3 ways to rev up weight loss

Vik Khanna, Ellicott City, MD — Wed, 04 Apr 2007 13:43:22 GMT

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.

3 ways to rev up weight loss

Meg Keller, Chicago, IL — Wed, 04 Apr 2007 14:03:38 GMT

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.

3 ways to rev up weight loss

Recreational Runner, Iowa City, Ia — Wed, 04 Apr 2007 14:42:52 GMT

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.

3 ways to rev up weight loss

Amy S, New York, NY — Wed, 04 Apr 2007 14:46:16 GMT

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!

3 ways to rev up weight loss

Pat Fisher, Belmar, N.J. — Wed, 04 Apr 2007 14:59:21 GMT

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.

3 ways to rev up weight loss

Keg Meller, West Palm Beach, FL — Wed, 04 Apr 2007 15:00:36 GMT

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.

3 ways to rev up weight loss

Denise T, Ringwood, NJ — Wed, 04 Apr 2007 15:02:57 GMT

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.

3 ways to rev up weight loss

Tried It All At Some Time or Other, Charlottesville, VA — Wed, 04 Apr 2007 15:03:07 GMT

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.

3 ways to rev up weight loss

terry n. Milwaukee WI — Wed, 04 Apr 2007 15:09:38 GMT

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.

3 ways to rev up weight loss

Nate — Wed, 04 Apr 2007 15:14:52 GMT

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.

3 ways to rev up weight loss

Constance — Wed, 04 Apr 2007 15:27:26 GMT

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!

3 ways to rev up weight loss

jay ny ny — Wed, 04 Apr 2007 16:11:04 GMT

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.

3 ways to rev up weight loss

A Gym rat, too...Omaha, NE — Wed, 04 Apr 2007 16:15:54 GMT

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.

3 ways to rev up weight loss

Hank, San Diego, CA — Wed, 04 Apr 2007 16:19:11 GMT

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!

3 ways to rev up weight loss

Natalie, Columbia, SC — Wed, 04 Apr 2007 16:22:48 GMT

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!

3 ways to rev up weight loss

j fl — Wed, 04 Apr 2007 16:27:49 GMT

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!

3 ways to rev up weight loss

RD in Oregon — Wed, 04 Apr 2007 16:31:10 GMT

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.

3 ways to rev up weight loss

Joe Smoo Someplace Massachusetts — Wed, 04 Apr 2007 16:35:02 GMT

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

3 ways to rev up weight loss

Cathy, Marin County, CA — Wed, 04 Apr 2007 16:36:35 GMT

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.

3 ways to rev up weight loss

Kim, Jacksboro,TX — Wed, 04 Apr 2007 16:38:47 GMT

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.

3 ways to rev up weight loss

mike, PA — Wed, 04 Apr 2007 16:42:39 GMT

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.

3 ways to rev up weight loss

T. Mack — Wed, 04 Apr 2007 16:47:07 GMT

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?

3 ways to rev up weight loss

jay ny ny — Wed, 04 Apr 2007 16:51:06 GMT

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.

3 ways to rev up weight loss

Michael- New York — Wed, 04 Apr 2007 16:57:05 GMT

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..

3 ways to rev up weight loss

j fl — Wed, 04 Apr 2007 17:00:19 GMT

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.

3 ways to rev up weight loss

j fl — Wed, 04 Apr 2007 17:03:47 GMT

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.

3 ways to rev up weight loss

j fl — Wed, 04 Apr 2007 17:08:35 GMT

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.

3 ways to rev up weight loss

Courtney Virginia Beach — Wed, 04 Apr 2007 17:13:09 GMT

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.

3 ways to rev up weight loss

John, Los Angeles, CA — Wed, 04 Apr 2007 17:17:16 GMT

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.

3 ways to rev up weight loss

BB, JC, TN — Wed, 04 Apr 2007 17:17:21 GMT

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.

3 ways to rev up weight loss

Michael NY — Wed, 04 Apr 2007 17:18:02 GMT

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!!!

3 ways to rev up weight loss

Jack, Redding, CA — Wed, 04 Apr 2007 17:19:35 GMT

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!!!!"

3 ways to rev up weight loss

Jack, Redding, CA — Wed, 04 Apr 2007 17:25:14 GMT

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!

3 ways to rev up weight loss

Jack, Redding, CA — Wed, 04 Apr 2007 17:28:27 GMT

Got it?!

3 ways to rev up weight loss

Jack, Redding, CA — Wed, 04 Apr 2007 17:30:11 GMT

Got it?!

3 ways to rev up weight loss

Olivia, Glen Allen, VA — Wed, 04 Apr 2007 17:37:58 GMT

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.

3 ways to rev up weight loss

Jack, Redding, CA — Wed, 04 Apr 2007 17:38:18 GMT

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.

3 ways to rev up weight loss

Jay NY NY — Wed, 04 Apr 2007 17:40:21 GMT

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.

3 ways to rev up weight loss

Amy S, New York — Wed, 04 Apr 2007 17:45:27 GMT

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.

3 ways to rev up weight loss

j fl — Wed, 04 Apr 2007 17:48:54 GMT

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.

3 ways to rev up weight loss

T. Novi, M — Wed, 04 Apr 2007 17:49:23 GMT

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.

3 ways to rev up weight loss

j fl — Wed, 04 Apr 2007 17:53:25 GMT

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?

3 ways to rev up weight loss

Pat Fisher Belmar, N.J. — Wed, 04 Apr 2007 17:53:30 GMT

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.

3 ways to rev up weight loss

DT, Dallas, Texas — Wed, 04 Apr 2007 17:53:41 GMT

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.

3 ways to rev up weight loss

Marisa, San Diego, CA — Wed, 04 Apr 2007 17:56:31 GMT

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.

3 ways to rev up weight loss

j fl — Wed, 04 Apr 2007 18:02:18 GMT

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.

3 ways to rev up weight loss

j fl — Wed, 04 Apr 2007 18:10:22 GMT

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.

3 ways to rev up weight loss

Jack, Redding, CA — Wed, 04 Apr 2007 18:10:27 GMT

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.

3 ways to rev up weight loss

chris, Nebraska — Wed, 04 Apr 2007 18:14:33 GMT

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!! :-)

3 ways to rev up weight loss

excuses are for suckers, Alabama — Wed, 04 Apr 2007 18:19:39 GMT

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.

3 ways to rev up weight loss

j fl — Wed, 04 Apr 2007 18:27:22 GMT

Thanks Pat, DT and Jack. But what do you think about the South Beach diet? Its mostly more protein-lean meats and seafood and lots of veges and somewhat lesser fruit,nuts, whole grain breads and pasta. Along with exercise of course.Just curious if its something to follow for the rest of my life. And, is it safe?

3 ways to rev up weight loss

jay ny ny — Wed, 04 Apr 2007 18:33:27 GMT

j fl again you are just blaming others for your own failures, with your oh you must be on "steroids" ( iam not, those, just like what you espouse, are also fraud)and your "personalty sucks" comments. Then you bring up the south beach diet, again more waste of time. J Fl, get off your butt and run, and stop eating, it WILL get you what you want, and stop blaming others for your own short comings. Thats all there is to it. You want a better body, then go get it, and do the work that is required, and stop blaming others for the fact that up until now you seem to have fallen short. DO it today, you are not getting any younger or any more fit telling me that you think my personaly sucks. Sorry that you are so sensitive, but that does not change the facts about what you need to do to get what you want. You are the only person who can do the work J FL no one else can do it for you, and doing the work is the only way you get results. Anything else, any other comments, any other product, that says differently is not true, and is a waste of time. Sorry if that means I have a sucky personalty, but it is the truth, either deal with it, or quit and save your money for your coming doctor bills.

3 ways to rev up weight loss

Ellen, Boise, ID — Wed, 04 Apr 2007 18:37:04 GMT

I am a 51 year old woman, who has been a hardcore cyclist and for about 10 years (2 hrs per day/5 days per week). I also workout with weights three times a week. The exercise always kept weight off, and I never worried about what I ate. Recently, I had some minor surgery that required me to NOT exercise for approximately one month. I thought I would go nuts and was afraid that I would gain lots of weight; so, I changed my diet and ate ONLY the good-for-you fruits/veggies, lean meats, and whole grains. In that one month's time I actually lost 10 pounds. Probably some of the weight loss was muscle, but my point is: staying fit takes discipline. If you don't have the discipline to exercise, I doubt you will have the discipline to eat right.

3 ways to rev up weight loss

Michael NY — Wed, 04 Apr 2007 18:37:08 GMT

Everyone needs to get over the fact that they had a great body when they were 20. Metabolism slows as we age (sorry). It is more difficult for women to lose weight than men (true). Ok... Now stop all the name calling and be realistic. The reason everyone is commenting on and reading this article is a desire to get into better shape. True being in better shape will not transform you into a better person but it will make you feel better about yourself. The fitness industry indusrty plays on the insecurities and the general lazyness of people. I hate to say it, but you all know what you need to do to reach your goals, it's really about the commitment. You know how you feel after a hard workout as opposed to when just going through the motions. Doing a little is better than nothing but you will probably not get results that are your ideal. If you want extreme results then extreme action is necessary to achieve them. Good luck everyone!!!

3 ways to rev up weight loss

ned york pa — Wed, 04 Apr 2007 18:37:12 GMT

Losing weight is about putting less in the "pie-hole".

3 ways to rev up weight loss

Kimberly, NY — Wed, 04 Apr 2007 18:42:59 GMT

WEight loss is tough for men and women. What all have said has truth, other than "not wasting your time" if it what you choose to do doesn't meet such a stringent standard. Peoples efforts should be supported, not chastized or criticised. It sounds like J FL is lloking for some support and advice, and what is offerred is insults from some and discouragement from others.

People loose weight at differrent rates, for many reasons. Women, for example, ahve to contend with hormones, slower, different functioning metabolisms, and a host of other things, such as the stress of working and doing the majority of housework and child care. It is a fact that these issues contribute to the making of excuses, yes, but they are the reality I deal with every day as a single, 37 year old mother. You do have to make a committment to a healthy lifestyle full of healthy choices, from food to exercise, to the way you deal with the daily stress we all face (which increases fat stores as well...and makes it difficult even to think about exercise).

It really isn't fair to be so negative, and in fact, self righteous, with others who are looking for assistance. Obviously, if folks are here reading this article and what folks have to say, they have taken the first step towards changing their thinking about this topic.

You always get more bees with honey, and kidness goes a huge way towards uplifting a fellow human.

Just some FOOD for the soul and heart, try to encourage not disuade, many get points are made in a negative way in this conversation, when so much more could be accomplished if the message wasn't so nasty.

3 ways to rev up weight loss

Black Belt, Austin Texas — Wed, 04 Apr 2007 18:45:41 GMT

Jay Ny Ny- You are not only ignorant, but mean-spirited and self-righteous. You are sadly misinformed on a number of your opinions, and in passing that misinformation on, you do no justice to struggling women everywhere.You are very arrogant to think what works for you will work for every body type. It is truly not that simple. As for my experience, in 6 years I have lost over 60 pounds, obtained a Black Belt in two different arts, and now am in a postion to have to actually eat more to KEEP weight on. No, there are no quick fixes. But never tell someone that they are doing absolutely no good by exercizing only 30 minutes a day. We all have to start somewhere. I am 44 years old, female. I now run 3-4 mile daily, attend Martial Arts training on average 5-6 times a week,lift weights 3 times per week, perform 100 pushups and situps every day without fail. I started on the road to changing my life by walking-you guessed it- 30 mintues a day. Have a Twinkie and lighten up, dude.

3 ways to rev up weight loss

KP, teaneck, NJ — Wed, 04 Apr 2007 18:50:48 GMT

I am over 50 and was always told that if you did cardio 20 min.three times a week or more you would lose some wieght. Is there anyone out there that is knowledgeable on this subject.

3 ways to rev up weight loss

Jack, Redding, CA — Wed, 04 Apr 2007 18:51:05 GMT

South Beach diet???! This diet, that diet, etc.!!! Send the money to your favorite charity . . . then eat less, a balanced diet ideally, and work out more. Find your level of "less food (balanced) and more exercise!" Eat what you want (balanced) but NOT MUCH! You need to get over the fads, the quick, the fools foley, etc. Eat less, work more, send your money to me for the advice I have given you or send it to your favorite charity; make a declaration of this publicly, and quit paying the charlatans!

3 ways to rev up weight loss

j fl — Wed, 04 Apr 2007 18:56:44 GMT

Jay, you start out by insulting people with your initial comment and then get mad when I responded back in a negative way. I hate to burst your bubble Jay, but everyones body and metabolism is different so just screaming the same mantra doesn't make it true and certainly won't make others listen and follow you. I never blamed anyone for anything, only that it seems to be more difficult for over 40 women to lose weight and keep in shape as we get older. I'm having a conversation and asking real questions about nutrition and ways to get into better shape. I very well understand the basics about eating less and healthier and exercising more. That is a no brainer to me. This subject is not simplistic as you make it considering all the areas involved-genetics, hormones, medical issues etc.. People come in all shapes and sizes and personalities. A more diplomatic approach to the subject might better help those who struggle with weight issues, as I have done counseling with extremely overweight persons and those with eating disorders.

3 ways to rev up weight loss

j fl — Wed, 04 Apr 2007 19:03:43 GMT

Thanks to everyone.I got a clear message today. I WILL be slimmer and healthier for my 50th. Just needed some encouragement!

3 ways to rev up weight loss

Michael NY — Wed, 04 Apr 2007 19:06:37 GMT

K.P- Everything except eating helps you lose weight (it is just a matter of how much weight and how fast). The reality is that weight lose can be achieved by diet alone. However exercise can greatly speed up, and sustain the prosecess and also add to the overall quality of your health. 20 minutes of cardio three times a week will burn calories and help your heart and overall fitness (much more than doing nothing). However that being said, you are probably not burning much more than 600-800 calories per week with that routine. So with 3500 calories in a pound your exercise burns about 8 pounds per year. Therefore, the cardio might be enough to stay healthy but not enough to lose substantial weight by itself. Hope that helps?

3 ways to rev up weight loss

GoodGrief, Conn. — Wed, 04 Apr 2007 19:13:46 GMT

Holy Moly. After reading all this weight and exercise intensity and insults and obsessing and advice, not to mention the holier than thou lectures, I gotta go have a beer and some chips....

3 ways to rev up weight loss

jay NY NY — Wed, 04 Apr 2007 19:13:51 GMT

fair enough black belt, but you went out and did stuff and started at the level you could handle and increased the load and now you have worked yourself into pretty goodshape, but you did not get there by being lazy or taking some south beach mix, or making excuses, you did it by working, and that is my point. One has to do the work. The other point is that all you need is a pair of shoes and a set of weights, you don't need a goofy expensive class, or anything else. That is also a fact, it is not ignorance, as you claim, it will work for anyone who sticks with it, also a fact, and I am not here to do justice for struggling women, I leave that to the courts, this has nothing to do with justice. A whole bunch of people in this country want to be told that there is some short cut, and that its not your fault that you are not in shape, and that there is some other way to get in shape. There is not, and if telling people the truth about that makes me nasty, or whatever else, then so be it, but I am a lot nicer to face than what an over weight person will face when they get diabeties and are looking at having their leg amputated, or lying in a hospital bed wondering if they will live and see their kid grow up from the heart attack or stroke they are having as a result of the high blood pressure they have as a result of being overweight. We simply can not sugar coat this (pun intended), we don't do it for smoking, we don't do it for drunk driving, and we don't do it for drug abuse, this is a public health issue and it needs to be treated as such. Smoking crack may make you feel good, but its terrible for your health, carrying 70 extra pounds and eating lots of bad food and not working out may make you feel good too, but its also terrible for your health. If someone wants to change then they need to be told the truth about what is necessary, and that basic message is cardio, 45 minutes min. 5-6 times a weeks with weights 2-3 times a week. Is there differnt kinds of ways to get cardio? Yes. Is there different ways to build muscle, yes. However that does not change the underlying equation that one still needs to do a certain amount to get results.

3 ways to rev up weight loss

Tom M, Harrisburg PA — Wed, 04 Apr 2007 19:25:56 GMT

I've never wanted to look like Heidi Klum.

3 ways to rev up weight loss

Black Belt, Austin Texas — Wed, 04 Apr 2007 19:31:04 GMT

I see your point, Jay. And well made at that!

3 ways to rev up weight loss

terry n. Milwaukee,WI — Wed, 04 Apr 2007 19:38:57 GMT

I have to weigh in again (pun intended). Jay is absolutely right that to lose a pound you need a deficit of 3500 calories. He is absolutely wrong about having to exercise in 45 minute or longer bursts to burn fat. He gets his information from the fact that when we exercise we burn glycogen which is sort of like gasoline that our bodies store in muscles for quick use. Depending on fitness levels, intensity of work outs and how regularly you work out, for the first 20-60 minutes of a cardio wotk out you are burning glycogen not fat. But that is only part of the story. Once that glycogen has been depleted your body will seek to replace it--even if you are sitting at your desk or taking a nap. Further your body needs to repair the little muscle tears you experienced during your cardio and of course you have to keep your heart, lungs brain etc going 24/7. If you eat exactly the amount of calories otherwise needed to maintain your body weight, that 20 minute run which Jay calls worthless will still result in an extra 200-300 calories being burned that day. If the amount you eat was just enough to sustain your body weight, you will lose about 1/2 pound a week or 25 pounds a year doing 20 minutes of cardio 6 times a week. The whole metabolism thing is that we tend to need less calories just to maintain our weights as we get older--probably due to less activity when we are not exercising as well as some hormone changes because we devote less energy to being ready to reproduce at the drop of a hat- and men's metabolism may drop slower both because of more muscle mass and more mass in general. For those of us who simply do not have the time to exercise more, the only way to maintain weight is to eat less as we age and if we want to lose that 10 or 15 pounds which crept on we have to eat still less. This comes as a shock to people who have been fitness fanatics, because at an earlier point in their lives they may have had trouble keeping their weight up and at a minimum felt if they were running 70 miles a week they could eat whatever and whenever they liked. Those bad habits are hard to break, but the successful people do it by making new, better, habits--Never snack, never drink anything except water or another zero calorie drink--black coffee-only drink alcohol on certain days ,in certain quantities etc, always watch portion size even at "special events", cut out carbs that are not particularly good for you--eat an apple and skip the pasta-and quit eating carbs just to make you feel "full", do not use food to "reward" yourself or to boost your spirits, everytime you are about to eat or drink something, think about whether you really want it or would you like to be 1/2 pound lighter next week. Losing weight does take discipline, but a lot of those really "disciplined" folks like Jay cheat by making both regular exercise and low calorie diets into habits. Bad habits are hard to break, but so are good ones.

3 ways to rev up weight loss

VLO, Seattle, Washington — Wed, 04 Apr 2007 19:47:48 GMT

Maybe I'm chiming in a bit late, but it seems relevant. I am an over-40 woman whose been obese practically since birth. Yes, there was a lot more sitting than moving and a lot of food to make me feel better when I was younger.

Ten years ago, I started martial arts which instantly added 12 hours a week of workouts to my previously inactive lifestyle, and promptly reduced my calorie intake as well. It was hard to eat while working out and afterwards, I wasn't hungry. Total net weight-loss? 10 pounds over 6 months but I felt much better and looked much better. The numbers on the scale just hadn't changed much.

Nowadays, I ride horses to keep fit. With a lot of work, I've lost 40 pounds in the last year, and have another 30 to go to put me into the "overweight" category rather than obese. The only diet I've followed is to eat three bites less than I want of anything and to cut out about half the sodium from my diet. I won't say I am fit, but I am much more fit than I used to be and that's really the goal of the whole process. I'm not willing to work harder to meet someone else's idea of what I should look like. I'm changing because I want to be more fit, not because of the numbers on the scale. Personally, I think that is the most important "lesson" I wish everyone could learn. If you feel fit and don't find your size or your fitness level is impeding your ability or desire to do what you want, ignore the numbers on the scale. I don't want to have my 20-something brains so why should I want to have my 20-something body?

On a side note, in our horse barn we have 20+ horses that all get ridden and exercised about the same. Some of those horses can maintain their weight on less than half what the normal horse eats while others need about 25% more to maintain their weight. We call those horses that need very few calories "easy keepers" and those that need extra rations "fidgety". After watching them, nobody can tell me that metabolism doesn't affect weight gain or loss.

I've realized that I'm an "easy keeper" so I have to pay a lot more attention to what I eat. While others may be able to eat that 35 calorie oreo once a week without a problem, I can't allow myself those small indulgences if I am serious about losing weight. Then again, since I don't care about the number on the scale all that much, one indulgence every other week or so doesn't bother me :-)

Bottom line, try to ask yourself this question: Is my weight or fitness level keeping me from doing things I want to do? If so, work to fix it. If not, maintain what you are doing.

3 ways to rev up weight loss

Michael White M.D: Hermosillo, Sonora, Mexico — Wed, 04 Apr 2007 19:56:09 GMT

To Amy S of New York, whem a lady does what you do, with no results, and was better at an early age doing nothing for it, she has to realise that her hormones at 47 are NOT at the levels they were at at 26. You can ask to see if any doctors in your area belong to the american association of Antiaging medicine, of the which I am a member, but I do not live in the US.
You can recieve a safe and effective hormone replacment treatment, by using a blood test to see your free hormone levels, wrt estradiol, progesterone, testosterone and DHEA.
Treatment based on exams, with exams every three months, makes it safe, it has no side effects, and you can recieve no harm. If you wish, you may write to me at mfrejac@aol.com
Just had to comment on seeing your note. If you do the hormone treatment, go back to the gym and you will not believe what you can achieve, by correcting your hormone deficits.
It is simple. You at 47, plus a correct and safe hormonal therapy, well balanced and proven, can be more like you were at 26. You won´t be that well off, but you will get better results than you have as yet.

3 ways to rev up weight loss

PC, Plainfield, NJ — Wed, 04 Apr 2007 20:00:54 GMT

To answer a previously unanswered question... the South Beach Diet is program on which you can lose weight. I lost 20 pounds on it in three months time. I'm a 55 year old woman who tried it last year. The advantage of the program is that instills food discipline and portion awareness. The disadvantage is that, like all "diet plans", unless you have developed your own internal food controls it is difficult to maintain.

3 ways to rev up weight loss

jim, grand junction, co — Wed, 04 Apr 2007 20:04:39 GMT

Good luck to all of you and remember to be happy with what you have. If you aren't, do something about it. To lose weight, you must eat well, limit the snacks and alcohol, and exercise. It is simple science. Cardio is the best, and quickest, but musculoskelatal (weights) can't be ignored and should be used in combination with cardio. If you really want to lose the weight, you can. It is very mental and takes a lot of dedication. It's not easy, but you can do it!!

3 ways to rev up weight loss

Black Belt, Austin Texas — Wed, 04 Apr 2007 20:06:41 GMT

Hey Folks- I forgot one very important thing that I believe is a key factor in my personal weight loss. I abstain completely from alcohol of any kind. Beer, wine, liquor. None in four years. No hangovers, either!

3 ways to rev up weight loss

another J, Pensacola — Wed, 04 Apr 2007 20:28:03 GMT

jay ny ny,

I'm trying to recall the story of a lady who went to a book signing by some exercise guru. She told him she had 3 kids, worked full-time where could she find the time to workout. Instead of the guy being compassionate he said to her, "you are not ready to lose weight yet." That shocked and motivated her to get up early and do something.

What I've read over the years is that to really lose weight you have to workout 6~7 times a week for about an hour. And once you get to your goal weight then only then you can cut down your weekly sessions. Most people get discourage as they think they would have to work out an hour a day every day forever.

If your weight were to creep back up, you could just up the workouts again until you have it under control. As you get older you are less active, so you have less muscle. The decrease in muscle is usually the cause for weight gain. That's what people call slower metabolism.

Don't get mad at jay ny ny get even, by finding the time to workout. And stop getting teens gastric bypass surgery. That's just ________!! Do what I do with my teens. Keep them active. Put them on the track team, swim team, study karate, rollerskate. Parents set the example for your kids and be active also. We all have the same 168. 24 hours * seven days a week. How you use yours is up to you. Fire your yard man and mow your own yard. Wash your own car. All the activities count. You don't have to run or jog, but just stay active. Find something you like. Don't do what others do, do what you like to do!!

3 ways to rev up weight loss

VLO, Seattle, Washington — Wed, 04 Apr 2007 20:33:55 GMT

Before anyone comments about how my obesity is killing me, my doctor says I am healthy. My blood pressure, pulse, cholest and glucose levels are all on the low side of normal. That's not to say that things won't change, but they've done nothing but get lower as I've exercised. Since I didn't get hypertension while I was pregnant, it's much less likely I'll get diabetes but I am careful to keep tabs on it.

I've also managed to raise two kids who are active and normal-weight so clearly I haven't pushed my weight problem onto my offspring.

For all those women out there, please have your thyroid levels checked. When you are in your twenties, your thyroid level provides a baseline for later in life. About 1/3 of women who are 40+ have diminished thyroid levels which have a variety of side effects. Since your thyroid levels affect virtually all the other hormone levels in your body, when your thyroid is out of whack, so too are the other hormones. The most notable side-effects are hair loss or breakage, depression, and frequent "senior moments", but the first side-effects include weight gain, feeling colder, lack of energy, or dry skin. Many of the women I've talked to attribute these milder symptoms to growing older, but often it turns out to be a low thyroid level. Most of the time, women don't report any problems to their doctor unless they are experiencing the major symptoms but sometimes a small decrease in your thyroid level makes a big difference in how you feel! It's an easy fix and an easy test. If you don't have a baseline thyroid level from your 20s, you might have to negotiate with your doctor about thyroid replacement therapy if your levels aren't too far out of "normal".

3 ways to rev up weight loss

JC in AZ — Wed, 04 Apr 2007 20:37:05 GMT

Jay, you sound like an arrogant, know it all (maybe it's a NY thing?). That said, others, please take Jay's message (not his harsh words) to heart. The definition of insanity is to keep doing the same thing over and over and expect different results. If you are doing the same workout routine and not getting results, it's time to change something. And, I hate to say it, Jay is right. If you want to loose weight you need to put in the hours (not minutes) of excersize. I'm a 40 year old male. I definitely think men and women respond differently to excersize and age also plays a role. I have always been active (hockey and soccer thru college, life long runner) and my weight remained at 160-165 lbs for 20+ years. Then 40 approached and suddenly I was at 185. I kicked up the workout but not much happened. Then I trained for a half marathon (my third so nothing new) which really bumped up my workouts from 35-45 min 4-5 days a week to 45-90+ min 7 days a week. I actually ate MORE and went back to 165 in about a month. I'm not suggesting a formula. Just that, as Jay points out, there is a point (workout time) at which you really start shedding pounds. It's time to be really honest and objective with yourselves. Are you really doing enough excersize? When you are at the gym are you working out or socializing? Be objective, step back for a moment and look at yourselves and those around you. It's hard to admit but we are all lazy and looking for a "quick fix", magic pill, get rich quick..... They don't exist so let's quit yelling a Jay, blaming the fitness industry, and kidding ourselves about "how much we workout". And don't give me "I don't have time" excuses. Your health should be a high priority. I've only written this one response and it's already wasted way too much of my time. I think I'll go out for a 60 min run. Anyone gonna join me?

3 ways to rev up weight loss

Erin, Colorado — Wed, 04 Apr 2007 20:40:46 GMT

I'm a 35 yr. old woman with a child and have first-hand experience with the metabolic changes women go through as a result of childbirth, hormones and aging. Even though I haven't hit 40 yet, I've struggled with my weight and metabolism since the age of 13 and after having a child, watched my metabolism slow to a near-grinding halt. Women's bodies are different from men's, but Jay in NY is still correct that a pound is a pound and a calorie is a calorie. If you want to lose weight but the scale isn't budging, then you need to exercise more and eat less.

The only point that I disagree with him on is the same one Terry points out - which is that you don't need to exercise for a minimum of 45 minutes 6 days a week to burn fat. It doesn't matter whether you're burning glycogen or fat in a given work out, it's how many calories total you're burning over time (or how many fewer calories you're taking via eating less). If you're doing a 30-min run 5 days a week, that's approximately 300 calories x 5, so 1500 calories. That will burn a pound of fat in about 2 1/2 weeks. If you want to speed up weight loss, then eat less and/or exercise more. It's not a waste of time to do cardio workouts that are less than 45 minutes long - a longer workout will simply get results faster.

I lost 45 pounds many years ago by doing 30 minutes of exercise nearly every day and eating much, much less than I had been. I've been thin ever since. These days I run, lift weights, and eat according to my metabolism in order to maintain my weight. It does change as I get older, and I've noticed a significant slowing of my metabolism since having a baby (hormones maybe?), but what that means is very simple - I eat less and exercise more.

3 ways to rev up weight loss

BZ Six Lakes MI. — Wed, 04 Apr 2007 20:46:32 GMT

I have to agree with Jay ny ny, everything he has stated is the god awful truth. Iam a 49 year old man that has been there done that and unless your ready to feel the burn your not going to do any good. Iam a body builder and it takes everything I have to obtain what I have. Get off your butts and sweat for crying out loud and stop your blubbering(no pun intended). Nothing worth having is easily obtained.

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another J, Pensacola — Wed, 04 Apr 2007 20:51:05 GMT

Lot's of J's around. One of the best things to do is wear a pedometer and write the number of steps you take each day on a monthly calendar. You'd be surprised at how little most of us move. Then that little $4.00 gadget will assist you in moving more. And you can start tracking your improvements right away. Start adding a few steps every day until you are walking for about 1/2 hour a day.

I'd like foods to add a new item on the list of ingredients. How far you have to walk or run to burn off a bag of potato chips. Let's see, one small bag = 3 miles of walking. I think I'll pass.

Obesity won't kill you, but diabetes will. That's the new thing now. Insulin resistance. That's one reason to try to take off the weight. Weight has nothing really to do with having normal blood values. In fact you can have very good cholesterol levels and be overweight and inactive. Other tests are needed to see if you are at risk. I know I have bad cholesterol genes.

p.s. your body doesn't know the difference between a twinkie calorie and a calorie from an apple. If you have too many of either you will put on the pounds...

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Sue Dunmire, McVeytown, Pa. — Wed, 04 Apr 2007 20:53:40 GMT

I haven't heard from any 60 year old women. I just turned 60 2 wks ago, and am kind of freaked out about it. I don't feel 60, act 60 or look 60. I work out 3 times a week, and have a tread mill at home that I use on off days. I thought 30 minutes was good for cardio - I may have to sstep it up. Sorry ladies, you think it's hard now. My family has a lot of osteoporosis problems, and I have already been diagnosed with it, so I try to keep my body active. I gained 20 lbs in the last 8 years, and have been trying deperately to lose it to no avail. I also keep shrinking, so it is really depressing to go to the doctor. I actually look better than most 60 year olds, but at times I would still like to look good in that bikini again. The real truth is that everyone has their own priorities and capacity for discipline. I believe in leading a healthy and well-balanced life - I eat healthy, but I don't like to deprive myself. I enjoy working out, but I need time for myself and my family and friends, so I let myself skip some sessions for a good reason. I know I will never quit exercising and being the healthiest I can be. I just probably won't ever wear a bikini again. Good luck everyone. Still sexy at 60, PA

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K_A, Denver, CO — Wed, 04 Apr 2007 21:03:22 GMT

I'm chiming in here. I'm 44 and very over weight. Last July I started eating right, watching portions and working out. I do cardio at least 4 times a week in the gym. I work hard! I go at a 10-15% incline for 20 min on the treadmill and then do another 30 min on the eliptical machine. I lift moderate weights 3 times a week and I try to be very active on the weekends.

Personally I've had GREAT success! I'm down 125#'s in 9 months and I'm still losing at least 10#'s a month.

It's really been sorta easy and fun! I look so different, I feel great and I won a contest worth $1000 at work. I've learned how to cook and eat healthy. I love life right now!

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Johneb57, North Pole Alaska — Wed, 04 Apr 2007 21:04:31 GMT

There are about 3400 to 3500 to a pound of fat but remember a gallon of water weighes about 7 pounds.

People that come in the office Monday morning saying they've "lost weight" over the week-end are probably dehydrated and will seem to put weight back on pretty qwik.

Don't give up on the cardio...it's "way" good for you, so get out there and walk and enjoy a sunrise or sunset..(gawd; the things you can see in the night sky)try out some weights (don't hurt yourself) muscle does burn more fat...just a little weight training...remmeber your in this for yourself not anyone else's. you don't have to prove anything to anybody, but yeah, a little weight training if you can safely. If you hurt yourself watch the weight load on before your eyes.

Watch what ya eat. If your eating just because "it's time" or "somthing to do", do the spinich and tuna wrap thing. Remember eating and enjoying it is part of the being human experience, so what the hell have a nice rib-eye Saturday afternoon for dinner. Enjoy it guilt free because you don't do chips and soda's the rest of the week.

Genetics does play a role in this...On what end (intake or calorie burn) I don't know, but it does play a role. some people may think their luckier than others but fittness is a personal thing you choose. I'm male 180 lbs 5'11", got six pack ab's at 49, down from 210 Lbs. at age 42 but genetics and the actuaries say I'll be dead by 55. I could care less about looking like a movie star and care alot about staying alive to see my grand children grow.

Walking, weights (safely), diet...it's all good. find what you enjoy and (gawd I hate nike for this)... just do it.

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J A — Wed, 04 Apr 2007 21:06:31 GMT

I agree with everything that jay from NY said. I am actually a woman who onced weighed in at 310lbs. To drop the first 100lbs were the easiest I ever did by only walking an hour every evening and dividing one meal into 3 and drinking only water. I ate junk here and there but once the pounds shed it was easier to keep my mind in health and exercise rather than food for pleasure.I've hit at least 6 plateus in the course of my weight loss which i have solved by the intensity of my workout and actually taking my time doing reps from situps to benchpressing. To lose those extra pounds means I have to basically starve like actors do but only with the help of supplements. Ultimately, having a body like heidi klum comes two ways...by genes or by really, really working your ass off religiously. But to all those women I have to seriously say that stressing over the way you look is a waste of time and reading into articles like this that confuse everyone. I have to admit although i love exercising and what Ive done with my body, but I was happier when i was chubby and even though I look like the latina Angelina Jolie i manage to intimidate all the boys away :( Be happy..period!

3 ways to rev up weight loss

Johneb57 North Pole Alaska — Wed, 04 Apr 2007 21:13:49 GMT

Who's Heidi Klum?

Who cares who Heidi Klum is?

3 ways to rev up weight loss

johneb57 North Pole Alaska — Wed, 04 Apr 2007 21:31:07 GMT

Post Script:

we didn't put the unwanted weight on in a couple months...it's not going to come off in a couple months. It can take years to take off the extra weight but, the up side is, hopefully it will also add years of "healthy" to your life and with the mess health care is in this country the longer you stay healthy the more money you have in your pocket.

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Randy F, Austin, TX — Wed, 04 Apr 2007 21:32:31 GMT

One of the biggest myths in the fitness industry is the notion the "Resting Muscle Burns alot more Calories than Fat". This is flat out factually WRONG.
Its especially annoying when I hear so called national "experts" making this claim ( Roizen and Oz in "You on a diet").

Resting fat tissue burn approximatly 2/KCALS/LB/24HR and muscle burns ~ 6/KCAL/LB/24HR.

So if you gain 10 pounds of muscle and lose 10 pounds of fat your resting metabolism changes about 40KCAL/Day or less than 1/2 a bannana.

If you want to loss some weight, grow a new kidney. It will burn about 300KCAL/pound
Randy F

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johneb57 North Pole Alaska — Wed, 04 Apr 2007 21:47:19 GMT

Randy, if you gain 10 Lbs. of muscle and lose 10 Lbs. of fat, regardless of the burn rate, you still come out ahead.......muscle dosn't plug artories.

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r phx az — Wed, 04 Apr 2007 22:46:15 GMT

to the boys (I'd say men... but....) your simplistic "answers" show the simplistic, uneducated nature of your minds. Get educated. BTW, I don't have a problem but know plenty who struggle. If we weren't different, then you'd all be questioning your PREFERENCES...

3 ways to rev up weight loss

Pewe MN OSSEO — Wed, 04 Apr 2007 23:43:13 GMT

Hey r phx az you know the johneb57 North Pole Alaska is right because so much death over nothing, such as lazziness, and muscle thats what every one wants, who wants fat, we need muscle, muscle dont kill you fat does...

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Beth, Seattle — Thu, 05 Apr 2007 00:17:35 GMT

Jay in NY - while harsh - is ABSOLUTELY RIGHT. And I'm a 44 year old woman. Sorry ladies - but you're full of excuses, just like all the gals I hear at the gym whining how they can't do this and can't do that and can't lift because they don't want to develop huge bulky muscles. I'm no supermodel and am actually in the process of kickstarting my own long-time work-out routine, but I'm also not full of excuses. Losing weight or maintaining a healthy weight and maintaining a solid physique is actually work. That means sometimes it's unpleasant and you gotta sweat and maybe pass on the alcohol and sweets. And news flash ladies, you can develop six-pack abs in your 40s. Mine came back when I got serious again after recovering from an injury that derailed by fitness last year.

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Juanita Mitchell, Jacksonville, FL — Thu, 05 Apr 2007 02:22:27 GMT

Here here..another yay to Jay...you are absolutely right. Less in...more out...Inother words stop eating so much. I am 53 years and got serious about shedding 87 uncessary pounds about 8 months ago. So far I have lost 46 lbs HOW? you ask? I quit eating everything that wasn't eating me first...good old fashioned nutrition based on the food pyramid. As a result I am healthier..even reversing conditions that were killing me like diabetes and hypertension and increased bad cholesterol and decreased good cholesterol? Ever heard of metabolic syndrome folks? google it and get the shock of your life!! it starts with obesity which contributes to hypertension, lipedemia, and thromboplastic disorders which lead on to strokes, renal failure and cardiovascular events. I have come to beleive that if the terrorists just sit back and wait...they won't have to bomb us away...Americans are truly eating theirselves to DEATH.
Quit eating so much and start working out...every...day. When you plateau you have to work out more or harder..i.e. instead of walking 2 miles..walk three OR..walk that 2 miles in less time. That is what is working for me.

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doug cincinnati, ohio — Thu, 05 Apr 2007 02:54:34 GMT

My motivation for exercising is weight loss and tightening up the mid-section. At 46 - I recognize that motivation is key. I time my workout to end precicely at the tail end of happy hour. Enough time to get in a productive work out and also enough time to truly enjoy a great casual life. Both take WORK - WORK - WORK.

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Marisela, TX — Thu, 05 Apr 2007 05:35:23 GMT

I have read almost all the comments and have to say J in NY has hammered his point into my brain. I am a 26 year old who has 20 lbs to lose to be 'fit' but have noticed that 8 months ago it was 15 lbs. I have no excuse except that I have been lazy and not seen the easy equation to lose weight. I think I have been trying to make a huge complicated calculus problem from something that could be with simple addition/ subtraction. I might not be thrilled by the way he said it..but it simply wasn't said in a 'coddling' tone but was true. I am now determined to take the addition problem to the gym...

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Kur,t Birmingham,Al — Thu, 05 Apr 2007 05:38:36 GMT

Most people get hung up on how many miles they walk/run/bike to burn off x amount of calories. The point of cardio exercise is that it increases your metabolic rate after exercise. This is where you get the most bang for your buck. I'm a 49 year old competitive record holder powerlifter and former marathon runner.

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Susan, Hartford, CT — Thu, 05 Apr 2007 12:25:36 GMT

Sue in PA...I just turned 60 and am struggling to take off 20 lbs. I work long days..get up at 3:45 am and get to work by 6:00. I don't get home til 5 and by then I'm exhausted. I try to fit in 30 minutes of exercise, but it's really hard. I know I eat more than I should (mostly portion size), but there is a limit to how much I am willing to give up. I guess it's a trade off. In any event, I am very youthful, love the outdoors, and will probably up my execise as the weather gets better around here.

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I eat and feel good about it — Thu, 05 Apr 2007 13:15:34 GMT

For all of those considering diet changes, please be cautious to testimonials of what's worked for people. For example, I don't think it's healthy for Terry to be condoning skipping meals and never ever enjoying a snack. That type of thinking just harms the mind, body, and soul in the end.

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Tom, San Francisco Bay Area,Cal — Thu, 05 Apr 2007 13:17:22 GMT

I have read most of the comments here and just want to add one simple statement. For all that have posted about weight loss's and or conditioning goals that they have achieved - contratulations. For those that think that they can not do it - think otherwise , as long as you are striving for a realistic goal. Two and a half years ago I was at my highest weight ever 217 lbs, made a commitment at that point to do something about and have. I dropped to 175 lbs within about a year with over a 10 % loss in body fat. I have maintained that weight since then and increased lean muscle mass with a combination of cardio,flexibilty (core muscle workout) and wieght training.I celebrated my 50th birthday last year by running my first 10 K. To tell you exactly how I did is not my point but to more so say to those that seek a way to do it, find something that works for you and stick with it. Oh and to those that have posted here that we can not look as good as we did when we were 20 , that is not true. And it (IS) possible by the way to accieve six pack abs at the age of 50 by the way if you work hard enough at it.
To all that seek better fitness and or have acchieved - keep up the good work

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Roxanne, Omaha — Thu, 05 Apr 2007 15:08:36 GMT

3 ways to rev up weight loss

Roxanne, Omaha — Thu, 05 Apr 2007 15:11:17 GMT

JC in AZ - "I've only written this one response and it's already wasted way too much of my time. I think I'll go out for a 60 min run. Anyone gonna join me?"

What a perfect way to end your comments. As the complaints continue about not having enough time to work out all the while spending all of the time it takes to read through and respond to all of these comments!! All it takes is to just stop all of the excuses and just do it!!

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Daphna, NY — Thu, 05 Apr 2007 15:28:48 GMT

If you want to make any change, whether it be losing weight or getting 6-pack abs, you have to want to change. You have to want to sacrifice anything and everything. You have to be willing to work hard. And it will not be easy. Nothing is ever easy, though. Who said life was going to be easy? No one. It's just WORTH it. I'm still a teenager, but I try to stay optimistic. Besides, take a step back and you'll realize that having a six-pack abs or looking like heidi klum is not important at all. People are dying all around the world every second for causes that could be prevented.

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Richard, San Pablo, CA — Thu, 05 Apr 2007 22:25:33 GMT

When children play, they do it because it is fun. As we get older we suppress the natural urge to play hard because we believe that it is childish. When we abandon all physically demanding play time for more adult activities we are giving up our natural abilities to stay in shape just by having fun. This is why so many people who never give up a strenuous sport also remain in excellent condition all of their lives. So hikers and bikers and tennis buffs and even those folks who like to play basketball with their friends almost always make the rest of us look like the couch potatoes we have let ourselves become. My advice; ignore most of the so called gurus and rediscover the child within yourself and go and play...hard.

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Aly, Wilmington, DE — Tue, 10 Apr 2007 16:19:57 GMT

Wow, tensions are pretty high on this board, aren't they?? Jay and J, if you would stop arguing for a few minutes you'd see that you both have a valid argument. Jay, you make some good points but your initial response wasn't very diplomatic, calling someone an idiot right out of the starting gate won't make them want to listen to you. And J, being a therapist, I would think that you would be able to see past Jay's harsh words to the message beneath, and not be so defensive. Now having said that, here's why I agree with Jay from New York. It's true that women's metabolism slows down as we get older. I think the bigger problem here is how food is viewed in this country. Food is a social thing for Americans. We are the society of instant gratification. We want to eat what we want, when we want it (but unfortunately most of us don't have the metabolism to do this without gaining). And if we could eat what we wanted, when we wanted, and take a magic pill to not gain the weight, we would (have you seen all the diet pills out there?) Jay's bottom line message is right. The magic pills don't work. Calories burned must be greater than calories in, or we won't lose. Period. But a lot of us feel that because we are working out, it's ok to eat more of what we want, rather than just what we need. And it's true that if you keep an accurate diary of what you eat, you'll find a lot of little calories you didn't notice adding up before. So the best thing to do is get moving, put the fork down sooner than you want to, and be healthy. And if the two of you would stop arguing for a minute, you'd find out that you probably actually agree on more than you think. Just because Jay is blunt, doesn't make him wrong!

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Debeast, CS FL — Tue, 10 Apr 2007 17:37:08 GMT

I'm a woman 47, 1 borrowed kidney, prinzmetals angina, borderline anemic on 9 scips a day and can move up to 13000 pounds in a workout at peak when I am not sick. I'm no Angelina, but I look pretty good. Here are my rules: Keep an excercise and food log. Change your program every 30 days. Get M&F or another magazine for motivation. Don't over train. Don't stress your joints. If it didn't grow that way, don't eat it. And live a little. Have that glass of wine, enjoy a good meal, but don't be a glutton. You could be dead tomorrow through no fault of your own.

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Richelle, Youngstown, Ohio — Wed, 11 Apr 2007 16:50:06 GMT

JAY, NY NY, ARE YOU ITALIAN? Just wondering

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Jonathan, St.Paul, MN — Wed, 11 Apr 2007 18:02:13 GMT

Wow. What's the point of exercising and losing weight if you're only going to spend your time picking fights about the best, proper, or only way to do it? Being healthier has OBVIOUSLY not made many of you happier. Why else then do you search for validation through anonymous name calling and harrassment? If this is a forum for health advice then maybe the contributors should start making the actual healthy choices of reducing their stress levels, living a happy and fulfilling life, and mellowing out in general. Think about it.

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Brian Albany NY — Wed, 11 Apr 2007 18:43:57 GMT

Basic Math... guys need about 12-14 calories per pound. Women need 10-12 calories per pound to maintain gain weight. Ill use the Averages.
Take the Example: July and her hubby Jay weigh 180 and both want to drop to 150.
To maintian 180 July is most likely consuming 180x11 or 1930 calories per day . While Jay is cruising with 2340 yet is the same weight. So Jay, Mr 180, gets to Eat ~360 Calories more per day and maintain the same weight. That's a can of Soda and a slice of cake for desert that July's gotta push away from just to weigh the same as hubby...
Now lets try to loose weight....
July wants to weigh 150 so she should eat ....150*11=1650 or a ~330 calories less than shes eating now . She'll loose 1 pound about ever 10-11 days ( without exercise) and should be at her goal in under a years time.
Jay also wants to weigh 150 so 150*13=1950 or a 390 Calorie deficit. So heres the rub....
All Jay has to do is cut out the Cake and soda (~360 calories) he has before bedtime to reach his goal. He'll reach the magical 105000 calories (30 Pounds) in 262.5 days ....Poor Poor July who was already skipping cake and Soda, has to burn or skip 330 calories per day and reaches reaches 150 in 318 days almost 2 months later than Jay.
Its sucks ladies but... it is what it is!

The above assumes no platueing that would suck more for July too. If you send Jay and July to the gym, and crunch the numbers ( muscle mass/calorie burn) you'll see that things can suck x 2(suck times 2) for July when compared to Jay.

dont give up ladies!

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Triathlete in Maryland — Wed, 11 Apr 2007 18:57:39 GMT

I read a few comments from people who are training but not seeing results. I have been in that position... I started training for an Ironman triathlon last year and suddenly gained 15 lbs (of fat). I was working with a personal trainer and then hired a nutritionist. After completely altering my diet and seeing no changes for 6 months (didn't gain or lose a pound) I started getting bloodwork done. It turns out I am pre-diabetic so my carb intake has to be seriously limited. I am on the strictest diet you can imagine, but 12 months after the dietary changes I have lost 15 lbs and I plan to lose 5 more. It was a very long and frustrating road for me- I had to work very hard to convince my doctor to do the labwork (he thought I wasn't being truthful about how much and what I was eating)- and I have always been a healthy eater and started running competitively 20 years ago. All I can say is, don't give up, and if you think something isn't right, go get labwork.

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bob, ED — Wed, 11 Apr 2007 19:45:17 GMT

im fat.

3 ways to rev up weight loss

Honey, Small Town, MS — Wed, 11 Apr 2007 19:48:01 GMT

Okay so I didn't have time to read all 100 of the comments but I read a few. I have to say- I'm 23. I watch my diet. I eat a bowl of dry Life cereal for breakfast with a glass of cranberry juice. For lunch, I eat 2 slices of deli turkey without bread and a 100 calorie granola bar. Then for dinner, I try to eat a meat, a vegetable and a starch. I work out 4 or 5 times a week, every morning when I first wake up. I alternate my workouts. I do pilates some mornings, a work out tape some mornings and the other mornings, I hit the gym and ride the bike or run on the treadmill. Since high school, I have gained 25 lbs. I am active about the same amount as I was in high school. My body looks about the same except my tummy, thighs and butt have gotten bigger. It's not muscle. It's fat. I don't drink more than about 2 days a week and even then, I pace myself and only have like 2 or 3. I am not much for partying because I am a little more mature than most people my age. The problem is, my weigh and the way my body looks is at a standstill. I can't seem to shake the fat. I have tried those popular diets and nothing has worked. Any suggestions?

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shelly, sunrise, fl — Wed, 11 Apr 2007 20:15:36 GMT

To Aly, Wilmington, DE, you hit the nail on the head. We just eat way too much!! We are a society that LIVES to eat and because of our 'drive thru' way of life it is very hard to maintain a healthy weight. Add to this the fact that a lot of us have jobs where we sit down all day and you have the reason why obesity is such an epidemic. The bottom line is we have to move more, eat health foods, and eat only when we are physically hungry!! I am a woman (38) with two kids so I understand the whole hormone issue. That said, I think too many women neglect weight training when they start an exercise program thinking that they will bulk up. The truth as most of us know is that women physiologically don't have the ability to bulk up. So ladies don't shy away from weight training, you'll get lean and will burn more calories when doing cardio and just basic day to day activities. Also, if you are trying to lose weight and you hit a plateau you will have to reevaluate your routine and adjust it. Usually this entails working out more and eating less. As the saying goes, nothing good comes easy!!

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shelly, sunrise, fl — Wed, 11 Apr 2007 20:42:59 GMT

I also want to point out that we take our bodies for granted. We can replace all of the material things, i.e cars, homes, but we only have one body!!!We act as if we can just run down to Macy's and pick up a new one!! Treat the body that you have like the priceless possession that it is. Give it the good food and exercise that it needs to stay healthy.

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Michael, Camas WA — Wed, 11 Apr 2007 21:28:45 GMT

Hey Triathelete in Maryland, are you still pre-diabetic? Is that something you can possibly reverse?

3500 calories approx = 1 lb of fat. It doesn't matter if your old, young, male, female, have thyroid problems (usually easy to treat) or not. The equation is still true. These "conditions" which make it harder or easier to loose weight do so because they affect your bodies ability to burn calories (metabolic rate). Even if you do nothing you will still loose weight if you don't eat (probably not a good idea). The trick is to reduce calory consumption and increase calory usage in a healthy way. Women over 40 do NOT have a harder time loosing weight, they have a harder time burning calories. That just means they need to eat less but more nutritionaly useful (i.e. vitamins, minerals, etc.) food.

Having a baby is not a good excuse to be overweight. Most women gain much more then they should while pregnant because of cravings and such. Overweight mothers increase the risk of complications (preeclampsia, birth defects...) to themselves and their babies. (It is not recommended to loose weight once you are pregnent, best before and after)

Also recent studies show that people who go on diets are likely to weigh more after 2-5 years then if they had skipped the diet fad. Thats true for South Beach, Atkins, LA Weightloss, Weightwatchers, you name it. The best thing to do is make lifestyle changes that are maintainable.

Ways to increase metabolic rate:
1. exersize more
2. drink enough water (also REDUCES water retention)
need water to burn fat
3. eat breakfast
wakes up metabolism
4. do something active when you fist wake up
wakes up metabolism
5. reduce the temperature of your house
burn more calories to keep warm
6. build muscle mass
burn more calories to maintain muscle (even if just a few, every little bit helps)

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Dave, Atlanta, GA — Wed, 11 Apr 2007 21:34:14 GMT

Work out to gain lean mass and muscle tone; diet to lose weight. Any reasonable, tangible progress in weight loss should equal loss of FAT, not lean mass. Build mass and tone by resistance and weight training, go on an actual diet and cut 1000 calories per day (no matter what kind of food you eat -- of course, cutting out carbs that turn to sugar quickly will help, too) and you WILL get the results you want.

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Emmkay, Va Beach, VA — Wed, 11 Apr 2007 22:40:50 GMT

I am a 45 yr old woman with two children. I am tall so it is easy to put on 5 lbs here and there without feeling like it really shows. On January 1 this year, I got on a scale and figured out that I have gained 10 lbs each year for the last 3 1/2 years. Based on my BMI, I had become officially overweight.

I agree with J in NY - it comes down to eat less, move around more. Two other very easily managed activities are also important - drink more water and turn off the stupid television! If you just turn off the TV, you'll move around more because you're not glued to the couch (and potentially snacking while you're there).

I began a formal diet plan the first week of this year and I have stuck to it religiously. I have increased my physical activity significantly and am now doing a minimum of 1.5 hours cardio every day, plus 3 days of weight training, plus I play tennis 3 x per week. My weight loss has been steady at about 1.5 to 2 lbs per week. I'm gaining muscle, but losing inches and I'm much stronger. It takes hard work and determination. Mostly it means eliminating excuses.

You have to be vigilant about what you REALLY eat. If you count calories but you don't include "the ones that don't really matter" - you're fooling yourself! Do you add a little cream to your coffee? Do you grab a bite of something from your kid's dinner plate? Instead of a bag of chips, do you just grab 2 or 3 chips and think they don't count? If you go out to eat and you order the diet plate, but you take a bite of someone else's food, "just a taste" - you think that doesn't count? When you think you're only putting on 2 tablespoons of diet dressing - are you really measuring - you'd be surprised - you're probably putting on twice that and you don't realize it. Only water, coffee, tea, and diet soda are zero calories. Everything else counts and it all adds up.

Eat less, move around more. Do that every day and you will lose weight. Change up your fitness routine. Be proud of your efforts and if you stumble, recognize it and get back on track. Progress is progress even in small increments. It may be a cliche, but slow and steady wins the race.

One other gripe - why do fitness magazines have so many ads for all of those bogus weight loss products? I buy the magazines to read the articles and learn about the right things to do, yet I have to flip past page after page of "I lost 28 lbs super fast!" and "#1 Rapid Fat Burning Catalyst" and "Weight Loss, Stress Reduction & Mood Enhancement - all in 1 pill" - this is all crap! I look to these magazines for information and inspiration - not ads for products that can't possibly do what they say and are potentially harmful.........I'm venting......good luck everyone!

3 ways to rev up weight loss

Maria, Beverly Hills, CA — Wed, 11 Apr 2007 23:58:19 GMT

Amy, Constance, etc: no doubt your body will respond differently in your 40s than it did in your 20s. I worked for a personal fitness trainer and the one thing I learned was that every individual reacts differently and some people's bodies are a little more difficult to figure out than others. Of course, the basics apply to everyone - burning more calories than you consume is the main building block of weight loss - but that is just the beginning. One thing my boss required of all her clients was the use of a heart rate monitor. A common misconception is that anywhere in the 60-85 percent of your max heart rate is where you should be for weight loss (using the "take 60-85 percent of 220 - your age = target heart rate.") I don't know what science says on this officially, but I personally witnessed many of her clients who were training at the high end of this range, around 80-85% begin to see better results when they dropped down to the 65-75% range. The higher end builds your cardiovascular endurance but is not as efficient for burning fat as the lower range. More muscle does burn more fat so she would have all her clients doing at least a little bit of strength and weight training. Finally, for some people she had them see a nutritionist - he would have her clients write down their exact dietary habits over the course of two weeks then do some blood tests and the results undeniable and occasionally extraordinary. Realistically, our bodies do change and we cannot stop that - we're all in that boat - but the important point is to make sure you've taken the time, trial, and effort to test various approaches to meeting your health and fitness goals so you come up with the solution that produces the best results for you.

3 ways to rev up weight loss

RunnerGrrl — Thu, 12 Apr 2007 00:27:12 GMT

Honey - two terms to google - "Clean eating" & "Turbulence Training"
I believe because you are eating so few calories (plus where is your morning protein?!), your body holds on to what you eat...google "Erik Ledin". One of his quotes - "I can't tell you how many times I've had to tell people that they need to be eating more food if they want to lose fat. On the surface it seems counterintuitive but you've got people, women especially, out there, that are basically starving themselves on these super low-calorie diets and wondering why they've plateaued and their physiques refuse to improve..." (Google him to read the rest!)
Also, weight training... do you?...I have changed my workout from doing hours & hours of cardio a week (marathon & 1/2 marathon training, aerobics, eliptical, spinning) to lifting weights 2 or 3 hours a week & doing interval training 4 days a week for 45 minutes or so. My body composition has changed drastically - I am tall (5'9) & slender (124, have had two kids & gained well over 40 pounds with one, but dropped right back down to this weight), but always felt "fat-skinny". Now with the weight training (which ~does not~ bulk up women) & the reduced,
but smarter cardio, I have less body fat than I ever have had before. I see a difference in my legs, arms, backside & I have a 6 pack for the first time since my early 20's! I now swear by weights & interval. I still enjoy running half marathons, but never again will I spend 6 or 7 hours a week on cardio for weight maintenance...It does not work...
"The latest research from the University of New South Wales in Sydney, Australia, has shown that an 8-week cardio program (3 sessions per week of 40 minutes per session) did not result in any fat loss! On the other hand, the interval training group in the same study lost several pounds. Traditional cardio is a waste of time for fat loss. It's inefficient, and possibly ineffective. You are much better focusing on your proper fat loss nutrition and strength and interval workouts." Quote from Craig Ballantyne...

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Mel — Thu, 12 Apr 2007 05:50:25 GMT

So I have a question...

There has been debate here over whether or not to lose a pound you must burn 3500 calories, no more, no less, no matter who you are. This, to me, seems strange. I'm a 4th year college student getting a major in Genetics, Cell, and Developmental Biology, and I can't grasp the concept of every single person's genome encoding for the same rate of calorie burning for a specific activity at a specific intensity for a set period of time.

I know that between individuals, our bodies' processes have differing commands for the reactions that catalyze in the metabolic pathways which determine how much ATP to use up. If one set exercise causes individual A to use X amount of ATP and individal B to use Y amount of ATP, then wouldn't their rates of calorie burning differ?

I must ask my professor on this to find out more. Maybe I could get in on a research lab with a professor doing research close to this next year for my undergraduate research. If anybody knows more on this, I welcome any new information.

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Shari Ann Peoria, IL — Thu, 12 Apr 2007 10:38:00 GMT

Wow such fascinating, interesting and inspiring comments! I am not formally trained, don't go to a gym and haven't ever been in the presence of a personal trainer. I have a set of 3 and 5lb dumbbells a 70cm inflatable ball (that came with a couple dvds)a yoga mat and 3 VERY old "Body Electric" (circa 1989 <laugh>) tapes by a lady named Margaret Richard. I have immersed myself in every bit of nutritional info and tweaked my lifestyle in every way imaginable, from sleep habits to water intake to attitude to supplements to you name it, I've read it, and tried much of it (the Interent is a wonderful thing - hey it's not JUST for porn!). My results? Since June 1 2004 I have lost 185 pounds... I am as solid as a rock, my arms legs and abs are "cut". I have the stats of a 20 year old (pulse, bp, blood glucose -I used to be diabetic-) and I have energy through the roof. The simplest way I can explain this is to get off your butt and shut your mouth. And never give up. Oh and I'm 46 and I'm a damn hotty <more laughter>. I did splurge on a tummy-tuck and gave the "ol gals" a hoist...very necessary after 20 years of self-abuse. I'm never going back. Sigh... if only it worked on crow's feet!

3 ways to rev up weight loss

Shari Ann Peoria, IL — Thu, 12 Apr 2007 10:40:37 GMT

Wow such fascinating, interesting and inspiring comments! I am not formally trained, don't go to a gym and haven't ever been in the presence of a personal trainer. I have a set of 3 and 5lb dumbbells a 70cm inflatable ball (that came with a couple dvds)a yoga mat and 3 VERY old "Body Electric" (circa 1989 <laugh>) tapes by a lady named Margaret Richard. I work out 90 minutes every day. Even on Christmas and when on vacation, if it's important enough to you, you will find the time. I have immersed myself in every bit of nutritional info and tweaked my lifestyle in every way imaginable, from sleep habits to water intake to attitude to supplements to you name it, I've read it, and tried much of it (the Internet is a wonderful thing - hey it's not JUST for porn!). My results? Since June 1 2004 I have lost 185 pounds... I am as solid as a rock, my arms legs and abs are "cut". I have the stats of a 20 year old (pulse, bp, blood glucose -I used to be diabetic-) and I have energy through the roof. The simplest way I can explain this is to get off your butt and shut your mouth. And never give up. Oh and I'm 46 and I'm a damn hotty <more laughter>. I did splurge on a tummy-tuck and gave the "ol gals" a hoist...very necessary after 20 years of self-abuse. I'm never going back. Sigh... if only it worked on crow's feet!

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Linda F., Lexington KY — Thu, 12 Apr 2007 12:46:25 GMT

To Amy S, New York, NY - Please read "Ageless. The naked truth about bioidentical hormones." by Suzanne Somers (ISBN 0-307-23724-9). This will help you lose the fat and gain the lean body you want as you age. It has the latest research about why women age as we do and how to correct it to live a healthier life.

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Linda F., Lexington KY — Thu, 12 Apr 2007 12:50:56 GMT

To Shari Ann Peoria, IL - immerse yourself in Olay products. The crows feet will disappear over time without surgery. Their website has all the details on their products. They can help you find the right one for your skin type through live chat. I don't have crows feet and I'm in my 50s.

3 ways to rev up weight loss

shellyann, sunris, fl — Thu, 12 Apr 2007 13:58:34 GMT

Hey RunnerGrrl, what do you do in your interval training sessions?

3 ways to rev up weight loss

Michael, Camas WA — Thu, 12 Apr 2007 15:07:44 GMT

Mel

You are correct, different people burn calories at different rates and some burn them easier then others. You are wrong in thinking that 3500 calories has anything to do with the rate at which you burn calories. Colories are a measure of energy storage and 1lb of fat stores appoximately 3500 calories. This means that if you burn 3500 calories your body converts 1lb of fat into 3500 calories worth of ATP (along with heat and other "losses"). Genetics will affect how you burn fat and how you store fat but based on the energy density of fat 3500 calories is about 1lb of fat (calories is measure of energy).

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Kathleen, Alamosa, Colorado — Thu, 12 Apr 2007 15:24:39 GMT

Jay Ny Ny-good job! You really are right. Being in shape and having a healthy body and mind takes WORK. It can't be found in a few hours a week "toe tapping" at the gym. I have been an exercise junkie since I was in my early 20's and am now nearing 50. I have been in better shape and in worse shape than I am now and it is all related to where I am in my head and how much time I have spent working on myself. I see so many people, men and women, at the gym-doing the same things day after day with no real progress. Women especially don't seem to know how to lift properly or be aware of just what it takes to make progress toward that healthy body. There really are no quick fixes.
Vary your exercise routine, but keep in mind that if you aren't sweating and your breathing isn't hard-you probably aren't making any progress. Ladies-find a person at the gym that emulated your desired fitness level and WATCH THEM! Watch how they lift. Keep track of how many reps they do and how much time they spend on cardio work. Think about the muscles you are using as you do your workout. Feel the joy of actually using muscles and being able to work on them. Push yourself to do more today than you did yesterday. Don't be afraid to sweat. It really feels great.
Also-ask that "trainer" in the gym what actual training they have had. What are their certifications? Looking good in spandex does NOT mean that a person is qualified to train someone else. GET OUT THERE and GET AFTER IT!

3 ways to rev up weight loss

jag — Thu, 12 Apr 2007 15:53:50 GMT

Ok. Here is my addition to this fray: I am a 53 year old female and have lost 54lbs in the past year. My waist is 24 inches and I have dropped 5 clothing sizes. How? Hard work. I have logged in every morsel I consumed and hit the gym, tandem bike, and home exercise equipment consistently. That is what has worked for me...day in and day out sticking with it. I ran my first 5K on April 1st at 33 minutes and this was the first time I even attempted to run a full 3.1 miles straight!I am very proud of my success. This is not rocket science. Success is atainable at all ages and requires (at all ages) discipline and consistent hard work.

3 ways to rev up weight loss

RunnerGrrl Athens, GA — Thu, 12 Apr 2007 16:06:12 GMT

Shellyann, Hi! On the days I weight train, I do intervals after, when not lifting, I just do the intervals...If it is a nice day, I will do intervals outside - hard sprinting the hills, and keeping about 9:15 minute mile on the flats (I have a Garmin
Forerunner, a type of 'watch', that keeps track of this for me), there is an area where I live that is hill, flat, hill, flat...very helpful. ; )
Treadmill sprints are another way I do intervals, these are quicker than running outside (meaning shorter interval lengths), I will run at a fast paced but comfortable level (again for me around 9:15)& flat for 1.5 minutes, then I will up the speed as FAST as I can WALK, with the incline as HIGH as it will go. I do this for about a minute, bring the incline down, the pace back up, etc, etc, for 45 minutes, sometimes longer if I get into a good show on the television! Another way to do interval work is to sprint 1 minute/run 1.5 minutes, no walking no extreme incline, it is more intense than the run/walk, if I am pressed for time, or need to shake things up I do it this way! You can do the same thing on a bike (I like the recumbent bike)or the elliptical, if you are going to be in a gym though, I think the treadmill works best. There is a fitness trainer who thinks 30 second intervals are the best (Alwyn Cosgrove), but for me it is too short a session for the heartrate spike. I really think it is the ~combo~ of interval & weight training that has made the difference in my body composition. I also love to do pilates, pilates ball & yoga-lates. These classes really seem to lean & lengthen the body out. Back to the intervals, I think the trick is the peaks & valleys your heartrate goes through, I do not know how/why this works, I just know that this has worked for me in a way that my old exercise (7 hours of cardio, same speed, rarely weight lifting, etc) patterns did not.
I peruse SEVERAL websites for fitness inspiration, if you are interested I can share them with you!

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Tom — Thu, 12 Apr 2007 16:09:27 GMT

This comment is for Nate. When does exersize and diet become excessive compulsive? Amy is working out 4-6 days per week and your telling her to have a high intensity 6 days/week work out?

Everything in life should be in balanced moderation. Pushing anyone this hard can cause them to hate exersize! Amy needs to really watch her diet, and perform other calorie burning activity like taking stairs versus elevator, walk to/from lunch vs driving, etc

By the way I'm 52, run 90 miles a month and lift weights twice a week and have the same problem as Amy.

3 ways to rev up weight loss

Lis, Somewhere in FL — Thu, 12 Apr 2007 16:14:45 GMT

So, I have read most of these comments...definitely some great insight. I have worked out on and off since high school, always enjoying weight training over cardio. When I was in my early 20's, the toning always came so easily. It wasn't as concerned about losing weight, as being fit. I dropped two dress sizes and lost only 5 lbs back then. Now that I am in my early 30's, it is a lot harder. The same routine does not produce the same results. I know that my downfall is food consumption, which after reading all these comments has really motivated me to start a journal. But, I have a problem with determining food portions. Any good books or resources, I would love to hear them. I have been going to a trainer for the past 5 months, and haven't lost a pound. It's been frustrating, but I know that it has a lot to do with my eating...I don't eat horribly it's just learning proper balance and proportions. I don't believe in fad diets, but really need to learn better lifestyle changes. One comment about going to a trainer, is she pushes me harder than I push myself. She varies the workouts, rarely doing the same thing, and increases weight and reps to constantly challenge me. My schedule only allows half hour sessions with her twice a week, but we switch off muscle groups with no rest in between, so I can pack what some people do in an hour in 30 min. Although, the weight has not come off, I have lost inches and gained a lot of strength...and even confidence. It's funny, because friends have commented how they think I look like I have lost weight. I have recently increased my cardio. I was only doing 30 min a couple times a week, but now I am starting to increase to 40 - 45 min. I notice the difference in how I feel and the push that comes during those last few minutes. My goal is to get up to an hour of cardio at least 5 times a week. Thanks all for your comments...it has been real helpful!

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Therese, Upstate NY — Thu, 12 Apr 2007 16:59:19 GMT

Jay NY NY -- I love your straight-up advice. I hear you. I have been going to the gym 3-4 times a week jogging on the tmill for about 30 minutes, but because I'm overweight (166 lbs, 5'#" female) and almost 59 I worry if my joints can take 45 -60 minutes. So my question is can I reap almost the same benefits after a 30 minute jog if I then switch to say 30 minute fast walk using the incline?

3 ways to rev up weight loss

tweak, Madison, WI — Thu, 12 Apr 2007 17:00:08 GMT

I myself am a "gym-rat." I do an hour of cardio six days a week, and lift weights, alternating between drop sets and heavy lifting. The results are remarkable. In fact, they are so remarkable that my boyfriend tells me I'm too muscle-y, and wants me to gain weight. I guess that's better than my last relationship, which failed because I wouldn't do anything with him during the week because it interfered with working out. Also, I don't have many friends where I live because I'm too busy to go out to eat, to a movie, etc. during the week. Bottom line is this...all this working out probably won't make me live longer, it will just feel that way.

3 ways to rev up weight loss

Woman going on 40 Montreal, Qc. Canada — Thu, 12 Apr 2007 17:30:44 GMT

For all of you (like me) who even commented ...and some did more than others...if you calculate the time it might have taken to write...would have been a nice workout. Go for a 15min walk instead of writing. Park further than the office parking...take off an exit too early if you take the bus.

Jay NY NY is harsh and probably under educated on gender motabolism ... he is still right in his affirmations. Eat less and better, be active. (Just curious Jay = with your devotion to exercising you must be a sight for soar eyes ;-) )

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shellyann, sunris, fl — Thu, 12 Apr 2007 17:50:57 GMT

Thanks for the tip RunnerGrrl. I too am a runner, having done 1 full marathon and about 5 half marathons. And I have a Garmin as well (the 205). I guess the easiest thing for me to do would be intervals on the treadmill and that should help with my overall running speed as well.

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Curtis McCoy, Lakewood, Colorado — Thu, 12 Apr 2007 17:54:15 GMT

Meg Keller was right. NASM, ACE and NCSM are the Cert's I'd reference. If you're looking to lose weight quickly, you need a good diet, quality supplements, and a good exercise program. Check the link below for more info!

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)

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Kristin, Miami Beach, FL — Thu, 12 Apr 2007 18:11:50 GMT

I am 24 years old woman I have been using thecaloriecounter.com (which is an online journal that you put in everything you're eating) when I started to diet and exercise because I didn't realize how much I was actually eating. I wanted to lose 20 lbs and go back to being the size I was in college. My workout plan is 1 hour of cardio everyday except on Sundays (Kickboxing, Elliptical, Treadmill, etc) and on Monday/Wednesday/Saturday I am also doing a Total Conditioning class that raises your heart rate and you're lifting weights constantly without stopping. I also switched from eating whites to whole grains, drinking water, stop drinking alcohol and the pounds started dropping off (I lost all 20 lbs) and I became very toned in 6 months. What J from NY said was right. You have to eat less and workout more. You have to really dedicated and write down everything you're eating. It all works together - you just have to be serious about it.

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Vince, SF, CA — Thu, 12 Apr 2007 18:40:42 GMT

I think one thing many people here are missing is that, if you go to the gym a lot and notice that you looked better 20 years ago when you ate only fast food... don't get discouraged because, even if you don't look like Heidi Klum, or Stallone, I'll bet your heart is a lot healthier!

Do it for your health and fitness, not just to look like a supermodel! Your kids will appreciate you being alive and active!

Also... everyone has an opinion on fitness. If there was a cut and dry "solution" (other than "move more, eat less") then we'd all do it.

Also, I've seen a total fatso workout and diet his way into "Men's Fitness" cover model-like shape... but that took a LOT of effort. But it CAN be done. It's just a matter of what takes priority in your life.

In anycase, stay healthy, if not-supermodel like!

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micha, denver,co. — Thu, 12 Apr 2007 19:24:35 GMT

Jay, NY,NY, If I weren't already married I'd snatch you up! A good hard reality check smacked between the eyes is EXACTLY what so many people need. Excuses are the easy way out for losers. I'm a 50 yr old girl who's always been in awsome shape until a "late in life baby" at 40 caused me to get a bit soft. At 45, feeling sick and tired of feeling sick and tired, I began a DAILY work-out routine complete with 1+ hours of running and some weight-training. I'm up at 4:30 EVERY DAY working out and again after work. My dilema had been that my food intake amounted to only about 850 cal. per day, love my veggies. It was when I increased my cal intake to 1200 (more protein/some carbs) that I began to see a significant change in my body, eating every 2 hours (that was the hard part) but clearly worth it. Thigh cellulite... gone, Belly ... flat. I'm training for my first marathon this summer and look pretty smokin'in my short shorts again (so I'm told) ... so, ladies over 40, it IS possible with determination. Most people mistakenly, make their goal to lose "x" amount of lbs, instead, your goal should be to commit an hour per day working out, the rest will come in time when you're not even looking ... !

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Therese, Upstate — Thu, 12 Apr 2007 20:05:47 GMT

micha
Looks like u've got the bod back and good 4 u ... just might want 2 dial that ego trip down a notch or 2...

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jag — Thu, 12 Apr 2007 20:11:07 GMT

Therese, have you access to an elliptical machine? It is a great calorie burner and spares the joints.

3 ways to rev up weight loss

micha, denver,co. — Thu, 12 Apr 2007 20:27:56 GMT

Therese, LOL, you're funny! No, No ego trip here ... just that "man, it's about time" feelin. When you work so hard and get no where, you feel like you're spinning your wheels, then FINALLY, you get that right combination of diet and exercise that puts you exactly where you want to be, boy, what a feeling! Did I mention the little black dress ... nahhhhhh, just kidding.

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Bunny — Thu, 12 Apr 2007 21:13:57 GMT

Jay in ny,

You're right about 3500 calories equalling one pound, regardless of age and gender. Your logic and mathematics are fine; what you need is a bit of empathy.

Consider the fact that the metabolic rate in women is lower than men to begin with, and as we age our metabolism slows even more. To compare a young man to a middle-aged woman is unfair, because the young man could easily burn 3500 calories a week without cutting out a lot of food. He could eat hearty meals and even treats without sabotaging his weight loss efforts. An older woman, by comparison, would have to watch her intake very closely and sacrifice more of her favorite foods. I'm not saying this is impossible, but it's not easy. It's certainly not as easy as what the young man's doing.

Consider pregnancy and childbirth, also. A pregnant woman can't keep up with the rigorous workout schedule you promote here, nor can she severely cut calories. It's just not healthy. After the baby's born, she'll be too exhausted and too involved with new motherhood to concentrate on her figure (which is now effectively ruined from the ordeal of childbirth.) By the time her kid is old enough to take care of himself, she's out of shape and now she has a slower metabolism to contend with.

Not to mention menstruation! Do you know the sort of hunger cravings women get around that time of the month? There's also the matter of nausea, bloating, and general discomfort interefering with regular workouts.

Obviously it's POSSIBLE to women to maintain a healthy and active lifestyle, but it takes a lot of effort, and you'd do well to respect that. If some women don't want to dedicate hours of their lives to looking HOT, maybe that's because they have more important things to worry about (like taking care of kids like you.)

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K Hogan, Columbus, Ohio — Thu, 12 Apr 2007 21:33:16 GMT

Here is the thing folks, No one diet will work for the entire population! Here is what I recommend: Before starting a new workout regimen, Go to your doctor and get a complete physical. Make sure you find out about Blood type, Thyroid, Liver, Kidney, and functionality. There is a big misconception on how all of these factors work to keep you healthy and the way your body responds to food. If your thyroid is out of whack there is a good chance that you will have a harder time losing weight than most other people.

Make a commitment to change your lifestyle, not commitment to lose weight. It is a lot easier to say I am changing my lifestyle to eat healthier, not I am on a diet to lose 60pds.

Exercise, Exercise, Exercise…. There is nothing really more to day about it. I usually get my metabolism jump started by biking 30 minutes on a stationary bike. Most people use this time to watch TV or read the Newspaper. You can do both on a Stationary Bike or Elliptical machine I also recommend going to the gym and doing a weightlifting regimen at least 4 times a week. While Cardio is great for burning calories, the effects are greatly decreased after the 45 minutes after, Weightlifting effects will usually carry you through the morning.

Water! At least a gallon a day will keep the weight off. The amount of toxins that can build up in the human body is phenomenal. Usually when the excretory system is not working properly all of the stuff you should be getting rid of gets circulated back into the body.

Eat Right! Look for foods that have a low Glycemic Index, These foods are harder to digest and give you a stable energy supply during the day. www.weightlossresources.co.uk/diet/gi_diet/glycaemic_index_tables.htm

Also try eating smaller meals more frequently during the day, This will increase your metabolism

Sleep! Muscle grows and quicker when you are sleep, this means more energy is being burned and your fat pockets are being decreased. Try to dedicate at least 8 hours of a day to a good nights rest.

Have fun! The more fun you make it the more you’ll be successful. We all have jobs that are stressful enough we don’t need a second one that we dread.

All of this information is readily available in the New England Journal of health publications. Or you can ask your doctor.

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Cindy West, Kansas City, MO — Thu, 12 Apr 2007 22:23:58 GMT

Jay,

Basal metabolic rate, heard of it? If you do the math, gender does makes a difference and men have the advantage in losing weight.

http://health.discovery.com/tools/calculators/basal/basal.html

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Harvey, Boston, MA — Fri, 13 Apr 2007 03:30:21 GMT

Yikes this has become contentious. I wasn't going to say anything, but hopefully this benefits someone.

I have no axe to grind. I'm not a personal trainer. I'm not selling anything. Here's my experience. Most people need to work out a lot harder than they think they need to if they want real results. Over time (and not a lot of time at that) your body adjusts to your work load and unless you keep increasing the intensity or duration (or some combination) you will cease making progress.

I ride a bike about 12 hours/week. Once or twice a week I have a REALLY intense ride. Some rides are so intense I think I'm going to puke. A few times per year I actually do. This high intensity work allows my other rides to be mcuh faster and hence, burn more energy.

Care to try losing weight by dieting instead? It's possible. It's called starvation. Your body, honed by millenia of evolution, REALLY tries to avoid starvation. Some folks can do it - not me. So I'll keep riding. I'll probably have to keep increasing the duration over time if I want to keep as trim as I am now though...

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Allie — Fri, 13 Apr 2007 14:52:50 GMT

For all the people who say that their MD's said they are overweight, but healthy I will tell you this...my dad had normal blood pressure and normal cholesterol levels but he was about 40 lbs overweight. Last month he had a heart attack and 3 stents placed to open up clogged arteries. Since then he has kept a meticulous food diary, walks 30 minutes a day and eats a vegan diet. He has lost 30+ lbs and is feeling great, even ready to come off of the meds he was put on. Incidentally, I have started eating low-fat vegetarian and continuing my workouts and I only have 5 lbs left to go until I am at my pre-pregnancy weight after baby #3 recently. People really need to read what J ny ny is saying and not be offended but UNDERSTAND that obesity IS going to cause illnesses that would otherwise be prevented with a lifestyle change, not some fad diet. I see it all to often as a RN with cardiac background and now in the schools. People do not want to be held to account for what they put in their bodies or how they choose to live. They want to gripe and eat.

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Jenny, Chicago, IL — Fri, 13 Apr 2007 20:53:57 GMT

I am confused. How much cardio are you supposed to do a day? 1 hour OR 45 minutes??? Which is a better time?? Morning or Night to do cardio?? I want to lose 30 lbs and get toned! I know it's really important to eat the right foods and I'm doing that now. What's worked for me is to not eat after 5pm. It's the worst when you eat late. It's only good to eat 6x a week when you're eating less.

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Curtis, Lakewood Colorado — Fri, 13 Apr 2007 21:14:49 GMT

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Sandi in RI — Sun, 15 Apr 2007 01:40:32 GMT

Try one a day wieght smart It works Drink lots of water and eat low fat foods and vegetables Also go for a walk If needed keep a note pad and write down what you eat.. and the calories it has Then add it up It really helps

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Vegan, ON — Mon, 16 Apr 2007 06:21:27 GMT

First - a calorie from a twinkie and a calorie from an apple are both a calorie - but, with the apple you get fibre and vitamins. From the twinkie, you get fat, sugar, and some pretty weird stuff - including petroleum. Plus, one twinkie has as many calories as two apples.
Second - the whole carbs are poison thing is annoying, hello Atkins died obese, and the South beach diet is just a spinoff. Try eliminating meat, milk, eggs, and fat. Saute your veggies in water instead of oil. Forget the 30% fat and go for 10%. Most people eat excessive amounts of protein, which puts an enormous strain on your kidneys and leaches calcium from your bones. Go Vegan.

3 ways to rev up weight loss

Jimmy, Jamestown, NC — Mon, 16 Apr 2007 16:32:43 GMT

I agree that with all the information in the fitness it is hard to filter through them and find out what works. Fat Loss is all about learning to find out what your weaknesses are and what works for you. I have had more success with a clean diet, strength training, and interval training. Aerobic conditioning is not the most effective in my eyes it takes long, can stall muscle gain, and do a number on your joints. It is important to remember that when the goal is to lose weight there will be some form of calorie restriction which makes it hard to perform those long workouts that some experts recommend. If you use up all your stores of energy there is a good chance that you might lose some muscle. I recommend shorter more intense workouts. Amy it sounds like you might be overtraining by the amount of times that you are working out or your body is not making any new adaptations because you are not changing the exercises or reps. Your aim should always be to break your record from week to week, so the body can be forced to adapt to something new in in turn grow more muscle and burn more fat. This can be accomplished by adding more weight, more reps. more sets, less rest in between sets .... You can check out more info at http://wwwthechamber-jimmy.blogspot.com/

3 ways to rev up weight loss

Ladydi — Mon, 16 Apr 2007 19:26:09 GMT

Amy I can relate to what you said..I think if you have been exercising for over 20 years your body is used to it and not challenged,,seems so unfair..People who were never active, then decide to go on a diet seriously, with calorie restriction and excercise will drop the weight, why, cuz they have shocked their body into doing something it has never done, while you have been doing it for years..

I would say..change your routine, do more strength training..I am 50 and feeling your pain, it does not get easier, I was working out about 40 mins. 4x a week, was maintaining, but not losing..which is fine, but for me to loose I had to rev it up..to 60 mins 4-5 x week..

3 ways to rev up weight loss

sujo, PA — Wed, 18 Apr 2007 03:23:29 GMT

Interesting discussion - I am 48 and trying to lose a few pounds. My life is super busy, but I manage 2 good power yoga sessions a week and a 30 minute walk here or there. I'm stronger than I've ever been although I'm sure I could be more fit. I've been counting calories for 2 months now and it has been very educational. However, I've found it difficult to come up with a total number of calories for a goal... also, is walking enough? Right now I have 7 pounds I'd like to lose - although maybe 159 for a 5'10" woman is too much?

3 ways to rev up weight loss

Rick — Thu, 19 Apr 2007 18:18:58 GMT

Limit your calorie intake to 20-25% less than your maintenance calories, do cardio 3-5 times per week, working intensity at intervals(10 min warmup, 10 min high intensity, 5 min medium, 5 minute high, 10 minute cooloff at medium to low), and lift weights you can barely finish in the 5-12 rep range for all body parts.

In the weight lifting, work out especially large, coordinated muscle groups and you will see the pounds melt off. Weight lifting is easy with bodyweight exercises when you first start off, then build to using weights. You can get a killer workout by doing lunges, step-ups, swiss-ball crunches and rolls, pullups, etc. Then move on and include Squats, Deadlifts and other massive exercises (ignore small body parts like bicep curls -- USELESS except for making oversized biceps).

I lost 35 overall pounds and 48 pounds of fat (I gained 13 pounds of muscle) over a period of 6 months by simply counting my calories ensuring I was at a 20% deficit for my maintenance (can find calculators for maintenance anywhere on the internet -- go look!) and doing the exercise listed above. For the food, I found doing 3 days of 20% deficit, then 1 day at maintenance to be the best -- keeps you satisfied on the 'high day' and helps to keep your body from thinking it's starving.

Get yourself a $10 pair of calipers and measure your body fat % -- many of you will be surprised at how much of your body is fat. It was a revelation for me, and now I am sitting at 14% bodyfat at 205 pounds and still improving every week. That is down from 240 pounds and 34% bodyfat 6 months ago.

3 ways to rev up weight loss

HappyMomma, NC DE — Mon, 23 Apr 2007 01:33:30 GMT

To the people who tell women "It's a simple eat less/workout more" -- bull. There's more to it than that, when you factor in aging (the changes, called periomenopause, can start in a woman's 30's), whether or not you've had children, and whether or not you have one of a dozen or so hormonal or other physical conditions (hypo/hyperthyroidism, polycystic ovary syndrome {PCOS} and others)that will further thwart your ability to add or lose weight, despite your caloric intake & exercise expenditures. Some of these conditions are "silent", and difficult to detect without extensive bloodwork.

Women have far more complicated body chemistries than men. As a woman in my teens and twenties, I did very little formal exercise and ate like a pig. I was skinny although not underweight for my height.

Now that I watch what I eat, exercise 5-6 days a week and am far more physically active (I sit very little, as opposed to my 20's when I had a desk job) I sometimes have a tendency to gain weight. It's a fact for women that as we age, fat tends to accumulate in certain areas of our body, much more stubbornly than men, and it is, to an extent, programmed. How much is a factor of how well we follow a sensible diet & exercise regimen and our particular genetics (thanks, Mom!) but a portion of it is particular to a majority of women. It takes dedication nothing short of devotion to avoid that -- as evidenced by some of the women who detailed workout & diet regimens that seem to leave little time for anything else.

It's a fact of life - as we age, we have to fight fat harder. Over time we lose muscle mass, and it becomes harder to maintain it - hence harder workouts. It's also a fact that it's more difficult to lose weight for most women than for most men. At some point, you have to make a choice - do you want to be healthy or do you want to try and maintain a model's body, into your 40's, 50's, or beyond? So my belly isn't washboard flat anymore. It's still pretty sexy, and my husband still loves it, and it's a testament to the 2 kids I have. I still have killer legs and a tight butt, so I'll enjoy them for the next few years, until they start heading south. At some point it has to be more about being healthy and getting the most out of life, and less about how you look in a bathing suit.

3 ways to rev up weight loss

MLC, C.Beach, FL — Wed, 25 Apr 2007 17:14:48 GMT

I think we should make Jay adopt 3 kids, work full time to support them. do all the upkeep on them - and then see what a smart ass he is...
What a jerk!

3 ways to rev up weight loss

sam maddox murphy N.C. — Thu, 26 Apr 2007 00:07:57 GMT

H ey all you experts - I am a 79 year old ex-professional athelete that has gone to pot. I have diabetes, a heart condition and am about 50 lbs overweight. my problem is NOT being able to stop eating and to exercise as I did years ago when I was very active. The only thing gone is my desire to exercise. so how about someone talking to me about renewing my desire to exercise/work-out etc. I hear all about the 30 min. perday stuff and the changing of types etc etc but no one talks about encouragement to a couch potato. thanks samm n.c.

3 ways to rev up weight loss

Jonathan Lund, Duluth, Minn. — Thu, 26 Apr 2007 21:32:36 GMT

I am 32 and am in the best shape of my life - between ages 15-29 I had NO clue about how diet played into all of this. I worked out like crazy yet I was lazy about the diet part - until I got sick of it, and decided once and for all, that if I was going to do this, I had to do it 100% effectively. I wrote down everything I ate - honestly! - for a month. No wonder I wasn't getting anywhere. Bagels, bagels, bagels...jamba juice (might as well be a triple cheeseburger), these kinds of things fool you into thinking you're doing the right thing but when you start adding up portion sizes, calories and the fat calories, yes, a lot of it is what we hate to hear - willpower, and diet. The other 20% is the weightroom and the cardio center. Once I got the food part settled, the workouts spoke for themselves - the cardio melted whatever fat I had on me, and I'm finding I will never be really muscular, at 6'2 with a lean frame, but always being frustrated with never looking any different - after 10 years of working out - HARD - drove me crazy. I suspect there are many others who have done the same thing and are ready to throw in the towel (no pun intended). Remember we all have very different bodies, but use food wisely - I don't bring cookies into the house. If I don't have certain things at home, I don't eat them. If I don't drive past McDonald's, I'm not tempted to go...and after a year of no fast food, I have no interest in it now. You'll be amazed at what you don't miss.

3 ways to rev up weight loss

Sandra Kaleta, Tinley Park, Il. — Wed, 02 May 2007 05:04:36 GMT

On 5-1-07 10PM news... health watch showed a segment re: age related exercises. I cant find that list. I am 65 and do have extra around my middle. Please help me. Sandy

3 ways to rev up weight loss

Cheryl, Hollidaysburg, PA — Wed, 02 May 2007 15:33:00 GMT

I am 61 1/2; female. I am 5'8. I now weigh 135. I used to weigh 122. I cannot and I mean cannot lose those 10 pounds. I use the treadmill every morning and evening 7 days a week; the xlGlider I just started to use; my total gym, the Red; the Bean and I still can't lose weight. I never have been a big eater. I have Grave's Disease. I have extreme back problems and feet problems so I can only push myself so much. My hips will go out of place with some exercises or my pelvis or maybe my neck. Any suggestions on what exercises to do to lose the excess weight in my tummy? Would appreciate responses. Thanx.

3 ways to rev up weight loss

Not perfect but trying, Alpine, TX — Wed, 02 May 2007 20:30:17 GMT

I am a man who is almost 40 and if I don't eat semi-good or don't exercise for a couple of days I can put on 10 pounds in a couple of days. I am in better shape now than ever. I mix up workouts and mix up diet. I still need to lose a few pounds, but physically can do just about anything even though I don't look like a bodybuilder or model. The whole diet 3500 calories is true but not all 3500 calories are equal. Some people do better with higher protein or less protein. Some must eat less carbs, some can eat more. Some can eat more fat, while others can't. You have to experiment and see what works best for you. You may even have to eat at different times. I have found that eating 6 small meals a day works best for me and yes I can eat more calories and lose more weight when I am doing this. Just remember not all 3500 calories are created equal. Also, some of you NY people need to try some supportive kindness instead f trying to dis on people.

3 ways to rev up weight loss

Joe Columbia MO — Wed, 02 May 2007 21:25:12 GMT

I was 35 and 255lbs. I started walking a mile(15min). A year later I have droped 70 pounds (185) and walk for an hour and get 5 miles 5-6 times a week. I usually walked before the meals and when I had finished I didn't feel like eating as much. Exercise and portion control is the key.

3 ways to rev up weight loss

David K — Thu, 03 May 2007 01:45:37 GMT

As someone who has lost about 70 lbs and is now muscular and possesses a ripped 6-pack, all I can say is that the calories consumed vs calories expended is an absolute tautology. All this nonsense about 'eating right' and doing 'x and y exercise' is utterly meaningless if you're consuming more calories than you burn.

You CAN get fat off of vegetables, you'll just do so at a slower pace than you would from bacon (per gram of each food consumed).

And 5 minutes of bingeing on cheeseburgers will destroy 3 hours of cardio, so it is not at all the case that as long as you exercise you'll not gain weight.

As for weight training, I can speak only anecdotally, but I now have the physique of an amateur bodybuilder (not a mr universe type of thing, but definitely not the kind of body one acquires by accident), and I only lift weight for 30 minutes, once per week.

When I do my weekly weight lifting, however, I lift 3-6 reps of the absolute heaviest stuff I can, and then eat 40 grams of protein 3-4 times/day at 4-hr intervals for the next 3 days.

I cant speak for everyone, but I'm pretty sure that at least 90% of people who are not getting results at the gym are just following the wrong advice. The body is a stupid meat-machine, and you have to fool it into doing what you want.

3 ways to rev up weight loss

No Nonsense Nick, Battle Ground WA — Thu, 03 May 2007 17:34:31 GMT

From a soon-to-be 40YOM...

Here's something to consider. Figure out what your muscle vs. fat ratio is percentage-wise. The best way to do this is by hydrostatic testing, which is considered to be the gold standard of measuring fat and muscle. You will basically exhale all your air while siting in a giant underwater scale that will measure your fat and muscle. They do the test about three times to get an average. Google it to find who does it in your community and is the most reasonably priced.

Having done this, find a good online calculator that measures your basal metabolic rate (BMR)based on your lean body mass (Katch-McArdle Formula). It determines the amount of calories your body burns just to maintain status quo.

BTW ladies and gentlemen, there are things that can affect BMR such as having a fever, being pregnant, menopause, the temperature outside...some are more impactful than others. So there is a very small fudge factor to consider. Even with hydrostatic testing, there is a small fudge factor depending on whether or not you had a bowel movement before the test, etc. But you'll get a very good idea within 2-5% of where you're at. Also, be honest and don't overestimate yourself when asked about your exercise lifestyle. We're always more critical of others than ourselves. Be a humble realist.

The bottom line is that you will be able to determine how many calories you burn to stay where you're normally at on the scale based on your lean body mass. From there, cut out a few calories in your diet and increase calories expended. How you expend calories is up to you. But 1 lb of fat does take 3500 calories to burn. Also, keep in mind that some changes won't immediately be reflected on the scale if you're incorporating weight training. You might notice that your clothing is looser!

In my case, I determined that I needed 2700 calories to maintain my current weight. Dietwise, I ate from a healthier array of foods and cut out 300-500 calories per day -no intense feelings of starvation. Of course, I had a cheat day to allow for one or two indulgent foods (but don't blow it by eating 3500 calories worth of your favorite ice cream in one sitting---eat a few spoonfuls,instead). I also increased my cardio and weightlifting. Cardio(treadmill)was in the 30 to 45 minute range (about 500 to 600 calories burned), and weightlifting was 30 to 45 minutes of 8-12 reps (3x) on whatever major muscle/supporting muscle groups I was working (200-275 calories). This was five times a week on average. The goal was to burn 1-2 lbs of fat per week while minimizing muscle loss. That meant that on a weekly basis, I was burning 3500-7000 calories per week more than I was taking in and it worked and still works! Ladies over forty, please go to weight-loss-for-women-over-40dotcom for more info. Not a plug, just looked real informative...

Just dieting alone can cannibalize the muscle you have. You want to keep any muscle you have and even try to add a little. The reason for incorporating muscle-maintaining or muscle-building exercises is because muscle does burn more calories than fat. So, if you have more muscle on your frame you burn more calories overall. Your body also will require more calories with that muscle, which probably explains why for some of you that when you were younger you were able to get away with a lot more bad stuff because you had more muscle and were more active overall that your body didn't penalize you for it....

The bottom-line problem,though,is discipline. As a nation we have become the Instant Gratification nation ( I want it now and that is not even fast enough!). On Demand TV, 24-hour this or that, etc. We need to pace ourselves and learn to enjoy the process, the journey, and not just the destination or goal. But you have to make the time. Cut out the timewasters. Less daytime sopas, less channel surfing and websurfing. Busy moms can do it, as well. My wife and I have three kids and she homeschools. She does her workouts at night and takes walks in the morning before they get up. Or when they are up, she takes them around the block. Get everyone on board! Every bit of exercise counts. It's the total amount burned. 15 minutes four times a day equals 60 minutes!

Finally, track your calories with an online calorie counter. There are some very good ones out there that have enormous databases for any food you can think of and all the major restaurant chains' food,too. The better ones also tell you how many calories you burned on a particular exercise based on your biostatistics. Give your computer some useful exercise as well!

Start slow and steady then build steam and maintain consistency.

3 ways to rev up weight loss

No Nonsense Nick, Battle Ground WA — Thu, 03 May 2007 17:40:03 GMT

Oops, a typo. That was daytime "soaps" not "sopas."

Also, with the calorie counters, you'll educate yourself over time to the point that you might not need to do all of the data input to figure out what the calorie content is of the food your eating. It will become a lifestyle.

3 ways to rev up weight loss

No Nonsense Nick, Battle Ground WA — Thu, 03 May 2007 17:44:09 GMT

I can't win this one today... "you're eating." Forgive any others I didn't catch.

3 ways to rev up weight loss

fattsboys,miami,fl — Fri, 04 May 2007 23:56:40 GMT

3 ways to rev up weight loss

eiregirl, So. Cal. — Tue, 08 May 2007 19:08:05 GMT

Hi everyone,
Haven't read every post but have to comment.

I'm a 51 1/2 yr. old woman that has taken up running (again) 6 mos. ago & lifting & have dropped the stubborn 10-15 lbs. that has plagued me for 10 yrs. (that's right...since 40 and since I last trained seriously)
*I run 3-4 days a wk. for an hour & lift twice+ for 45 min.*
Yes, I also work full time, take care of my own house/cooking/laundry/dogs, take care of my family & schlepp my daughter to softball 4-5 days a week.

I agree with Jay in NY & the others that there is truly only one effective theory...calories in vs. energy expended.

This includes over 40 women, menopausal women, people with red, green or blue hair and Martians!
well, ok-don't know about Martians.

In regards to the excuse that "when I was 20 I ate garbage, drank excessively & never exercised"..........
At 20 you have the body God gave you...at 40+, you have the body you earned. Period.

3 ways to rev up weight loss

isaac — Tue, 08 May 2007 21:47:26 GMT

help me im a fat kid

3 ways to rev up weight loss

jag — Wed, 09 May 2007 14:40:22 GMT

Issac there are many resources available to you online. Information abounds. I encourage you to stop drinking sweetened sodas or fruit juice if you do. Drink a lot of water instead. How many meals do you eat out each week? It is very difficult to eat in a healthy manner from a fast food chain. Do you get an exercise? Begin to exercise each day, commit to do so. If there is an adult you can get wise counsel from I encourage you to do so. What is your home like? Are there healthy food choices available? If not you may want to discuss this with whoever stocks the pantry at your home. Check out various webistes such as NEW Kids in Wisconsin, East Carolina University in NC, Cincinatti Children's Hospital, many have weight management programs in place for adolescents and younger children and information in available. In NC we have a state program titled Eat Smart Move More which can be found at www.EatSmartMoveMoreNC.com There may be a similar program available in your state. Do you have access to local parks or the Y?

3 ways to rev up weight loss

Me — Wed, 09 May 2007 17:37:57 GMT

Wow, angry skinny people! Maybe if you guys ate something you'd be a little happier.

3 ways to rev up weight loss

Janet Wright, Fairfax, VA — Sat, 12 May 2007 12:09:01 GMT

Interesting reading. I am so confused and frustrated. I am a 47 year old woman and I go to the gym 5-6 days a week. I had a personal trainer for 2 months and I take a weights for women class2 days a week. I do core muscle/strength training 3 days a week and do a minimum of 100 stomach crunches a day. I have a stomach condition which does not allow me to eat much and will actually go days without much food at all. All that being said, I have gained 5 pounds. I feel better and know that I love working out. I have a mid section that will not go away and I feel like I am trying everything. I do sometimes only manage to get 20 minutes in on the elliptical. Does that mean I am wasting my time and should just not bother at all. My trainer, very expensive, said to give it time. I am not quitting and will gladly do more if I only knew what that was. Out of 3 trainers, I am more confused than ever. My calorie intake may hit 1000 per day on a good day. Any advice?

3 ways to rev up weight loss

jag, NC — Mon, 14 May 2007 13:07:44 GMT

Advice, yes, good or bad, I hope good. I am 53 years old and need at least 45 to 60 minutes of cardio a day to drop the middle section and maintain my weight. It could be you have too little calorie intake and need more intense cardio effort.

3 ways to rev up weight loss

KL, OH — Tue, 15 May 2007 11:31:28 GMT

I think there are some excellent points. I'm not one for tip-toeing around the issue...people need to take responsibility for their actions. However, losing weight is harder for some people. Women do have a tougher time then men. Is it fair? No. Does that mean we should whine and give up because its harder? No. People are looking for an excuse or justification to why they can't lose weight--admit you eat too much and exercise too little.

A golden rule I learned is "Eat for weight loss, run [exercise] for fitness". Its true, too. You can lose the weight without working out...but to be heatlhy you should workout. So no matter what age you're at, you can lose weight by watching what you eat.

For one thing, Jay, running for an hour does not burn 1000 calories unless you're running 10 miles in one hour. A 150 pound person burns about 100 calories per mile...and as the vast majority of the population can't run 6 minute miles....recommending 1000 calories in one hour of running is crap--and if you're running 7 miles most days of the week--you are extremely rare, because most people can't handle that many miles in a week. Most marathon training plans peak around 45 miles in one week--and that's at the peak of a 20 week plan to be able to run 26 miles straight.

To all of you who are eating something absurd like 1000 calories a day and exercising...eat more! Not pizza, but healthy food. YOur body still needs nutrients even while losing weight--if you starve it, you're being counterproductive to your weight loss efforts. You need to eat your basal metabolic rate PLUS any calories you're burning off. For example...my BMR is about 1500 calories...so on days I run 10 miles, I need to be eating at least 2500 calories if not more.

Any exercise is better then no exercise. Period. Whether you can manage 20 minutes or 70 minutes. Work out at whatever time you can stick to it. Statistically, people stick to working out in the a.m. more, that's why its recommended you stick with it.

Before everyone stones me--I do know what I'm talking about. I dropped 45 pounds in 4-5 months working out during happy hour, on less then 45-60 minutes of cardio a day. Now, I eat around 2300 calories to maintain my weight (I'm 5'10 and 140) but I run a lot and weight train 4 days a week as I am training for a marathon, so I usually end up still losing a pound a week. Now--for the majority of the population, I realize most can't handle working out that much. When I lost weight, I worked out at most 45 minutes a day, one day a week was longer because it was my long run.

Once you hit a certain age, weight loss is harder and you're never going to have the hard body you once had. My mom is about 58, and in great cardio shape and not fat, but she's not firm either. She eats great and walks half-marathons while I run them. We did a 5 miler two weeks ago and she finished it walking 12.5 minute miles...which is pretty good for anyone at any age. She has to work harder to stay in shape then she used to, but, since she wants to stay healthy, she puts in the effort.

David--you are so right! Most people are getting fed bull-crap by uneducated people and taking it as gospel. Now...you do the right thing for the ripped bodybuilder people, but speaking as a girl...I have to say that I do weights 4 times a week for 20 minutes with light weights and high reps and probably have more the body that most women are aiming for. Toned but not really muscled. :)

To those who have desk jobs--sitting down is not an excuse to why you're putting on weight. Its likely what you're eating while you're sitting and what you do the other 16 hours you're not at work that is making your butt bigger. I'm a lawyer...I work long hours and spend a ton of time sitting down. I don't put on weight because I eat healthy while I'm sitting on my duff and when I'm not at work, I make sure to exercise and do strength training.

Also...consider this people...you have unrealistic expectations. I am tall, I have a small frame. According to most charts, I should weigh 125-130 pounds for a small frame, large frames can weigh up to almost 170 that is a huge variance -- um...at 5'10 that is stupid to aim 125 freaking pounds. I wear a size 4/6 and I have low body fat for a woman (like 16%)...who says I should lose 10 more pounds? I mean, as much I think Gisele has the "ideal" body for my height--I'm realistic enough to know that's not ideal for me. Unless I want to spend all my free time in a gym! We're also all built differently. People carry weight in different areas. Genetics dictate what your ideal body would look like. If you have cellulite, you're never going to have a butt like Heidi Klum, no matte what. Some people naturally have a more muscled build, while others can do crunches til the cows come home and not have a 6-pack. Take a good look at what you're expecting of yourself, and adjust your ideas accordingly. It could be possible to get the body you want with 3 hours a day in the gym (hello Britney Spears) but is that something you're prepared to do for the rest of your life??

3 ways to rev up weight loss

LLTans — Thu, 17 May 2007 18:14:24 GMT

Jay NY NY,

I COMPLETELY agree with you. People are not doing the math. You are absolutely right that 30 minutes is simply crap. Ive done hard core training as well as body maintenance and have ALWAYS gotten out of it what Ive put into it. Ive had the jelly belly as well as the six pack and know exactly what I did to get there. At least 3 full body weight training sessions a week AND at least 1 hour a day of running or some other cardio 4 to 6 days a week is was what it took. In addition to cutting out alcohol and starches while doubling up on fish and veggies. Whenever I've hit a stump, it was always because Ive slipped off in activities or diet somewhere. To me, skipping meals is a bad idea. Food is our body's fuel. If we dont eat, we wont have the energy to push our body to burn the fat. I'll never understand why people dont get that....

3 ways to rev up weight loss

Erica — Thu, 17 May 2007 18:34:55 GMT

Hi! I need some HEEEEEELP!!!! :)

I am 5'7", 26 years old, 145 lbs. I've always been active and in shape (running 5 miles 4x a week and lifting 2x a week), but the last 4-5 months, I've kicked it into high gear. I'm not overweight or fat, in fact I'm pretty athletic and toned, but ideally I'd like to lose around 15 more pounds just to really get that slim, toned look.

I take 8x 1-hr INTENSIVE cardio/core classes a week in addition to running 20 miles and lifting 2x a week. Sorry to be so specific, but to give you an idea of my workout schedule: M: run 4 miles, 1-hr kettlebell/bag (boxing-punching and kicking) class. T: 1-hr circuit training (lifting), 1-hr kickboxing cardio class. W: 1-hr kickboxing class, 1-hr bag class. Th: run 5 miles. Fr: 1-hr MMA (mixed martial arts) conditioning class, 1-hr lifting weights. Sat: 1-hr bag class, 1-hr Krav Maga class, run 6 miles in hills. Sun: run 6 miles in hills or 1 hour of stairs, plus 3 hrs. playing beach vball. I eat approximately 1800-2000 calories of healthy foods (lots of protein, veggies, fruits, etc).

I'd love to hear some suggestions/feedback. The bag and kickboxing classes that I do are EXTREMELY intense ...

Any suggestions? :) Is it possible that I'm not eating ENOUGH for the level of activity that I'm doing? I'm tired of being at the same weight I've been for the last 4 years. Thank you! :)

3 ways to rev up weight loss

Women over 40, Greeley, CO — Fri, 25 May 2007 15:03:25 GMT

I have a question, I have read Jay's comments about working out and I agree with Jay, but my question is will walking at a brisk pace for an hour give you the same results as running for an hour? My knees are bad and the pressure of running is really hard on them.

3 ways to rev up weight loss

CF, Little Rock, AR — Sun, 27 May 2007 03:19:23 GMT

This is for Jay Ny Ny............Hormones.....have you heard of those. They play a large role in the ability of people, women especially in terms of weight loss. I am all for working hard, I am former division I college soccer player, cross-country and track runner, I know what hard work is. So firstly I agree thirty minutes a day.... probably not gonna cut it. However women over 40 do experience a change in hormones. Ever heard of estrogen......once it declines women begin losing bone density, elasticity and strength of muscles.... They have to work twice as hard as you do or probably ever will to stay fit, along with a decrease in estrogen women also experience decreased testosterone ( I am sure you have heard of that one, ever heard of athletes taking steriods which effect secretion of testosterone as well as other hormones.) Also, ever heard of thyroxine..............Thyroid hormones affect weight gain/loss... I had problems with my estrogen, when I gained 25 lbs within 3months, with no change in my diet or exercise (and believe me I probably work harder than you even think about working out!!) If you don't believe me, I race for $ now that I am out of college and I can outrun most men. Once I got my hormones straightened out.......I take hormones orally. I dropped back down to my original weight and % body fat within 4 months, no change in diet or food intake. I am a certified pharmacy technician (worked as one for 4 years) and am now a DPT....that would be doctor of Physical Therapy so I have a clue what I am talking about.

3 ways to rev up weight loss

Karen, LV NV — Wed, 13 Jun 2007 00:25:22 GMT

I can't believe I am reading all of these comments!! Where is the happiness, where is the thrill of personal achievement? Diet and exercise are wonderful things - it keeps us healthy (physically and mentally). However, I really believe that there are many of you missing the joy of living by obsessing over weight, food, and working out!! There are worse things to be in this world than slightly overweight or flabby. Find some meaning people!!

3 ways to rev up weight loss

Alan — Wed, 13 Jun 2007 04:54:35 GMT

Unfortunately what is happening is when you get obsessed with body iumage you're going to feel miserable no matter what. Let me just say this after many years of training:
Do an activity that is fun for you or do something competative. Cardio is great for overall health, but if you want to burn fat lift weights and make it heavy. High intesity compound lifting with about a minute rest in between for 20 mins a day will turn you into a fat burning furnace. Try to eat something every 2 or 3 hours and go out and lift those heavy weights. Take a few days off once in a while. You'll see the difference. Make sure you start slowly first so your body can adjust.

3 ways to rev up weight loss

durwood bynum, salisbury, nc — Sat, 23 Jun 2007 03:04:36 GMT

why do people want to be skinny anyway why dont u just eat mcdonalds and get fat cause fat people are happier and its fun to lay on the couch all day eating potato chips

3 ways to rev up weight loss

IRunThis, Hackettstown, NJ — Sun, 24 Jun 2007 04:15:16 GMT

I keep hearing "I want to lose 'x' # of pounds." If you all focused on body fat percent, rather than what a scale says, perhaps you would feel like you accomplished something. Especially the females out there; it is possible to be a single-digit size and weigh quite a bit more than what charts list as your "ideal" weight. Muscle weighs the same as fat (a pound is a pound, no matter what the substance), but it is more compact and takes up considerably less space. So, get someone to do a body fat analysis. Do this (with the same person) every month or two, and see what progress you can make! BTW, I say the same person because body fat measurements are only as good as the person doing them. At least, by using the same person, the technique will be the same therefore offering a more accurate picture of your progress.

3 ways to rev up weight loss

lisha,dallas,tx — Mon, 25 Jun 2007 19:35:41 GMT

Hello All! I am 28 years old.I am 240 pounds. I just had a baby 2months ago and I started about 3 weeks ago exercising and watching what I eat and I lost 5 lbs thus far!It just seems like is slow! So here it goes! Well and I cheat on SAT and SUNDAY!
I do 3mph@10min,3.2mph@5min,3.4mph@5min and 4.0mprn@10min(jogging)Totaling 30min every morning .I also do 45min walk a way the pounds,5x a week every evening at home with video!I eat 1700 calories a day! When will I see results I want to be 150lbs! Thats what I was before I got pregnet! I gained 90lbs!!!!! Is the cheating slowing me up!!! It seems as tho you all have a lot of experince with weight loss so please help!

3 ways to rev up weight loss

Anonymous — Mon, 23 Jul 2007 00:15:39 GMT

I bought this, it works!

3 ways to rev up weight loss

Anonymous — Fri, 27 Jul 2007 06:58:36 GMT

When you feel discouraged because of the terrifying amount of time it takes to uncover what you are searching for, relax because you are one step closer to your goal.

3 ways to rev up weight loss

Frustrated in Fargo, ND — Fri, 26 Oct 2007 05:45:40 GMT

I wish that a 3500 calorie reduction actually meant a 1 lb loss. Since having my 3rd child, I have had a terrible time losing weight. I work out 6 days a week, doing 1 hour of cardio (usually running) and weight training at least 2 x per week. Every single time I put something in my mouth, I write it down. I eat at least 2 servings of fruits and vegetables per day and have cut out junk food entirely. I never go over 1400 calories in a day and my fat grams are usually between 20-40 per day. Mind you, I have always had to work a little harder after a baby but this is horrible. It has taken an entire month to drop 2 lbs.

I keep thinking, there must be something more that I can do--but not sure what...any suggestions?