Exercise Advice Needed!!! Please Help!!!

Ok, some stats first! Im a 24/F, 5'4 and 210 lbs and dieting again! I have lost 18 lbs in 7 weeks (YEAH!!) and have 80 lbs to go!!!! This time around I am keeping track of my calorie intake (Thanks CC) and Im aiming for btwn 1200-1350 calories a day. Im a student so I spend alot of time in front of a computer, but I am exercising on a treadmill 4-5 times a week. I am now up to brisk walking of 6.0 miles in approx 75 mins, which is now burning 1000 cals!!!!

 My question is, is walking on the treadmill enough?? I live in a small rural area, so no access to a gym. Im worried that the treadmill isnt giving me enough exercise, especially since I NEED to lose from my stomach area, and Im also concerned that my legs are the only areas getting exercise.

I am also going to start adding push-ups and sit-ups to my exercise routine. So does anyone have any advice or tips, especially about burning belly fat, or is my current plan good enough to reach my goal of weight lose????

Looking forward to your comments!

 

So you're probably burning 2500 calories on exercise days. That's just an estimate off the top of my head. But 1200-1350 calories does not sound like enough on those days. What did the CC calculator tell you?

Also, it does not matter which parts of your body you exercise. As long as you burn calories you will lose fat from SOMEWHERE-- you just can't choose where, unfortunately. Sit-ups will not help you lose fat from your belly; it WILL make your belly slightly thicker by building the muscle there.

Walking on the treadmill is good exercise as long as you are not touching the hand rails.  You can change it up by taking walks outside, jumping rope, dancing, etc.

Mainly I'm just wondering where you got such a low calorie target from. 

CC told me I should be consuming 1350 because i have a sedentry lifestyle ( I hope thats spelt right) because I work on a computer most of the day and I guesse because of my height!

Right; but on the days you exercise you don't have a sedentary lifestyle anymore! ;) How many calories under your burn is 1350? That's your deficit. It should be somewhere in the range of 500 to 1000 calories.

Now how many calories under your burn is 1350 on exercise days? It's much higher because of all those extra calories burned while exercising. However, you still do not want your deficit to be larger than 1000 calories, so you should raise your calorie intake on the days you exercise so the deficit is 900 to 1000 and no more. Does that make sense?

A daily deficit of 1000 calories will give you about 2lbs of weight loss per week. Losing faster than that gives all sorts of unhappy side effects.

Thanks for the advice!! Much appreciated. I can eat a little more, such good news! LOL.

I lost weight just by walking and eating right - so it is very possible.  Also if you concentrate on pulling your belly button to your spine while walking you will be working your abs too. 

Some day you may want to add weights into the mix but walking is ok to start. 

You may want to go look over in the fitness forum and post your question there too for more ideas.

Hey, I just want to encourage you and say, "Way to go!". I'm 44 and am new to the whole exercise and diet routine (in the last year). When I was younger it wasn't a huge issue, but the last few years the fat just stays with me. I tried everything I could to manipulate the calories to lose weight - UNSUCCESSFULLY. It wasn't until I added in regular exercise that I started to see some results. I'm shooting for a lifestyle change, so I do 30 min. of an aerobic exercise every other day; and some sort of strengthening workout on the off days (I take Sundays off). All of it together helps my metabolism and long term health; but some extra aerobic helps the weight loss a little more.

As for calorie intake, I agree you need a bit more for your exercise days. Hang in there and keep it up!

My $0.02.  If CC say that you will reach your goal in a reasonable time frame by eating 1350 calories a day as a sedentary person and you are burning 1000 calories at the gym 4 or 5 days a week then you can eat 2000 calories a day and still reach your goal in the same amount af time.  This is based on an average exercise burn of 4500 cals per week divided by seven days (650 rounded) added to the 1350 that CC says to eat.   FWIW, exercising 4 or 5 days a week for 75 minute each session is not a sedentary lifestyle.  Yes, you could eat 1350 cals on the days you don't go to the gym and then eat 2350 cals on the days you do but why make things more complicated than they need to be.  Also, you may find that you are comfortable with say 1800 cals a day and as long as this isn't a deficit greater than 1000 per day average then you will meet your goal faster.

Thanks everyone! You have been alot of help.

Ok, so one of you commented that I shouldnt be using the handrails. Does this mean that I am burning less calories than the treadmill reads because Im using the handrails?

Would I be better off by slowing the speed so that I can comfortably walk at a speed without than handrails (4.4 m/h), rather than walking at a faster speed (5.0m/h) with the handrails?

I was under the impression that you burn about the same number of calories per mile regardless of what speed you walk that mile at. There are slight variations of course... but I also heard that the ballpark number was 100 calories/mile. That's probably for some mythical "average" person so your number may vary but 1000 cals seems like a high estimate for 6 miles.

Having said that, yes you're probably better off walking comfortably without the handrails... but where are you getting the 1000 calorie number? If it's from the treadmill readout... I'd look around online for calorie burn estimates instead.

Yes, the 1000 calorie read out came from the treadmill.

Ok, so I regularly switch speeds because I read somewhere online (not CC though) that doing that helps you burn fat (is that true?). After my warm-up, I usually walk at 4.6 mph for 2 mins, 4.8 for 4 mins, 5.0 for 4 mins and than back to 4.6. First of all, should I be doing this, or should I stay at a constant pace?

I also looked online at CC for calorie burn estimates. I looked up for both 4.5 mph and 5.0 mph for 75 mins and got between 757-962 calories. So which should I use?

Thanks.

I think it doesn't much matter. If you stayed at a constant pace of 5.0mph vs ramping up, you're doing the faster speed for more time. But there is something to be said for switching things up, both to keep your body guessing and to keep you interested (if you are bored to bits you might stop altogether). So whichever you prefer.

What you read online about switching speeds may have been about interval training: alternating fast (to varying degrees) and slow (active recovery). If you feel your heart rate ramping up when you're at 5mph and then recovering at 4.6, you are doing that to some extent. As you progress, you can increase the speed of the fast interval and decrease the rest time.

Are you sure you're walking at 5 mph though? That seems pretty fast, I think I switch to jogging around 4-4.2mph. Where do you live? km/hr maybe?

When you looked at CC were you logged in and do you have the right weight in your account? If so the estimates should be close to accurate. You could use an average, or use the lower of the two to be safe.

I just checked the owner's manual for the treadmill and its definently mph.

So does the burn reader on the site take into account your personal stats if your logged in, or does it show the same burn reading for everyone?

If you're logged in it takes your stats into account, as far as I know.

First, congratulations on your dedication so far! Two comments about exercise are:

1. On the treadmill, make it a goal to quit using the handrails at all. Maintaining your balance with your core (your stomach and inside muscles) is great additional exercise. Your core will strengthen by balancing and supporting your leg motion. Think of it as fun, picture your torso muscles working to keep you stable -- burns more calories all over, not just in your legs!

2. About adding other exercise, weather permitting, get outside!! Can't emphasize enough that a healthy, active life is all about doing fun things that get your body moving. Walk the roads, smell the smells and get your body used to different temperatures -- being in the elements toughens you up and the cold burns more calories. Plus, the more fun you have, the more you'll keep at it. Try biking -- a great way to explore and get that heart rate up!

Keep at it and good luck. 

Hello,

Seems like you are on the right track.  You can also try running / walking on the treadmill.  Run for 2 mins walk a min etc.  It's always good to shock the body.  Gets rid of plateau as well.  Let me know if it works for you.

 

Bob

hello,

 

First of all big whoop whoop for your loss so far thats really great

 I think that sometimes you should vary your excersie routine so that you done get board of the same constant thing even if 1 day a week you use the cross trainer instead, that way it will keep you intrested for longer giving you better results in the long run.

 good luck xxx

I want to say that you are doing VERY well!

I have been walking 6 hours a week for over a year. I am within 7 pounds of my goal weight now. I have recently started doing some resistance work to add to my program. I generally walk outside but during the bad weather I use the treadmill as well. I can not yet walk at the pace you are walking. I can get as fast as 4 mph on a really good day. Speed walking burns more calories than a regular pace. The added calorie burn for speed walking kicks in as you reach the 5-6 MPH pace. I can not hit that without moving to a jog yet. I have bad knees and jogging and running are no longer a good thing for me. Speed walking however works very well. I have lost 48 pounds since June of 2007 walking and counting calories.

You should be very proud of yourself! You will reach your goal before you know it!