weight problem

[Angel05GT]

this may sound kind of odd... i dont know. ive always had a self esteem problem, i figured MA would help me out with that. and so far it has been, most definatly. the thing is, I am a bit bigger. im 21, i know i have a lot of muscle on my body and i am 5ft8... but i used to weigh over 230lbs.. through a lot of training and such, i have managed to lose about 45lbs. even though it is a vast improvement for me, i want to lose about another 30. any suggestions as to what excersizes i could do to reach my goal, that is some what fast paced? not to sound impatient or anything

[Smitty]

Do anything that'll bring up your metabolism, and cardio work.

[bushido_man96]

Chart your caloric intake. Then start cutting your inputs, and increasing your outputs. Someone once told me, 1800 calories a day, and exercise.

If you are not doing any cardio work, start doing 30 minutes everyday.

By the way, you are not alone. I am currently 5'7", and weigh 245 . I work out more than I used to, but don't lose any more. I keep at it, though.

[TigerDude]

Running is just about the best cardio, outside of jumping rope, which most people have trouble doing for 20 to 30 minutes. Run until you can't carry on a conversation (or sing your favorite tune), then walk until you catch your breath. Do this 3-5 days per week, at least 25 minutes per day.

Muscle building also helps. I've read that muscle burns more calories, & so helps your metabolism. Bench press, squats, deadlifts, chin-ups, rows.

Best of luck. You are off to a great start.

[Jacob]

Cardio; treadmill works best for me.

[Red J]

You have had some positive results, but you need to take it to the next level. I would suggest that you take a look at your diet and then start the cardio for 30-60 minutes, 5 days a week.

Running/walking, biking, swimming, tennis, cardio classes etc. will all do the trick. The new US government guidelines recommend 60-90 minutes daily to lose weight.

http://www.msnbc.msn.com/id/6816952/

Make a commitment to yourself. Good luck.

[Aodhan]

We've discussed this a few times, do a search and you'll find a lot of good ideas.

Basically, you need to figure out how many calories you need a day to just get up, breathe, and go back to bed in the evening.

Then you add in all the calorie requirements for your training, work, play, etc. This is your caloric intake needed to maintain weight.

If you want to lose weight, shooting for 2-3 lbs a month is your best bet now. You lost a lot initially, now it's going to come slower. But, 2-3 lbs a month is a safe, healthy, permanent weight loss rate. Once you have all the above figured out, then:

First: For every lb you want to lose, you need to cut out about 3500 calories per week. (Give or take, each individual is different). That's about 500 calories per day.

Second: Evaluate your diet, and cut out "empty" calories. (Soda, candy bars, ice cream, etc.) Leave some bits in, nobody can completely cut out everything. Get your calories from nutrionally solid foods.

Third: Add more cardio. Running is excellent, but is very high impact. Swimming is also excellent, and is more of an overall body workout.

Remember, muscle weighs more than fat, so you also need to look at just "how you look". If you weigh 180 but carry a lot of muscle, that may be a great weight for you.

Aodhan

[Angel05GT]

thanks for all the ideas. i have to do as much cardio as i can i guess. i should have specified. i dont drink soda, or eat candy. i think my biggest issue is i dont eat very much at all. maybe once a day, and its a bad habit i have to get out of. unfortunatly, i had a slight eating disorder a couple years back and would only eat about once every 3 or 4 days. cant do it now, obviously with the classes or id be passed out in the first 15 minutes.

[Sohan]

this may sound kind of odd... i dont know. ive always had a self esteem problem, i figured MA would help me out with that. and so far it has been, most definatly. the thing is, I am a bit bigger. im 21, i know i have a lot of muscle on my body and i am 5ft8... but i used to weigh over 230lbs.. through a lot of training and such, i have managed to lose about 45lbs. even though it is a vast improvement for me, i want to lose about another 30. any suggestions as to what excersizes i could do to reach my goal, that is some what fast paced? not to sound impatient or anything

Since you have a history of eating disorder, you need to approach your exercise routine with moderation and patience, or you'll end up in the same boat you were in before. You need to develop a healthy approach to your diet, exercise, and body image and make sure you have a buddy or coach you can rely on for moral support when things get tough.

Web boards like this are great. Better to have a live person you trust that can set you straight that you won't be tempted to lie to. What concerns me is your need to lose 30 more lbs with something "fast-paced". What's the hurry? Take your time and get your whole organism healthy first. For someone who has had an eating disorder, it's not just about exercising and eating right, it's about getting your head straight.

I counsel young women at an institute here in Atlanta that deals with eating disorders, so I've dealt with this repeatedly for 14 years or so. Make weight loss only part of your healthy living goals and it will likely take care of itself with time. Seek many different activities that burn calories, from your current MA training to swimming, mountain biking, etc. Lift weights. Go dancing. Do something healthy that's FUN that makes you feel good about yourself. Use that body of yours as often as you can and throw everything out of your life that doesn't make you feel good about the unique young woman you are.

But whatever you do, keep in mind the wonderful weight loss success you've already had. The next 30 lbs may be a little more challenging than the last, so be patient and don't obsess about it.

With respect,

Sohan

[kschilke]

I ride a bike, walk stairs, etc. to try and control my weight. My favorite workout incorporates karate. I like to spar and do some groundfighting. I helps me hones my skill and it burns alot of calories!