
Hey Dawn, I'm so glad you liekd it. You can actually FEEL it working right? =)


I have client after client always tell me the same thing when I convert them over from treadmills!




(My goal in life is to rid the world of those boring machines! Dont let anyone tell you that you need to run to lose weight - its bull)



What I've given you is a good entry-level circuit to get you into it.



After doing it for a week, get back to me and I'll post up an actual sample program for you that I've used with over 30 women with great success.



I'm happy to help you each step of the way. Let's knock that 50lbs right off and send it running for da' hills!
 
Yes!! Im in!!! Thanks sooo sooo much!! Im not too lazy to do it, Im just not sure how. When Im done Ill send you a before and after. Im so excited!!
 
Ah yeah a before and after would be great and very inspirational for other women in your situation.


Yup, sorry I should have mentioned you'd be a bit sore =s



Here's a quick few tips:


1. Drink water. Lots.


2. Eat lean protein at each meal, from chicken, fish, lean meat, cottage cheese, protien powder shake with water, beans, legumes etc


3. Stretch any tight muscle groups.


4. Warm bath


5. Some massage if possible


6, Do some light exercise such as a 20-30 minute walk or do 1 circuit with really light weights - this is just to get blood flowing into the muscles which will deliver that water and protein to them, which will make them recover more quickly ,reduce soreness, and allow you to get back in the gym for another circuit!



7. Do NOT sit around doing nothing because you are 'too sore to move'. The lack of blood flow will keep you more sore for longer.



Great job Dawn, keep it up
 
Yes I will def give you before and afters. There are a lot of used to be hot chicks in their forties who have hit the metabolism/change of life speed bump and would love a come back. My butt hurts the most. I feel everything else though but it feels good. Ill do my 30 minutes of treadmill tonite and yes, im eating some chicken and little brown rice with black beans right now Had a pretty high protien breakfast 10 g in my cereal and yogurt later plus whaterver fish I have for dinner. Im glad we've met and youre guiding me through. thanks again :)
 
Seriously. Justin. How do I work through this pain tonite. Im more sore than yesterday. Did the treadmill last night and stretched. Do i just do what i can or do I gotta push through and do the same reps as the other night? Im scared lol
 
Just listen to your body, its the very first week so this is expected.


Just go through the ciruit but maybe keep it light again tonight. Think of it as a 'practice' workout tonight.


Keep it light and go for half the reps, maybe. Whatver you feel like - just dont try to make it an all-out session, trying to push yourself. You can do that next week.


Also, was going to ask,


Would you consider takng your starting inch measurments too?


Measuring your wasit and hip inches gives you a far better indicator of progress than just looking at your weight alone.


On a traditional, long cardio program like you were doing before, most of the weight lost is usually water, other fluids and very little actual fat.


But doing this new style of workout you'll be burning primarily fat and keeping muscle tone intact.


As a result, some weeks you may not lose much in terms of 'weight' but your waist and hip inches may still shrink significantly. I dont want you looking at the scale and seeing only a small difference when in reality you may have lost inches of PURE fat all over your body.



Another great idea is to get a pair of jeans, or a dress that is 1-2 sizes too small right now, but that your goal is to fit into.


Then try them on once every 2 weeks. This will tell you accuratley what's going on. You wither fit into them (i.e you've shrunk) or you cant!


Weighing scales are decieving, and don't always tell you if youre really progressing, so be careful.


Good luck. Let me know if you need more help
 
I DID IT!!!! I did the two cricuits and added lunges in the 2nd circuit. WOO HOOO!!! I feel GREAT!!!! I was a little worried I wouldnt be able to do half but once i started i got loosened up and it was ON!! GO ME!!! and you TOO! Yes I will take measurements. I do have experienced how slow the scale moves. And as far as smaller clothes goes I got plenty!! Thanks for all the tips!! Youre the BEST!!! It makes a difference to feel like someone with knowledge is guiding me through and I really appreciate it.
 
Hey, no problem, Im absolutely thrilled to help.


It's my job, and I love it (generic, cliche quote but its still true!)
 
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