Is this exercise advice accurate?

[Cadam]

I carry my weight in my belly and I have at least 40 pounds to lose.

I am very motivated and we just signed up at the YMCA where I met with a fitness coach. She did not weigh or measure me or talk about what is a realistic goal or anything. She suggested a few classes and then told me that more than 20 min. a day of working out wasn't really going to give me more results. I have a tough time believing that.

I really want to get rid of this belly!! Tell me what I need to do hive mind. I will do it! The "fitness coach" was no more in shape than I am, and nothing personal against her, but I guess I expected a little more..., real helpfulness and encouragement?

I felt like she discouraged me from working out. I need real advice from you experienced ladies. Is it realistic or even possible to drop 10 pounds a month? More than that? less? How long is it going to take me to lose this weight and what do I need to do to get there?

[clane]

I have always heard that more than a lb a week is water loss and will come back. Not sure though. I would get a complete physical from my personal doc before starting a strict exercise regime.

[Wendy In KS]

I would ask to meet with a different person on staff. We love our YMCA and all the fitness people there have been super helpful with both my dh and I and our kids. I hate to hear of a YMCA staff person giving such awful advice. :( Make sure you ask for a health evaluation, not just a orientation on the equipment. They gave my dh and I full 18 page reports on where we ranked for all kinds of topics and then gave us realistic goals. The goals were equivilant to one pound per week. Its been about 5 weeks now, and I've lost 7 pounds. I've found that I had weeks where nothing dropped, and then a week where I lost three pounds. I think it all evens out.

As far as working out, even from just a health perspective, not a matter of losing weight, you should strive to work in 30 minutes of cardio activity daily. That sounds like a lot to begin with, but you can start slow if you're not used to working out. It can just be brisk walking for 30 minutes. Just watch your exertion level. You always want to make sure you can carry a conversation while working out.

Also, I would make sure you add in weight training at least twice a week. I've read some really scary articles about women who lose a lot of weight, but don't even realise they are actually losing bone and muscle in the process! You want to make sure to do some weight-bearing exercises, even if you can only use 2lb weights.

My last comment is to come over and join sparkpeople! I don't know how to send you a direct link to the WTM group, but sparkpeople.com is an amazing resource. You will find lots of answers to any questions, and reliable information, plus lots of support!

Good luck in your journey! I've lost 30lbs in the past year, and am about 20lbs away from my goal. It is such an amazing ride to watch your body transform :D

Wendy In KS

[Sophia]

is contrary to everything I've ever read.

Weight lifting (strength training) is the best way to increase your metabolism and burn calories.
As for cardiovascular-I've always been told to exercise at my "workout heart rate" for a minimum of 30 minutes to burn fat calories.
That heart rate will vary according to your age.

[Cadam]

So far I have just been using the treadmill for 30 min at a time at the pace of a 20 min. mile. That is very doable for me. I had hoped to be shown what exercises I need to do and how to use the weight machines but got none of that. Is cardio really the only way to get rid of the belly weight? How do I figure out my "work out heart rate"?

[momofkhm]

That you need to exercise at least 30 minutes to get weight loss results.

I agree that the weight training is good, I just don't get around to doing it.

[EarleneW]

I lost 60lbs in 6 months doing WW and working out 5-6 days a week. I did a mixture of cardio and weight training. So I think 10lbs a month is realistic with lots of dedication. I kept it off a few years until I got pregnant again and am now back on losing the baby weight.
I LOVE our Y and LOVE most of the classes there. Ours has quite a few that are a good mixture of cardio and weight training that kills 2 birds with one stone.

[Karenciavo]

Have you ever seen the show The Biggest Loser? Those people are working out more than 20 minutes a day and are losing lots of weight. I've been told that before too though, I think they don't want people hogging the machines.:rolleyes: According to Covert Bailey (anyone remember him?) you need to workout for 12 minutes at your target heart rate before you start burning fat, everything after that is gravy.

[Sophia]

Everyone needs to exercise at the correct heart rate to get the most cardiovascular benefits and to stay safe. This heart rate is called your target or training heart rate; or the rate you want your heart beating at during vigorous exercise. Most fitness experts recommend exercising between 55 % and 85 % of your maximum heart rate for optimal

benefits. The way to find your target heart rate is to do this formula. Take your age and subtract it from 220. Now multiply that number by .55. And, multiply the same number by .85. Here is an example: Maria is age 40.

220 - 40 = 180

180 x .55= 99

180 x .85= 157

Maria should have a heart rate above 99 while exercising to get any cardiovascular benefit. But, she should never allow her heart rate to go above 157 while exercising. A pulse somewhere in the middle will be the best for optimal performance and in the safest range.

Disclaimer*** I am not a fitness expert***just sharing what has worked for me.

The weight machines-you will have to play around with the weights, but you want to try and do a couple sets of 8-12 reps on each machine.
You might want to work on arms one day-legs the next.
Remember-when it starts to get hard is when you are getting the maximum benefit. Iow-don't get to #6 rep then quit cuz you're sore; # 7 and #8 is when you will be building muscle.
Try talking to another trainer there; someone should be able to offer you more guidance.
Good luck!

[WendyK]

I don't think there is a magic amount of time. Perhaps the perspective the YMCA person is taking is that a lot of people start off way too strong, loose the weight they want, then start fizzling out fast. If one could incorporate 20 minutes of relatively intensive activity/exercise into their daily lives that would probably do wonders for a lot of people. It sure beats doing 2 hours a day then a month from now completely quitting.

[Cadam]

I don't think there is a magic amount of time. Perhaps the perspective the YMCA person is taking is that a lot of people start off way too strong, loose the weight they want, then start fizzling out fast. If one could incorporate 20 minutes of relatively intensive activity/exercise into their daily lives that would probably do wonders for a lot of people. It sure beats doing 2 hours a day then a month from now completely quitting.

I see what you mean but after driving 15 min. each way, getting my kids checked into childwatch, changing, showering..... I want maximum benefit! The only thing that might make me quit is not getting any results. If I do this for 2 or 3 months only to lose a few pounds , well, that's not worth it to me. My weight already fluctuates about 5 pounds throughout the month so I need to see about 10 pounds off before I believe anything is really working. Not wanting to fizzle out might be what she is trying to prevent though. Good thought.

[Momof2kids]

The people on Biggest Loser work out for many hours a day. And they are very big. If you can do it and handle it I'd do more. Gee whiz it takes 20 minutues just to warm up and get into fat burning mode!

[WendyK]

I see what you mean but after driving 15 min. each way, getting my kids checked into childwatch, changing, showering..... I want maximum benefit! The only thing that might make me quit is not getting any results. If I do this for 2 or 3 months only to lose a few pounds , well, that's not worth it to me. My weight already fluctuates about 5 pounds throughout the month so I need to see about 10 pounds off before I believe anything is really working. Not wanting to fizzle out might be what she is trying to prevent though. Good thought. I hear ya. It is basically why I stopped going to the gym. It was a workout just trying to get my kids ready to go there and then it seemed as soon as I would get into something the child watch ppl were calling me to come because this one needed a new diaper, or that one didn't want to be there. Ugh. Not to mention it was a long drive.

I started doing workout videos. It probably isn't as great as going to the gym, but for now that is what I can fit into my day.

When I was going to the Y I did 1/2 hour cardio and about 1/2 weight training. I would go about 3 times a week. I also tried to get in some other type of physical activity the rest of the week (take walks, play at the park with my kids..I mean REALLY play! hehe).

[RoughCollie]

Hi Cadam,

I was in your position 15 years ago -- apple shaped, needed to lose 40 lbs. I lost 10 lbs. a month by working out a lot and eating a highly nutritious diet of 1500 calories a day.

Here's what I did, and it took a lot of time -- this was before kids and I was a lot younger than I am now. I played racquetball for an hour a day, 5 days a week, used a rowing machine for 1/2 an hour afterwards, completed a Nautilus circuit 4 days a week, and did an hour of aerobics 6 days a week. I did other activities too, and it added up to 2-3 hours every day, except on Sundays.

I don't recommend that you go whole hog, like I did, but 20 minutes a day isn't going to hack it, IMO.

Go here, if you like: http://www.presidentschallenge.org/

The information and ideas at this site cannot be beaten, IMO. You'd be doing great just to buy a pedometer and work up to walking 10,000 steps a day.

RC