I am 5'7", wt: 165lbs and would like to get back down to 125-130lbs. I have heard of the 10,000 steps program for better health. It says that you can walk 10,000 steps a day and it would be equivalent to 4-5miles. Would I need to walk more in order to start losing weight? Also would I be able to burn fat faster if I started to build muscle first? After having two children back to back I am disappointed how my body has turned out. I am determined to lose weight and tone up to make myself look and feel better. Also...how many calories should I be taking in if I want to lose weight? Sorry for all the questions. I appreciate any help given. Thanks!----KMD
Walking, jogging, riding a bicycle is good cardio for your heart and all.
However, to burn the bodyfat more efficiently and keep your metabolism up longer, a combination of proper nutrition, modifying your diet and an exercise program that will force your muscles to work harder is best.
So, lifting weights for strength will do this. A beginning workout would be a three day split lifting moderately heavy weights for 4 sets of 10 reps and rest a minute between sets. This to be done for an hour to 90 minutes. You can include cardio on your off lifting days or just after as a "cooldown". Be sure to stretch and warmup first.
I had been 245lbs for most of my 33 years of marriage. Before that I was about 165 lbs (5'6"/largeboned) but pretty fit from riding a 10 speed all over San Diego but my diet was not always the best. Tried all kinds of diets but never stuck with them. I had never been slim and always hefty.
In Fall 2002, I decided to do something about and took a college Women's strength class for general health and lose bodyfat. Relearned how to eat properly and in a year, lost 60lbs with the combination of eating 5-6 smaller meals and exercise. Now I am back to wearing premarriage clothes sizes. The scale shows I weigh more than I did back then...muscle is denser than fat. A tangerine size portion of muscle weighs about two grapefruit size portions of bodyfat. I dont mind the exchange and feel better for it. I am 52 and postmenopausal. I also had two kids by c section (both ways) ....21 and 18 years ago.
Lifting will not make you "bulk" like a guy....we do not have enough testosterone for that. You cannot "spot reduce" as the body takes fat from all over to burn while exercising. Where your body stored the fat first, will be the last to go. Dont use the scale for awhile...the body fluctuates daily anyway and looking at numbers will be frustrating at first. Instead go by your wardrobe as a better indicator of your body changes.
Keep a journal of your workouts, diet and calories. Basically you up your protein (about one gram of protein per one pound of lean body mass) lower your carbs (eat more wholegrains/veggies) cut your sugar and drink plenty of water.
You will be healthier, have more energy (especially running after two wee ones) have more strength, look/feel better as well as lose the bodyfat this way.
Personally, I believe you can exercise all you want; if you don't control your diet it's almost a waste of time. Exercise is always good because it strengthens the heart, lungs and creates better circulation, etc.
But a poor diet will always set you back. When you go shopping, buy foods that are low in fat, cholesterol and calories and try to cut out or reduce your intake of pizza, ice cream, candies, etc. Also, try replacing donuts, burgers with fruits. I guarantee, you will lose weight gradually but you have to discipline yourself. Don't starve yourself, remember it takes time to gain weight and it will take time to lose it.
Last edited by KingFootie; 04-28-2004 at 10:54 AM.