Progress update.

I initiated my first post a month ago.

Quick recap - 61 year old female, 5'7", genetically modifed to resist exercise ;-)) - want to lose 35 lb of fat. SW 170.5 lbs. GW 135 - 140. Present weight 153.00 lb after 8 - 9 weeks of 1300 - 1400 calories plus more on weekends.

I practise "fork downs" and "table push aways" as advocated by Sully. I also exercise on the treadmill one hour plus, 6 days a week. My speed is 4 mph and I have gradually increased the incline to 5%. I find an hour at 5% too hard, so I do about 40 - 45 mins at 5% incline and the rest at 4 - 5%. 

Other posters recommended increasing incline as a means to burn more calories. Would it be a better idea to lower the speed and increase the incline more or should I just carry on at 4 mph and gradually increase the incline as stamina improves?

Anyway. Do I need to cross train - or can I stay on the treadmill just working on increasing the incline?

I know I should start weights and am contemplating joining a gym to use machines and consulting a trainer. My feelings are that I am less likely to injure myself using machines than free weights. Is this correct?

Can I wait until I am a bit closer to GW to begin weights? I really want to keep things a simple as possible.

Should I try to start using an elliptical as an alternative to my home treadmill?

All thoughts welcomed.

Hey holly,

Congrats on your progress so far - you've lost 17 lbs in 8-9 weeks? That's amazing!

My advice re the treadmill is to vary it up - some days go slower with a higher incline, other days go faster at a lower incline. See if there is a program (hills, maybe?) that has the treadmill vary the speed and incline throughout the workout - it might be a good way to keep it varied. While I think increasing the incline does help burn more calories, if it slows you down too much, I think that detracts from your workout. If you do join a gym and want to try out the other cardio machines, that would be good - elliptical, bike, etc. I've heard not so good things about step machines - can't remember if it was knees or hips, or both.

Free weights will actually cause less injury than machines. There are some machines that are good (cables, for instance) but many fixed machines are just that - they keep your body in a fixed line of movement and don't adjust for how you move. And I can bet dollars to dumbbells, the machines were not built with a 5'7" 153lb woman in mind.

You can add weights whenever you want - I'd recommend sooner than later, but there's no rule. You can start simple, and just do the basics (in my journal I've got a post about a fitness plan that floggingsully posted once that shows how to keep it balanced). I'm sure it would help to get a trainer to show you the basic moves, but I'd recommend going armed with a list of what you want to learn. My experience is that if you go in and ask for help on weight lifting, they'll take you straight to the machines.

Thank you. I will check out the journal you mentioned.

My treadmill has all sorts of fancy workouts, but I felt I wanted to keep control and not be defeated by the machine. I have an automatic, "I can;t do that..." mentality ;-)

At least on the elliptical (I never used the treadmill) you could chose a workout, and then reduce the intensity if it got too hard.

As for your "I can't do that" mentality - take a good hard look at your weight graph (assuming you've been keeping one) and get that thought straight out of your head :)

I would also suggest adding weights sooner, rather than later. However, I prefer the machines. Typically machines are NOT set up to allow for my short stature (5'4") but I found the machines at Goodlife Fitness Women's Only gym were very flexible. I would probably have had more success with free weights with a good trainer... but on my own, I was never sure I was "doing it right". I did hire a trainer for 6 sessions when I first started. In hindsight, it was a waste of money. As amethystgirl suggested, I would interview for a good trainer.

I loved the elliptical machine... easier on my joints than the treadmill. The programs were really good.

Congratulations on your progress... you sound tenacious... I love it!!!

Beth