New here.
I've lost 32 pounds since March, and would like to lose another 10. It's actually not about the weight so much, just want to be a little leaner and more toned. I'm between 5'6" and 5'7" and weigh about 136 now. I am 38 years old.
I have worked up to 5 miles a day on the treadmill. 2 of those are jogging, and 3 walking. I do this 4-6 times per week. I was doing walk a half mile, jog a half mile, over and over. Today I decided to jog more at once and did 2 miles straight and probably could've done another mile. I also do weight training 2-3 times per week.
Do you think the walk/jog/walk is better, or to jog the 2 miles in a row? Does it really make a difference. Occasionally I sprint for a minute or so just to break the monotony. Which is do you think is easier on the joints...stopping and starting the jogging or jogging all at once?
diet is ok, I think:
Breakfast: protein bar or shake
Snack: Low-fat string cheese or banana
Lunch: Turkey breast with swiss cheese on whole wheat, no sauce, and V8 fruit or vegetable juice
Snack: Yogurt,
Dinner: Usually a Lean Cuisine type meal that is high protein & vegetable juice, or salad with chicken and light dressing
Snack: Fruit or a piece of toast with light peanut butter
Any suggestions would be appreciated. I seem to have reached a plateau.
32 lbs down, 10 to go...questions about workout
Moderators: Boss Man, cassiegose
Re: 32 lbs down, 10 to go...questions about workout
Congratulations on your great results. Your diet needs work so I'll add the comments to your post.
Also fluctuatng terrain might be beneficial as well, as opposed to a flat course.
Good luck
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I also think the running walking thing seems good, as the body won't get used to the same thing, though you could interval it, so you do it in 3 minute sections. Walk for 3 to warm muscles up, run for 3, walk for 3 etc etc, and eventually finish off walking to cool down.micahsmom wrote:Breakfast: protein bar or shake (Have something else, like a Bowl of Wheat Cereal, and about 3 Whites + 1 Yolk, or have the Cereal and half a scoop of P P shake)
Snack: Low-fat string cheese or banana (Have the low Fat Cheese)
Lunch: Turkey breast with swiss cheese on whole wheat, no sauce, and V8 fruit or vegetable juice (I'd make the Cheese Low Fat, to cut back on bad fats)
Snack: Yogurt, (look to add a bit more Protein in here)
Dinner: Usually a Lean Cuisine type meal that is high protein & vegetable juice, or salad with chicken and light dressing (Seems fine)
Snack: Fruit or a piece of toast with light peanut butter (go for the second option, not Fruit at that time of the day.)
Also fluctuatng terrain might be beneficial as well, as opposed to a flat course.
Good luck

ok
Thanks for the suggestions. What kind of shake do you mean? Protein powder, where can I get that? And maybe I'm dense, but do you mean sprinkle it on the cereal, or make a shake using 1/2 scoop?
Swanso, I am already doing weight training 2-3 times per week. However, lately I've slacked off and not done all the body areas I had been.
Swanso, I am already doing weight training 2-3 times per week. However, lately I've slacked off and not done all the body areas I had been.
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I agree with swanso in that the type of cardio you're doing has pretty much reached its limit. Along with the weight training, whether it be body weight or free weights, I recommend using interval training in place of the long duration cardio. However, only use intervals 2-3 times per week as they're pretty taxing.
If you're unfamiliar with interval training, it's basically repeated bouts of high intensity efforts followed by a low intensity effort. In other words, sprinting followed by a light jog. Usually, the work/rest ratio is in the neighborhood of 1/3. So, you would sprint for 30 seconds and light jog for 90 seconds.
There are many different ways to incorporate intervals into your workouts and different work/rest ratios you can use as well. Experiment a little and see what works best for you.
If you're unfamiliar with interval training, it's basically repeated bouts of high intensity efforts followed by a low intensity effort. In other words, sprinting followed by a light jog. Usually, the work/rest ratio is in the neighborhood of 1/3. So, you would sprint for 30 seconds and light jog for 90 seconds.
There are many different ways to incorporate intervals into your workouts and different work/rest ratios you can use as well. Experiment a little and see what works best for you.