advice on exercise for losing weight with a balanced diet?
I am under treatment for thyroide problem which with out 100 ml of thyroxine per day would mean I put on dramatic weight. I have just had my thyroide test done and it came back ok. But I have put weight on and am strugling to lose it.
I am on a diet by the doctor of 1200 cal per day no starch ie, bread, cakes sugar etc. But althought I do not meet my target of 1200 per day I am strugling. I exercise with my job I am an amitor Jockey and walk a lot with my job and my dogs. I have just invested in a peddle bike I dont mind building muscle up but I want to lose the extra weight in fat. I also mesure me but my clothes are my best guide.
June 2nd, 2010 at 6:00 pm
Best tip I can give you is don’t make the mistake that lots of people make – and think by doing a lot of aerobic exercise, you will automatically lose weight.
Aerobic exercise (eg running, an aerobic class, swimming etc etc) is great – but you need to balance this with weight resistant exercises, eg press ups, sit ups etc.
By building up muscle, your body’s capacity for burning fat is greatly increased (though don’t be alarmed if you don’t shift weight – muscle weighs more than fat!)
A recommended amount of exercise to begin with is to start off with three sets of 45 mins per week, plus try to be active at every opportunity – walk when you can, rather than taking the car, get up to change TV channels rather than use the remote etc (you’d be amazed how this adds up!)
Experiment with different aerobic and cardio vascular activities, discover what you enjoy doing. There is no point trying to persevere with activities you don’t enjoy, you’ll just lose motivation. Listen to music or something while exercising!
Set yourself realistic targets for each week. If you are heavily overweight, then aiming for 4lbs a week is realistic. If you just need to lose a bit, then aim lower.
Good luck!
June 2nd, 2010 at 6:35 pm
Walking is the best exercise for losing fat and ensure that your diet does not include any high calorie foods. Formulate your own weight loss plan and you will lose weight faster. More details available at http://www.toloseweight.org/weightlossplan.html
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