i just want to make sure im doing it right!

i just want to make sure im doing it right!

by Lana
(crystal lake, IL)

Hi, I'm 5'6 and 180 pounds and 25 years old.

I work out 6 days a week lifting weights for a half an hour and then cardio for 45-60 mins.

I try to eat about 1200 calories but sometimes i eat more and sometimes i eat less.

As far as cardio goes i jog on a treadmill at 4 miles per hour and on a incline...also as i get used to the 4 miles per hour i will bump it up to 5 and then 6 etc...

I don't have a lot of money so eating completely healthy all the time is very hard. Most of the time all we have is mac n cheese or top ramen, but i eat the serving size and always add veggies to it.

I do my best i guess...my question is...

In 2 months i have only lost 8 pounds...and of course i know i have gained some muscle...but im trying to lose around 40 to 50 pounds..

Is it really going to take me 6 to 7 months to lose all that weight? or am i working out too much...is there anything i need to change about my routine?

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i just want to make sure im doing it right!

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Jan 05, 2009
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weight training and fitness program
by: Boh

Hey Lana,

Thanks so much for your question and the details you provided.

Here are some of my thoughts on your current weight training and fitness program:

I like the order in which you are going through your routine. Weight training first and cardiovascular exercise second is definitely the way to go.

Some more detail on how heavy the weights you are lifting are and how many sets and repetitions you are doing would be helpful.

As a general point, I'd like to see you aim for the heaviest weight you can manage with good form for about 8 - 12 repetitions of each exercise. Maybe you could 13 or 14, but you shouldn't really want to!

Exercise selection will also be important. For optimal weight loss, it will be a waste of your time to do exercises like bicep curls and tricep pressdowns.

You'll want all the "bang for your buck" that you can get, so compound exercises and integrated movements are the way to go.

An example: A dumbbell squat into an overhead press. You are using the major muscles of the legs and some of the pressing muscles in the upper body all at once.

You mentioned how quickly you were running on the treadmill and how much time you spend doing your cardio, but you didn't mention how you judge your intensity.

A method that may help you is to figure out your Target Heart Rate Zone using the Karvonnen Method.

Here's a quick formula:

220 - age = PMHR (predicted maximum heart rate)

PMHR - RHR = WHR (RHR is your resting heart rate for 1 minute and WHR is your working heart rate)

WHR x .5 = A

A + RHR = the low end of your target zone

WHR x .85 = B

B + RHR = the high end of your target zone

These are the 2 numbers that you'll want to make sure you are exercising between for now.

There are ways to go over the top end effectively and usefully, but for now those can wait.

You also mentioned a nutritional plan of 1200 calories per day, which some people can get by on.

However, I'm concerned by the Ramen noodles and Mac N Cheese.

For the amount of calories coming in, these are not very nutrient dense foods. They may actually be preventing you from seeing better results.

Here's a complimentary book you may want to check out: Gourmet Nutrition Desserts packed with 44 pages of healthy desserts.

I'm confident that you'll be able to lose the weight that you want to.

8 lbs. is a great start, so CONGRATULATIONS are due.

Keep this in mind...

Consistency in nutrition, weight training, and cardiovascular exercise will be the most important part of attaining your fitness goals.

3 lbs. per week with all 3 of these components working for you should be a safe way to go.

Great luck to you!

Committed to your fitness success,
Boh

David I. Bohmiller, BS, NSCA-CSCS
President/Owner
My Personal Trainer School LLC

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Jan 05, 2009
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Submitted by: Boh

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<font color="navy">Hey Lana, Thanks so much for your question and the details you provided. Here are some of my thoughts on your current weight training and fitness program: I like the order in which you are going through your routine. Weight training first and cardiovascular exercise second is definitely the way to go. Some more detail on how heavy the weights you are lifting are and how many sets and repetitions you are doing would be helpful. As a general point, I'd like to see you aim for the heaviest weight you can manage with good form for about 8 - 12 repetitions of each exercise. Maybe you could 13 or 14, but you shouldn't really want to! Exercise selection will also be important. For optimal weight loss, it will be a waste of your time to do exercises like bicep curls and tricep pressdowns. You'll want all the "bang for your buck" that you can get, so compound exercises and integrated movements are the way to go. An example: A dumbbell squat into an overhead press. You are using the major muscles of the legs and some of the pressing muscles in the upper body all at once. You mentioned how quickly you were running on the treadmill and how much time you spend doing your cardio, but you didn't mention how you judge your intensity. A method that may help you is to figure out your Target Heart Rate Zone using the Karvonnen Method. Here's a quick formula: 220 - age = PMHR (predicted maximum heart rate) PMHR - RHR = WHR (RHR is your resting heart rate for 1 minute and WHR is your working heart rate) WHR x .5 = A A + RHR = the low end of your target zone WHR x .85 = B B + RHR = the high end of your target zone These are the 2 numbers that you'll want to make sure you are exercising between for now. There are ways to go over the top end effectively and usefully, but for now those can wait. You also mentioned a nutritional plan of 1200 calories per day, which some people can get by on. However, I'm concerned by the Ramen noodles and Mac N Cheese. For the amount of calories coming in, these are not very nutrient dense foods. They may actually be preventing you from seeing better results. Here's a complimentary book you may want to check out: <a href="http://www.precisionnutrition.com/cmd.php?pageid=805683&u=d">Gourmet Nutrition Desserts</a> packed with 44 pages of healthy desserts. I'm confident that you'll be able to lose the weight that you want to. 8 lbs. is a great start, so CONGRATULATIONS are due. Keep this in mind... Consistency in nutrition, weight training, and cardiovascular exercise will be the most important part of attaining your fitness goals. 3 lbs. per week with all 3 of these components working for you should be a safe way to go. Great luck to you! Committed to your fitness success, Boh David I. Bohmiller, BS, NSCA-CSCS President/Owner My Personal Trainer School LLC <script src="http://www.google-analytics.com/urchin.js" type="text/javascript"> </script> <script type="text/javascript"> _uacct = "UA-4406015-1"; urchinTracker(); </script>

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