Can I lose weight by walking and strength training?
I’m 30 years old and female, 5′4" and 160 pounds. I gained 25 of those pounds in the last 6 years or so. (And I’ve had no pregnancies to excuse me!)
My blood pressure, cholesterol and heart rate are all in very healthy parameters.
I’m pretty happy with my diet. I generally eat about 1400-2000 calories per day of whole foods with just a little junk. I’m trying to cut down on the trash, which should save me a couple hundred calories per day.
My question: Will I lose any of this extra 25 pounds by walking and weight training? I am planning on walking about 45 minutes per day, at a brisk 4 mph pace, five or six days per week. My strength training routine is four days a week and comes from Wini Linguvic’s "Lean, Long & Strong." It’s not strenuous, but it is comprehensive.
Thank you!
Definitely….You should do cardio for about 30minutes a day so 45 minutes of walking is good and one of the best ways to lose weight is by gaining muscle since it raises your metabolism and BMR so you burn more calories while resting…sounds like a good plan good luck and don’t quit on it and you’ll accomplish your goals i lost 40lbs in 4 months because of my weight training and 30 minutes of cardio and of course eating healthier but not starving myself
January 29th, 2010 at 1:25 pm
yes you can, but also calorie consumption (moderate/monitor) is extemely important.
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January 29th, 2010 at 2:03 pm
Yes you can. I’ve had great success doing exactly what you’re talking about. Calorie/fat consumption is a big part of it as well. Good luck!
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January 29th, 2010 at 2:15 pm
losing weight is 80% nutrition. Your calorie intake sounds good at 1400-2000 as along as you’re burning about 2,500-3,000 per day. It’s important to avoid the junk and the salt. My heart and cholesterol were all good at 30 too, but at 35 it gets harder and harder to keep doing the same things.
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January 29th, 2010 at 2:45 pm
Certainly exercise will help you loose weight. If your calories out (exercise) are greater than your calories in, you will loose weight. However, there is some evidence to suggest that if you exercise you may become less active during the rest of your day, and ultimately will decrease the amount of calories you burn during your "normal" activities. This probably explains why most people have difficulty loosing weight with exercise alone. Most people must control calorie intake to loose weight.
With that said, exercise in and of itself, without weight loss can be beneficial. You can become stronger, have better endurance, less susceptible to anxiety and stress, and have a general improved sense of well being.
Good Luck and God Bless
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January 29th, 2010 at 3:12 pm
If your workout isn’t strenuous, don’t expect very good results. Stress is exactly what your body needs to effect change. You can’t casually exercise and expect a change. Real strength training actually involves increases in strength and heavy weights. When lift with submaximal loads, you are only making your muscles more efficient at lifting those loads, which means it will burn fewer and fewer calories every time yo do the same exercise. Translating to body transformation goals, you get nil.
Walking, even a brisk walk, will do the same thing. Sure, for the first month or so you may see results, but ultimately you will need to increase your walking time more and more and more, to a point that is unrealistic.
Here are my recommendations for you to get some noticeable results in a reasonably short time. DO NOT be afraid of high intensity aerobic activity. This is something like sprints. I’m not saying you should go outside and run 12 400m sprints on day one. Start easy, with a couple 100s. But add another sprint each time you go out. In a month you will be doing a lot of sprints with a surprising increase in speed. And it doesn’t matter how fast you run them at first, what matters is that you put forth maximal effort. With your diet, not only should you focus on a moderate calorie diet, but also it should be low-carb and higher protein to keep you from losing that healthy, sexy lean tissue while promoting maximal fat loss. Schedule 10% of your meals as cheat meals, in advance, to avoid eating junk when you shouldn’t. Finally, lift some heavy weights. You won’t get bulky, you WILL NOT be consuming enough calories at around 2000 to get bulky. Even guys who try to bulk spend years getting bigger. Any sets that include a weight you can do more than 10 times is too light. Increase the weight. Do squats, lunges, bench presses, assisted pullups, rows, deadlifts. Compound exercises like those mentioned work the most muscle groups simultaneously which is good. That’s it. Do it to it!
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Helped my sister lose 10 lbs in 1 month before her wedding. From 160 down to 150. She’s about 5′5".
I also work out a lot and eat clean every day.
January 29th, 2010 at 3:49 pm
It is going to depend on your particular makeup(build, genes) The best thing would be to strive to be healthy for you(not skeleton skinny celeb look alike) Regardless of whether or not the training takes off the extra 25lbs, it will help your health for years to come. Use a bmi calculator(you can google search these) to find out if you are in a healthy range, Healthy is between 18-25%. As far as your caloric intake goes, After my first pregnancy I cut back to 1300 calories a day with the approval of my doctor. You are going to need to set a diet and stick to it. Also try to stay away from soda, they add bloat and you can easily retain 5lbs in water from them. Hope this helps and good luck!!!
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my father is my nutritionist and personal trainer as well as for many other people too.
January 29th, 2010 at 4:25 pm
in a word, yes.
if the 1400-2000 currently maintain your present weight then changing nothing in the way of food and adding exercise will cause a weight loss.
Eventually you’ll plateau though and you’ll need to adjust the calories downward since being lighter means you need fewer calories to maintain a given weight.
If you hit your target weight before you plateau, you’re good to go, but if you lose 20 and then seem to be unable to lose those last 5, that is most likely what is going on. Simply drop to 1200-1600 instead of 1400-2000 and you’ll come on down.
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January 29th, 2010 at 4:48 pm
Definitely….You should do cardio for about 30minutes a day so 45 minutes of walking is good and one of the best ways to lose weight is by gaining muscle since it raises your metabolism and BMR so you burn more calories while resting…sounds like a good plan good luck and don’t quit on it and you’ll accomplish your goals i lost 40lbs in 4 months because of my weight training and 30 minutes of cardio and of course eating healthier but not starving myself
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January 29th, 2010 at 5:28 pm
yes, i lost all my extra weight that way. 80 pounds in 9 and a half months
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