Need major advice. New and need to lose 30 pounds

xmissmaddiex · 01-30-2009, 05:24 PM

Hi! My name is Maddie, I am a 20-something student in the U.S. Growing up I never had any issues with weight, in fact, I was called anorexic because I could eat anything and never gain a pound. Boy have times changed! I am 5 4 and 156 pounds. It's all in the worst places too, my thighs, stomach, and butt. I grew up in a coastal city and ofcourse the beach is filled with beautiful people in tiny bikinis. I am really hoping I can tone up and lose the weight before I visit my hometown in June so I can look good in a bathing suit. I got up today and exercised 30 minutes on the treadmill at the gym of my apt. And I do have access to a few different machines there. My question is, HOW DO I TACKLE THE WEIGHT? How often/how long should I work out and on what machines? What should I be eating, or NOT eating! Any advice would help, and I'd greatly appreciate it.

PLEASE HELP.

**Little** · 01-30-2009, 05:47 PM

Do the treadmills have cardio receptors on them? Use them. A BIG mistake many beginners have is pushing themselves too hard, too fast, causing them to give up. Use the technology in the machines to set yourself a limit. It may feel slow at first, but it's really the best thing for you.
If they don't have cardio receptors, it's a bit harder: you have to police yourself. Find your maximum heart rate (220-your age=HR) somewhere between 65-90% of that is the best range for you to work out in. I'm 20, and my "cardio" workout rate is 160 bpm, while my "fat burn" workout rate is 130. Yours will probably be a bit lower than that.
Once you reach your target HR, stay there for about 30-45 minutes. You need to work out at least 3x a week in order to improve at all. Make sure you're stretching too.
A few easy rules for eating (or not eating) are: eliminate Coke/pop, cut (waaaay) down on empty calories like alcohol, chips, and ice cream, and cut way down on eating out (look at the calories on some of those meals! You probably need about 2500-3000 calories a day, and many "meals" are already 1000, easily.) Gatorade/Powerade are good after a workout, not before. "Energy bars" are usually full of calories and sweeteners, so avoid them unless you have a brand that works for you. And there is no shortcut! Pills and "special diets" are a load of crock. Healthy diet and exercise are the only real solution.
Find your favourite vegetables and fruits and keep them accessible. I know it's hard being a student and trying to cook, so foods you can eat raw are a blessing.
In the past month or so, our little fitness community here at WH has grown a lot. There are quite a few women posting their progess under this thread: http://www.womens-health.com/boards/...eed-buddy.html
Accountability is a big thing.
And as a personal note: though I've been equipped with all this knowledge for years, I just started exercising again routinely this past Monday. Because I know how to pace myself and push myself, it's quickly become the highlight of my day. You might not lose those 30 lbs by summer, but I guarantee you will feel great about yourself if you make moderate changes to your lifestyle.

01-30-2009, 05:24 PM	#1
xmissmaddiex Junior Member Join Date: Jan 2009 Location: somewhere in the u.s. Posts: 2	Need major advice. New and need to lose 30 pounds Hi! My name is Maddie, I am a 20-something student in the U.S. Growing up I never had any issues with weight, in fact, I was called anorexic because I could eat anything and never gain a pound. Boy have times changed! I am 5 4 and 156 pounds. It's all in the worst places too, my thighs, stomach, and butt. I grew up in a coastal city and ofcourse the beach is filled with beautiful people in tiny bikinis. I am really hoping I can tone up and lose the weight before I visit my hometown in June so I can look good in a bathing suit. I got up today and exercised 30 minutes on the treadmill at the gym of my apt. And I do have access to a few different machines there. My question is, HOW DO I TACKLE THE WEIGHT? How often/how long should I work out and on what machines? What should I be eating, or NOT eating! Any advice would help, and I'd greatly appreciate it. PLEASE HELP.

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01-30-2009, 05:47 PM	#2
Little WH Junior Administrator Join Date: Feb 2007 Location: whjuniorad[at]hotmail[dot]com Posts: 1,559 Blog Entries: 4	Do the treadmills have cardio receptors on them? Use them. A BIG mistake many beginners have is pushing themselves too hard, too fast, causing them to give up. Use the technology in the machines to set yourself a limit. It may feel slow at first, but it's really the best thing for you. If they don't have cardio receptors, it's a bit harder: you have to police yourself. Find your maximum heart rate (220-your age=HR) somewhere between 65-90% of that is the best range for you to work out in. I'm 20, and my "cardio" workout rate is 160 bpm, while my "fat burn" workout rate is 130. Yours will probably be a bit lower than that. Once you reach your target HR, stay there for about 30-45 minutes. You need to work out at least 3x a week in order to improve at all. Make sure you're stretching too. A few easy rules for eating (or not eating) are: eliminate Coke/pop, cut (waaaay) down on empty calories like alcohol, chips, and ice cream, and cut way down on eating out (look at the calories on some of those meals! You probably need about 2500-3000 calories a day, and many "meals" are already 1000, easily.) Gatorade/Powerade are good after a workout, not before. "Energy bars" are usually full of calories and sweeteners, so avoid them unless you have a brand that works for you. And there is no shortcut! Pills and "special diets" are a load of crock. Healthy diet and exercise are the only real solution. Find your favourite vegetables and fruits and keep them accessible. I know it's hard being a student and trying to cook, so foods you can eat raw are a blessing. In the past month or so, our little fitness community here at WH has grown a lot. There are quite a few women posting their progess under this thread: http://www.womens-health.com/boards/...eed-buddy.html Accountability is a big thing. And as a personal note: though I've been equipped with all this knowledge for years, I just started exercising again routinely this past Monday. Because I know how to pace myself and push myself, it's quickly become the highlight of my day. You might not lose those 30 lbs by summer, but I guarantee you will feel great about yourself if you make moderate changes to your lifestyle.