3 ways to rev up weight loss

Posted: Tuesday, April 03, 2007 6:12 PM

By Jay Blahnik

Do you already exercise and watch what you eat, but seem to be stuck in a weight-loss rut? You’re not alone! Plenty of people hit a plateau before reaching their goals.

To boost your odds of slim-down success, try these fitness strategies:

1. Kick-start your cardio.

One of the best ways to increase the calorie burn of your cardiovascular workouts is to include interval training. This means that instead of working out at one pace the entire time, you alternate harder intensities with easier intensities, allowing you to push yourself more without having to maintain an intense level the entire workout. Keep these tips in mind when incorporating interval training into your workouts:

*Set a goal of how many intervals you will do before each workout. For example, plan to run faster five times for one minute over the course of a 30-minute workout (one-minute intervals every five minutes).

*When you are doing an interval, remember to push at an effort that is more challenging than your regular intensities, but not so hard you have to completely stop.

*Leave yourself plenty of time between intervals before you ramp up the intensity again.

2. Squeeze in a quickie.

Even if you exercise regularly, adding a short walk in the morning or the evening can make a big difference in the overall amount of calories you burn. In just one 10-minute brisk walk, you can burn up to 60 extra calories – and that could add up to more than 400 calories per week! Here are some points to remember when you add a walk to your schedule:

*Bend your arms at your elbows and swing your arms to help you walk faster.

*Take shorter, quicker steps to increase your speed.

*Try to include some hill walking to burn extra calories.

3. Tighten and tone.

Just by adding a short strength-training workout every other day or two, you can add more lean muscle mass. And each pound of muscle burns 35 to 50 more calories a day than a pound of fat. Here are some tips for smart strength-training:

*If you can lift the weight more than 12 times in a row easily, you should probably increase the weight. If you cannot lift the weight eight times in a row easily, you should probably reduce the weight.

*Do strength-training for your whole body, not just one or two target body parts. This will help ensure muscle balance.

*If you have never strength-trained before, hire a personal trainer (even for just one session) to show you the ropes. This will help you learn how to do it right and reduce your risk of injury.

EMAIL THIS

Comments

This advice is categorically wrong. It is incorrect to claim that a pound of muscle (presumably at rest) burns up to 50 more calories per day than a pound of fat, and to imply that building strength comes from a rep range of 8 to 12. The physiology and exercise science literature is quite clear on both counts. At rest, muscle tissue burns a negligible number of calories per day. Resting energy expenditure is nearly irrelevant to the weight loss needs of overweight Americans. The chief benefit of building muscle tissue is that is support more vigorous and extensive physical activity. Second, building strength requires lifting heavy weights (80% to 90% of 1 rep maximum), so that the lifter is working in the 4 to 8 rep range. The advice of 8 to 12 reps is nothing more than a rehash of the conventional messages about strength training and it lacks any credible or meaningful scientific basis.

Vik Khanna, Ellicott City, MD (Sent Wednesday, April 04, 2007 9:43 AM)

Vik, Sorry but it appears that NASM, ACE, CSCS and all reputable fitness certification organizations along with all the exercise science research disagrees with you. Muscle does burn more calories than fat. Building strength is in a rep range around 8-20 (with most organizations using 12 or 15 as their usual rep amount). If someone is doing 80-90% of max at 4-8 reps, as you suggested, this is not building strength for funcational purposes, which a normal person would use. 80-90% at 4-8 reps is building hypertrophy and is what body builders do to get mass and is generally not used for functional purposes, more for appearance and usually more prone to injury.

Meg Keller, Chicago, IL (Sent Wednesday, April 04, 2007 10:03 AM)

Good points from Mr. Blahnik.

Three other things to keep in mind:

For your intensive one minute ramp ups within your 30 minute run, one goal to be considered is that that your heart rate (HR) should be 60-85% of 220-age. Example: 40 y/o runner should shoot for HR of 60 to 85% of 180, ie, 108 to 153/minute. Of course, age is a factor and any exercise plan should be run by your physician first. Physiologically, this 60-85% is reflective of your max V-dot 02 (or max oxygen uptake).

Second item is diet: Eat a good, filling breakfast, then taper off thru out the day and end up with a light dinner. Talk to dietician re specifics.

Third item is stretching: If you new to weight lifting, then it is especially important to gently stretch and have your muscles "warm" before you begin weight lifting. Great book on stretching: Streching by Bob Anderson.

Recreational Runner, Iowa City, Ia (Sent Wednesday, April 04, 2007 10:42 AM)

I work out at a gym 4-6 times per week. I've had personal training sessions. I vary my workouts: cardio (yes, intervals), Pilates, Yoga, water fitness, and total body conditioning using body bars and hand weights. I have an excellent diet. Yet, at 46, my body just isn't getting any more fit or firm; despite literally tens of thousands of ab crunches, my abs are flabby as ever. I had a much better body at 26 when I ate spaghetti and mac and cheese from a box every day and didn't do a whit of exercise. Is the fitness industry full of lies? One has to wonder - if all these things REALLY worked for EVERYONE, there would be no need for another boring article on fitness as stated above. I look around the gym and I have yet to see anyone make huge changes. What gives? What the fitness industry could use is a little honesty: tell people that no, they will not in all probability look like Stallone or Heidi Klum, no matter what.
thanks for letting me vent!

Amy S, New York, NY (Sent Wednesday, April 04, 2007 10:46 AM)

Meg is correct in her comments that a higher rep range does build strength. A lower rep range limits the time that a muscle is under stress and focuses instead on how heavy a weight can be moved quickly, much like a lineman in football. Low rep/heavy weight also stresses connective tissue and puts enormous pressure on joint structures as well as drives blood pressure levels dangerously high very quickly. Also, concerning interval training; during an aerobic workout at one steady pace, the further along the workout is, one will notice that the body adapts and the exercise gets easier, much like lifting the same weight each set. The last set is much easier than the first set, at least when using the same amount of weight each set. The body adapts not only from workout to workout, but during each individual workout as well. Interval training is also very useful in pushing that heart rate to a level that it may approach or surpass during times of infrequent or unexpected emotional or physical stress. This can be a big shock to the system. You want to condition your cardio system to minimize that shock and at least let your heart feel an increased rate occasionally. It is suggested and recommended to do this under a doctor's supervision, such as a treadmil test, to see if your heart can withstand the stress before doing so on your own in an exercise program. Progressive interval training is much like lifting weights; you must progressively work your way up to a certain level and then recover. You don't just lie down on the bench press and lift you highest weight on the first set. You work your way up and recover between sets. Progressive and consistant: the two keys to improving fitness.

Pat Fisher, Belmar, N.J. (Sent Wednesday, April 04, 2007 10:59 AM)

Meg sorry, lifting weights in the 4-8 rep range is for building strength, not hypertrophy. Please research a man named Louie Simmons. He is a "guru" when it comes to powerlifting and building strength. Hypertrophy is developed in the 8-12 rep range and higher. Also, lifting in the 4-8 rep range will not make you more prone to injury. Lifting with incorrect/bad form makes you more prone to injury, not the amount of reps you are attempting.

Keg Meller, West Palm Beach, FL (Sent Wednesday, April 04, 2007 11:00 AM)

In the long run, diet and working out are only part of it and certainly we should all be doing our part to keep as fit as possible for as long as possible. Genes make up the rest of the equation as to how you're body is going to look at age 40+. Unfortunately, not all of us are genetically programed to be super models.

Denise T, Ringwood, NJ (Sent Wednesday, April 04, 2007 11:02 AM)

AMEN Amy! Couldn't have said it any better myself. I'm 49 and definitely looked better in my 20's when I was abusing my body in every way possible. No sleep, not eating foods found in any food pyramid currently used, excessive life style, etc. And the push for cosmetic surgery wouldn't be found in every nook and cranny either, along with all those "beat the exercise blahs" stories if all this stuff really worked the way they want you to believe. Think I'll keep my personal trainer money in the bank.

Tried It All At Some Time or Other, Charlottesville, VA (Sent Wednesday, April 04, 2007 11:03 AM)

As someone who has done 7 to 10 hours of cardio a week and 45 minutes of strength training 5 times a week for the last 20 years or so, I really have to tighten up on diet when the weight inches up. My biggies are to avoid all snacks, decrease lunch and dinner portions of everything except vegetables, reduce alcohol consumption and studiously avoid sweets and starches. I also skip dinner once every other week. I am down 14 pounds over the last 5 months and would like to drop another 2. At 55 that would put me 5 pounds lighter than when I graduated from High School. Like Amy I still will not have six pack abs--maybe 3 and 1/2 cans. As to number of reps while strength training, I try and vary the reps from day to day and even within a given workout. One day I might do a warm up set of 12 reps, a working set of 8 reps at a heavier weight, then only get 2 or 3 reps with a real heavy weight then finish it off with a set back at the 8 rep level. I might do a different exercise that day doing only one set to exhaustion with a weight that allows me to get 25-30 reps. The point is to keep fooling your muscles and to build both endurance and mass. Of course at my age it is preserving rather than adding mass.

terry n. Milwaukee WI (Sent Wednesday, April 04, 2007 11:09 AM)

This comment is a for Amy S, NY. I would suggest doing 6 workouts per-week that last exactly 30 minutes and include nothing but not-stop supersets with 1 minute rest between supersets, then followup with 10-15 minutes of light stretching. Also, you should target particular areas. Monday - arms and upper back, Tuesday - abs and lower back, Wednesday - legs, repeat same sequence for Thursday thru Saturday, and on Sunday do something physical as well (fun bike ride, 3 mile walk, job, etc). Using low rest supersets boosts your calorie burning and metabolism for the next 4-6 hours. Focusing on particular areas each day ensures that you tear enough muscle fiber to actually build muscle, and the 2 day rest inbetween each target area ensures that you completely recover. You may wonder why I filled your entire week. Your body will adjust itself by increasing its energy production if it is habitually forced to do work every single day. Be sure and not drink alcohol (other than possily ONE glass of wine for lunch or dinner). One thing I like to do also, is instead of eating dinner, I drink a slimfast shake.

Nate (Sent Wednesday, April 04, 2007 11:14 AM)

Amy thank you for your comments (and to everyone else who chimed in)great suggestions. Like you I am a 46 year old woman who has always been a gym rat yet for some reason I've hit a "rut" and can't seem to move my weight. I've developed a "meno-belly" and can't seem to shake it even with my work outs which are spinning 2x a week, body pump 2x a week, yoga and a 2 hour body conditioning class. Guess it's time to re-examine the diet. I don't drink at all during the week. I'm intrigued by this idea of "skipping" dinner once a week. I didn't think that, that was encouraged by the dietians but maybe that's what it takes at our age!

Constance (Sent Wednesday, April 04, 2007 11:27 AM)

There is no mystery to this, there are a bunch of people on here claiming they don't or can't make progress, that muscle does not burn more calories, and my favorite brand of foolishness those claiming that we are not programed to be supermodels or I'll keep my trainer and money in the bank, etc. The simple fact is that if you want to be fit you have to burn off more than you take in. If you are not making it, then close your friggin mouth, and stop putting food in it. In order to lose one pound you have to burn 3500 more calories than you take in. One starbucks latte has 500-600 calories. DO the math idiot. In addition, you DO NOT start to burn ANY fat when doing cardio until you have been doing it for AT LEAST 35 minutes, so you need do a minimum of 45 minutes 5 to 6 times a week. If you run for an hour you will burn around 1000 calories, so to burn off one pound is about 3 1/2 hours of running, assuming of course you don't then start eating more. If you only do 30 minutes 3 times a week, you are wasting your time, YOU WILL NOT BURN FAT STORES and YOU WILL NOT make progress. To get to where you want means you are on a bike, or running, 45 minutes MINIMUM (an hour is preferable) 5-6 times a week, with weights 2-3 times a week. That is what it takes and that is what works. Everything else is crap. There are no shortcuts, or "fun" ways or "new" ways or "cool class to take". Its all marketing schlock. If you think spinning 2x a week will get you there, you are wrong. If you think 30 minutes a day 6x a week will get you there, it won't. The fact is almost all of you are working out in ways that will not get you to where you want to be, and thats why you are not making progress. All you need is a pair of shoes and a set of weights and discpline to not give up, give out, or give in, to what ever excuse you have on any given day. If you can't manage to do that, then quit now.

jay ny ny (Sent Wednesday, April 04, 2007 12:11 PM)

Amy, Constance, and the others...our bodies get used to working out. So even when we do what others would consider to be intense workouts, we don't burn near the calories that someone new to that workout would. Even if you "mix up" your workout during the week, but are a self-proclaimed gym rat, your body is used to the 2x spinning, the same pilates class, the same 30 minutes on the treadmill with 5 intervals. It's time to get out and try something new. Take a kickboxing class. Run outside, run stairs at the tallest building in town...or be prepared to workout much longer than you did before to burn the same number of calories. No matter our age, race, sex or creed it all comes down to calories in minus calories out. And even then, we don't ALL get to look like Heidi Klum.

A Gym rat, too...Omaha, NE (Sent Wednesday, April 04, 2007 12:15 PM)

I would have to say that not everything works for everyone. I actually had to keep modifying my diet and exersise until I saw results for my body but until then I was simply following what everyone told me they do and failing at it and in some cases gaining weight. I've so far lost inches and some weight as well as increased strengh and except for the period of my work out where I feel like I wanna die (I go all out) I feel great!

Hank, San Diego, CA (Sent Wednesday, April 04, 2007 12:19 PM)

I think that no matter how long we all try and lose weight and stay fit, the bottom line is that eating right and having a daily exercise routine will keep us healthy and happy no matter what our body weight or shape is. My goal in life is to be happy and live as long as I can. If that means I have to continue to be a size 10 then so be it. Thanks for all of the advice...it's all helpful!

Natalie, Columbia, SC (Sent Wednesday, April 04, 2007 12:22 PM)

hey jay in ny, your NOT a woman over 40,so you have it alot easier, can take off the weight much easier and quicker...idiot! So, close your friggin mouth!

j fl (Sent Wednesday, April 04, 2007 12:27 PM)

Most people who claim to be gym rats are lying to themselves to feel better. When I go to the gym I see a lot of the same people everyday but for only 20 minutes at best. Once they hit the warm up phase they are gone and done for the day. Working out and being healthy is a lifestyle not a quick fix. You have to commit to the goals and stick to them, the hardest part isn't getting there it is staying motivated when you hit that first plataue. You have to work the diet, exercise and lifestyle all the time not just 5 days a week, diet will override most workouts and most people don't workout hard enough every week to burn what they put in. Food is fuel not fun but we treat food as a gift not as a necessity.

RD in Oregon (Sent Wednesday, April 04, 2007 12:31 PM)

Jay NY NY Aren't you a kind and tolerant sole-Patience is a virtue and you could obviously use some.

Joe Smoo Someplace Massachusetts (Sent Wednesday, April 04, 2007 12:35 PM)

Jay ny ny, wow, maybe you should cut back on the caffeine. There's no need for name calling!

I began training for a 20 mile fundraiser walk in Feb 06 and noticed two important things. If you want to lose weight, you have to move more and eat less. Exercise is great for the body AND mind. Do it everyday because, in the end, it is a lifestyle choice, not a diet that will keep you fit.

Cathy, Marin County, CA (Sent Wednesday, April 04, 2007 12:36 PM)

I think everyone has to establish priorities. I'm 48 and my metabolism has slowed down. I'm constantly watching my weight and trying to be as active as possible. My life is so complicated that there is no time for the kind of exercise program that is described above. My priorities are to live life to the fullest and don't want to give up hours each day to pushing my body around a gym. Learn to find out what makes you happy and do it. But if you can't be happy unless you have a perfect body, you have more problems than weight.

Kim, Jacksboro,TX (Sent Wednesday, April 04, 2007 12:38 PM)

jay ny ny, right on!!!! About a year ago I cut my calories to 1500 a day and was running for a min 1 hr 6 times a week. I was running 7 miles a day. I went from 195 to 155 in 8 to 9 months. It was not easy or fun. Like you said "All you need is a pair of shoes and a set of weights and discipline to not give up, give out, or give in, to what ever excuse you have on any given day". I am a father of three kids and normally I do not get to start working out until 8:30 or 9:00 PM at night. I now include more weights and less running. I will say that I am much happier at 155 then 195.

mike, PA (Sent Wednesday, April 04, 2007 12:42 PM)

Question to the person who said that cardio had to 45 minutes at least--does that have to occur without interruption--meaning I can't spread it out over a day?

T. Mack (Sent Wednesday, April 04, 2007 12:47 PM)

j in fl it is you who are the idiot, 3500 calories is one pound, period. You either burn it or you don't, and you either keep your mouth shut and eat less or you don't. Its very simple, has nothing to do with age, or gender, 3500 calories is still 3500 calories is still 3500 calories, at any age or gender, and one pound is still one pound is still one pound. What, you think, because you are a woman over 40 that the laws of physics and nature some how don't apply to you? That somehow for women over 40, a pound equals 9000 calories but for every one else its only 3500 calories? That a pound for a woman over 40 is really 3 and half pounds for everyone else? So what if you are over 40, there are people close to 90 running the iron man tiratholn in Hawaii. You are just making excuses for being lazy and that is all it is. Stop fooling yourself, stop being a coward, stop making excuses, and do what you need to do to get to where you want to be. Get on the bike or run 45 minutes to an hour 5-6 days a week and you will lose weight. If you are not doing that, then you won't, period, and you are just wasting time.

jay ny ny (Sent Wednesday, April 04, 2007 12:51 PM)

Jay NY NY- hit it right on the mark giving the straight talk from NY. I just don't understand what the problem is? It is a case of simple math; calories burned v. calories consumed. The problem that I usually see is that people either don't know how, or choose not to count their daily calories correctly (including everything like surgar packets, ketchup, milk, soda, candy etc.) It' simple, add up your total calorie intake for a week (probably between 14,000 and 18,000) and then diet/work out so that you burn 3,500 of the total calories per week and you will lose 1 pound per week. The only tricky part is keeping track of calories consumed (and being honest about it). One trick is always to round up the amount of calories/servings in a meal because it is better to overestimate and lose more weight than to underestimate and be disappointed with the lack of weight loss.

As far as skipping dinner once a week, it seems like it would have limited effects. Even if you have a large dinner in the range of 1000 calories it would therefore take three 1/2 weeks to lose an extra pound (do the math). Skipping meals is not the answer, eating more healthy meals and exercising more is..

Michael- New York (Sent Wednesday, April 04, 2007 12:57 PM)

Like I said ,Jay and Mike(both men), woman have a very difficult time losing weight and keeping it off after 40. My husband would cut out chips for lunch(for instance) and lose 10 lbs in 2 wks, while I was cutting calories and busting my butt at the gym and losing 2 lbs in 2 wks.If someone could come up with a way for over 40 woman to lose weight in a healthy way and keep it off, they'd be millionaires. I have found that steady exercise and South Beach diet to be the best so far.

j fl (Sent Wednesday, April 04, 2007 1:00 PM)

Jay, there definitely IS a gender difference and I want to hear from the over 40 women on this.I am and always have been an athlete and health nut for years, just like you, so be nice.

j fl (Sent Wednesday, April 04, 2007 1:03 PM)

Boys, boys, YOU couldn't possibly know.Having two babies- an 8 and a 10 lb monster 20 yrs ago, stretched out skin and menapausal sxs- sorry boys, your just luckier.

j fl (Sent Wednesday, April 04, 2007 1:08 PM)

I would just like to throw out there from personal exerience that you dont have to run an hour every day to lose weight. My dad was getting on in years and packing on a few pounds so he started walking on a treadmill 30 minutes every night. Now it took a while but eventually he lost 10 pounds. Now he has increased his wlak time to 45 minutes and lowered his portion size at meals and he is loosing a little more eweight. If you want dramatic instant results than you really have to put in the time and effort. If you just want to lose 5-10 poinds and be a little healthier its not as hard as some people on here make it sound.

Courtney Virginia Beach (Sent Wednesday, April 04, 2007 1:13 PM)

jay ny ny may be a bit gruff, but his basic message is correct. Eat less than you burn and your weight WILL decrease. Doing both aerobic and strength exercise will burn more calories, improve muscle tone, and just keep you feeling better. Also, you "senior citizens" who have trouble doing this at the ripe old age of 40 should just do it. It works. I'm still breathing (but not out of breath) and I'm over 70. Walking at least three miles every other day and weights for 45 to 60 minutes on alternate days. I got into this about ten years ago, cut my weight from 190 to 155 and have kept it steady ever since. Vegtables and fruit do really taste good. Try it.

John, Los Angeles, CA (Sent Wednesday, April 04, 2007 1:17 PM)

To Jay NY NY, there is an oz. of truth to what you say. But, as we get older, we burn fewer calories and therefore, need fewer calories. Also, women do burn fewer calories and need to eat less than her male counter-part of the same age and size. But, double but, some exercise everyweek is better than no exercise everyweek. To say people are wasting their time not excercisng to the extreme, is incorrect. Ladies, look at your diet for help in losing weight while you exercise. No matter how often or how long you exercise.

BB, JC, TN (Sent Wednesday, April 04, 2007 1:17 PM)

I do agree with j fl, for some reason it is somewhat more difficult for people over 40 and esp. women to lose weight as easily (I stress as easily) as say younger men. So j fl must compensate and you might have to work a bit harder than others to achieve your goals. Perhaps pretend that a pound is 4500 calories and strive for that as a goal. However, that being said I am a 33 year old triathlete and I have seen plenty of women over 40 with great bodys blowing right past me. I know genetics does play a factor but it is not the determinative factor. Hardwork goes a long way. If your cardio burns in the range of 1000 calories a day, and you eat right ANYONE will lose and continue to lose weight and that is a fact. For woman over 40 it just might mean that you have to work harder for your goals (it might not be fair) but the reward will be in the results. You can get it if you really want it!!!

Michael NY (Sent Wednesday, April 04, 2007 1:18 PM)

Yes, no secret, work out more, eat less! Got it? All who are looking for the gimmick, quick fix, that goes against the mantra, "work out more, eat less" are suckers who think their wallet is the answer. Fools . . . keep on paying rather than "work out more, eat less!!!!"

Jack, Redding, CA (Sent Wednesday, April 04, 2007 1:19 PM)

If what you are doing is NOT working, i.e. loss of weight, then you need to UP the workout, and DOWN the food intake. Keep UPPING the workout, and DOWNING the food intake until you begin to see the results, i.e. weight loss, NOW, NOW, NOW, maybe you have found "your level" that will yield the results you desire!!!!!!!!!!! Good for you!

Jack, Redding, CA (Sent Wednesday, April 04, 2007 1:25 PM)

Got it?!

Jack, Redding, CA (Sent Wednesday, April 04, 2007 1:28 PM)

Got it?!

Jack, Redding, CA (Sent Wednesday, April 04, 2007 1:30 PM)

I am a woman 2 months from her 50th b-day and I agree with Jay in NY NY. The truth is hard to hear, but I know from personal experience, it's about the food folks.

I've spent the last year eating less and moving more. I've lost 44 pounds (with more to go) by exercising a minimum of 1 hour 6 days a week and counting every piece of food that goes into my mouth! I keep a journal and I see a direct cause and effect relationship. The days/weeks I hit my calorie goals I lose weight; the days I go over, I don't.

What most people honestly don't realize is how many calories there are in a little bite here, a little bite there. Unless you just nosh on celery sticks, apple slices and carrots, probably most anything you just "pick up" as a snack is at least 50 calories if not more. If you're only allowed 1300 in a day -- you can do that only so many times and you're already over the mark. Someone said "do the math" and they are absolutely right.

And going out to eat is just not helpful. American restaurants are sabatoging our weight loss efforts -- portion sizes that are too big, too much, fat and sugar. That being said you might be surprised to learn that I travel about 50% of the time on business. That's why it's taken me a year to lose 44 pounds. I have had to become extremely choosy when I travel about what I eat -- more often than not I just skip the meal and in that seems to balance out the sins of the ones that are harder to avoid. I challenge anyone to keep a food diary for a week (and be honest) and you'll be surprised at how much you really eat. When you get a handle on that, you'll have success. I'm sure of it.

Olivia, Glen Allen, VA (Sent Wednesday, April 04, 2007 1:37 PM)

I don't read much response from you all! Could it be that I have hit a nerve? The discussion is somewhat entertaining; however, boys and girls, there are only two answers to losing weight: 1. "Work out more, and eat less." 2. "Join the majority, i.e. die!" Both methods are sure to cause loss of weight; I suggest you try method number 1.

Jack, Redding, CA (Sent Wednesday, April 04, 2007 1:38 PM)

j fl you are delusional. one pound is one pound and it takes 3500 calories burned to lose it. So what if your husband lost 10 pounds in 2 weeks, your weight can fluctuate as much as 7 pounds in any given day, and even more depending on when you weigh yourself, if you just ate, have not gone to the bathroom, ate four bannanas and half a gallon of milk, etc. Cutting chips will not cause you to lose 10 pounds in 2 weeks, unless you are eating them all day, everyday and you weigh 500 pounds. Most likely it was just normal weight flucation is all that happened with your husband, assuming of course you are telling the truth and actually weighed him in, and furthermore streched out skin is not the same as weight, you are confusing things. You can make all the excuses you want j fl its still just numbers, and your "I am over 40" crap and "have kids" won't change it. People in their 80s are doing it, so I guess unless your argument is that you get in better shape and easier as you get over 70, then you have no excuse. Sorry if I am "not being nice" enough for you, but you are just inventing excuses, like most of the rest of the overwight people in this country, and I am not going to indulge you in your fantasy pity party about "how hard it is". Its not. You just don't want to do what needs to be done, and are looking for an excuse so you can continue to lie to yourself, to provide comfort to yourself, and tell yourself its ok, and avoid the truth about why you don't make progress. Simply put, your excuses are nothing but fraud, and the proof of that fraud is in your body fat measurement.
T-Mack as for your question, yes the 45 minutes has to be un-interupted. Your body does not start to burn fat stores until you have been doing cardio for 35 sustained minutes, so if you do 37 minutes, you get 2 minutes where you actually burned fat stores, which is not very much, which is why 45 minutes is really the bare min. If you stop at 33 minutes, you have done nothing to burn fat stores. You heart will benefit, but your waistline will not.

Jay NY NY (Sent Wednesday, April 04, 2007 1:40 PM)

jeepers....glad I was able to stir something up! Thanks to those who supported me. J in FL - you're absolutely right. Until Jay is actually IN an over-40 year old woman's body, he'll never know what it's like. And, I NEVER go to Starbucks - despite the fact that there are three within walking distance of my office - brew me a cup of White Pomegranate tea any day. As for doing 45 minutes/day...I agree - to a certain point. This to me sounds like it was arbitrarily determined by someone who was working on their Master's Thesis and had to create a new fitness strategy. Why do things keep changing in the fitness industry? Nothing is consistent year after year. It is a fact that men lose weight easier than women. I still have yet to receive an answer as to why I had a great figure in my 20's without exercise and a lousy diet. The fitness industry must change its paradigm of "one size fits all" and "all you need to do is xyz and you'll have a great body." Yes, I get frustrated, but then I get philosophical: will having a better body make me a better wife/caregiver to my handicapped husband? Better in my healing work? A better friend? I am so blessed to be healthy. All in all, having a lean, muscular body won't protect you from dis-ease. But the fitness industry must become more realistic.

Amy S, New York (Sent Wednesday, April 04, 2007 1:45 PM)

I got it-just don't like to be told to shut my friggin mouth and to be called an idiot. My job as a therapist could also have alot to do with trouble losing weight as I sit on my rear all day. I can't go out and exersise during the day while at work so this is out.I have been blessed with a love of exercise and playing sports and athletic figure. However, this is why this time while approaching 50 has been especially frustrating for me and my female friend as well.

j fl (Sent Wednesday, April 04, 2007 1:48 PM)

It is harder for women to lose weight because they have less muscle mass to fat ratio in their bodies than men. Women have more fat for biological reasons. Muscle burns calories faster, so of course men burn calories faster than women and the weight comes off faster.

T. Novi, M (Sent Wednesday, April 04, 2007 1:49 PM)

I'm happy for Olivia-keep going! Thanks Amy for understanding. Jay you must stop the name calling-perhaps your cranky from not eating enough food and or steroid use at some time?

j fl (Sent Wednesday, April 04, 2007 1:53 PM)

Fitness is NOT just about weight loss. Being able to see a six pack set of abs is an unrealistic goal for most of us over 40. Being FIT involves two things: muscle toneality and a conditioned cardiovascular system. Fitness is not being a certain weight or being a certain muscularity or being thin. Most of the cosmetic results from being fit are relative. Many seemingly overweight looking people can be fit. Although most of us would like to look relatively "thin," this goal is mostly ego driven and we should reacess our goals. Reasonable weight loss, if that is your goal, should be in the one to two pounds a week range. However, after a certain age, this gets more difficult due to stress on the joints and a slower metabolism. Yea, we all could eat huge quantities when we were young and still mainatin that thin look. But you must be realistic and not sacrifice your body for rapid weight loss. Aerobic exercise for an hour for most of us over 40 is just too much to do and should instead be for a shorter time period over a longer period of time, perhaps several months rather than weeks. You must expect weight loss to occur at a more steady time pace. Calorie restriction of about 500 calories a day less than what is ideal for everyday activity, added with 30 to 40 minutes of daily moderate aerobic exercise is more realistic, safe and maintainable for most of us. A calorie count of what you need daily is roughly 100 calories of food for every 20 pounds of body weight. But again, don't sacrifice your joints for the impact and pounding that over-agressive exercise will bring. Instant gratification does not work for weight loss, is not healthy or sustainable in the long run.

Pat Fisher Belmar, N.J. (Sent Wednesday, April 04, 2007 1:53 PM)

Our metabolism slows as we get older. Our muscle tone, skin tone, joint health, etc. deteriorate as we get older. For those lamenting that they don't look like they did when they were 20, it won't happen. But please congratulate yourselves on working hard to keep your body in the best health you can as you age. You'll decrease your risk of diabetes, heart problems, arthritis, and other weight/fitness related health problems. It isn't just about how we look, but how we function, being able to comfortably manage all the activities we want to do in life. We aren't all made the same. Individuals have different body types and metabolisms. Men lose weight faster than women because they have a greater percentage of muscle mass and lower percentage of body fat. We're made that way for a good (reproductive) reason. Hormone changes do alter our metabolism and require us to make diet changes and be more consistent with exercise to even maintain our general fitness level as we age. Let's be nice here and offer supportive suggestions rather than insult each other for our differences. I appreciate the inspiration of reading about others' efforts to be fit.

DT, Dallas, Texas (Sent Wednesday, April 04, 2007 1:53 PM)

Yes, its true that 3500 calories = 1 pound. So theoretically, I could go do 7 hours on the treadmill, burn 500 calories/hour and lose a pound. But that's only a part of the total equation. Everyone's metabolism is different and some people (esp men with more muscle) burn calories at a faster rate. Women who usually have less muscle have a lower resting metabolic rate and burn calories less effectively during exercise. That is a large part of the reason that women take a lot longer to lose weight than men.

Marisa, San Diego, CA (Sent Wednesday, April 04, 2007 1:56 PM)

I just don't like Jays know it all tone-so you might have a washboard stomach Jay but your personality sucks. Personality is MUCH more important than looks. Most mature adults KNOW that already. So we all need to eat healthier and exercise and learn to be nicer to others.

j fl (Sent Wednesday, April 04, 2007 2:02 PM)

So what do people think about the South Beach diet?It seems that about 15-20 yrs ago we were told to get rid of the fat in our diets- so we automatically turned to pasta, breads,rice. Now we have a society filled with persons with type II diabetes. So now its eat more protein and less carbs. I suspect the answer lies in between somewhere and of course with plenty of exercise.These constant crazy diets and research and changes can drive people nuts.

j fl (Sent Wednesday, April 04, 2007 2:10 PM)

Wow! I am encouraged. The consensus seems to be "more work (in whatever form)" and "less food." At this rate, there may be a reduction in the phony food and exercise programs out there if the population finally gets smart! Yes, it is true, I am blessed with "eternal hope" though somewhat pollyanish.

Jack, Redding, CA (Sent Wednesday, April 04, 2007 2:10 PM)

I'm a 49 y/o woman who has ALWAYS worked out since my 20's, and it gets progressively harder to keep my weight the same. I can no longer eat like I used to, even with exercise. And things have shifted, as any woman over 40 knows. BUT the best part of staying fit is that at my age, I can work circles around the other nurses I work with who are in their 20s and 30s! And I often am mistaken for being much younger!! :-)

chris, Nebraska (Sent Wednesday, April 04, 2007 2:14 PM)

If I may...Jay NY, is right. I am a 28 year old woman who spent most of her childhood and teenage years overweight. While it is easy to blame "low metabolism" and genetics for this (both of which apply), the fact is I ate too much and I didn't move enough. When I went to college, I made up my mind that 185 on a 5'3" frame is TOO MUCH. So I worked out. I ate less. I researched calories, muscle, workout, EVERYTHING and committed myself to my goal. I got down to 108.
Now at 28, I am 133. Which is a lot more than I want to be. HOWEVER, I got engaged to a former football star and got lax on my workouts because he did. I ate what he ate and gained 10 lbs. I have been working out and watching what I eat and have managed to lose 5. The workouts that I did when I was 18 and 22 and 26 don't work for me anymore. Yes age is a factor, so you do MORE WORK. You EAT LESS. And you will lose weight.
To the women who are blaming their weight issues on age, this does not make sense. You simply have to do more. Go to your local bookstore and get a book of caloric values for most of the foods you eat. I did this when I was 19 and lost 70lbs. Before you put something in your mouth, look at how many calories it has. You would be surprised. Those foods you think are so "light" (my mother in law's favorite word to justify the junk she puts in her body), they are really fat traps. Salad dressing- fat trap, muffins, bagels, sandwiches- ALL FAT TRAPS.
Of course, you are all going to come back with the argument that I am 28 and therefore not qualified. The fact is it as a woman ages, the metabolism slows, so you have to work EXTRA hard and watch what you eat. Your metabolism is not what it is at 22. So work on it. It can be done.
Incidently, my mother just turned 54 in January. She has lost 15 lbs since her birthday. My mother is wearing a size 6 and has battled breast cancer and is cancer free now. It can be done. JUST DO IT.

excuses are for suckers, Alabama (Sent Wednesday, April 04, 2007 2:19 PM)

Next >>

SEND A COMMENT

Message (please, no HTML tags. Web addresses will be hyperlinked):

Your name, city and state (John Doe, Seattle, Wash.):

Your e-mail address (jdoe@msnbc.com):

Your website (it's okay if you don't have one):

Remember me? (We'll keep it private) Remember me?

TRACKBACKS

Trackbacks are links to weblogs that reference this post. Like comments, trackbacks do not appear until approved by us. The trackback URL for this post is: http://fitlist.msnbc.msn.com/trackback.aspx?PostID=110648

More Fit List

Recent Posts:

Archives:

Categories:

MORE FITNESS NEWS

Syndicate This Site

Add Fit List to your news reader:

OUR TRAINERS: