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Group: I am overweight or obese

I need some help...PLEASE!

Holiday716 Posts: 3 Joined: 2007/02/15	2007/02/15, 02:35 PM Hi there... I am new to this site. Here is my story: I am a 22 yr old female weighing 228 lbs. I am 5'6". I was very sick for about 4 years and I gained a lot of weight. I went from 150 lbs to 246 lbs. The doctors finally found the problem and corrected it, and I have the green light from my doctor to start a diet and exercise regemine. I have already lost some weight on my own. I now weigh 228. My fiance got me a year-long gym membership as an early Valentines Day gift (I asked for it). I am eating a low-fat, low-cal diet and working out 4-5 times a week with about 20-30 minutes vigrous cardio and about 30 minutes strength training. Is this the best way to lose the weight and get fit without looking like a football player? Can anyone lend additional advice so that I may optimize my weight loss? I am getting married in October of 2007 and I want to lose most of my weight if not all of it by then. Please help! I've read a lot of other postings and you people definitely know what you are doing. Thanks!:(
raiderfanusa Posts: 139 Joined: 2002/06/06	2007/02/15, 03:34 PM Welcome Holiday716. You have indeed came to the right place. I suggest you sign up for and use the training and nutrition programs offered here for a good place to start. The moderators here are amazing in their level of knowledge and support. Best Wishes -------------- Only two defending forces have ever offered to die for You. Jesus Christ and the American Soldier. Both died for your Freedom!
asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/15, 05:36 PM Hey holiday - I might be starting up a challenge in th egeneral fitness forum - you should join. It will be a structured diet and workout routine - I will assist all the way - you can look pretty good by October! -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
Holiday716 Posts: 3 Joined: 2007/02/15	2007/02/16, 04:00 PM Thanks. Asimmer, I would love some assistance. I will look for you in egeneral fitness. What do you think if my cal level?
asimmer Posts: 8,201 Joined: 2003/01/07	2007/02/16, 04:25 PM I think you should aim for 2000 calories at this point. Your ratios need to be right, though. the challenge will help you figure it all out, but for now I would break it down as a transition pahse 40% protein, 40% carbs and 20% fat. -------------- Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another. Richard Bach
Holiday716 Posts: 3 Joined: 2007/02/15	2007/02/22, 12:55 PM How much time should I spend doing cardio? I'm now doing my very own "buff bride" challenge. My fiance says I can do unlimited cardio. Is this true? If so, I want to do 90 min. on the cross trainer. I don't usually do treadmill because I have a bad knee, so I opt for low-impact cardio. Thanks!
ATIGER Posts: 992 Joined: 2003/02/26	2007/02/22, 01:25 PM Too much cardio - try 15-20 HIIT sessions twice a week on the days that you are not lifting. You will get better results than "unlimited cardio". Good luck
coastie541 Posts: 29 Joined: 2004/05/10	2007/03/05, 02:23 AM Right, you don't need to do that much cardio. If you are weight training as well, look into 15-30 minutes of cardio. It is recommended that in order to burn fat, via the Karvonen formula, to try and keep your heart rate within 60-75% of your max heart rate. If you can't find any info about calculating this, drop me a line, I can help. In addition, diet is key. Eat clean, meaning every 3 hours (5-6 small, nutritious meals) per day. Don't eat carbs after 7:00 pm or so (body is winding down by then and has difficulty processing, stores it as fat). Drink at least 8 cups of water a day (approx. 64 ounces). Stay with it. If you have knee problems, I don't necessarily recommend High Impact Interval Training, you're just starting out, so keep it at your own pace. Drop me a line if you have any other questions. I'm here to help.