Help Please!

[Preciouspinot]

I am new over here in the exercise board and need some advise. .....I have been walking/running at least 5 days a week for 1 month now. I started at 2 miles and I am up to 5.2 miles a day. I am eating sensibly and cheat but, not that much. I definately am not starving myself. But......I have only lost 4 lousy pounds!!! I know muscle weighs more than fat but, this is cardio not weight training. I have gained some muscle mass in my legs but the tummy is still there! Are the pounds going to suddenly shed soon or do I need to change my program? Again 1 MONTH and 4 POUNDS!

[Lorelei]

How much water are you drinking? Oddly enough, not drinking enough water can lead to water retention. Also, alcohol REALLY slows down your metabolic rate so it might take a bit to jazz it back up. I suggest adding some weight training to your routine to build lean muscle mass and raise your basal metabolic rate.

[paula]

I agree with Lorelei, but 4 pounds off is better than 4 on.
Good luck.Paula.

[lushy]

PP, I would encourage you to start lifting weights. I walked a lake near my house every day for a year, no matter what the weather, and I did not lose a pound. When I started lifting weights I lost 30. Cardio is great for the mood, but weights is best for changing your body shape, keeping you consistently burning more calories all day, and keeping your bones strong which we as women need. I think you are doing amazing though. 5 miles is a lot!!! I go to a trainer who follows the idea outlined in a book called "The Power of Ten". You might want to check it out.

[Preciouspinot]

I don't drink sodas and drink 4-5 glasses of water or crystal lite a day. My alcohol consumption is within moderation. From what I have been reading I need to incorporate weights into my routine. Does anyone have a basic plan / web site? I have hand weights up to 15 pounds to use. Lush, does the "Power of Ten" give me a basic routine?

Thank you for all your help.

[lushy]

Yes, it does give a workout in there. You might also check to see if there is a trainer in your area that specializes in it. The idea behind it is you lift very heavy weights at a slow pace for a shorter number of reps. Sound strange but it works. Otherwise any type of weight lifting is good......

[Niblet]

I'd like to add also that you should consider using a good old fashion tape measure to slowly see how your body is changing from having soft fat to having toned tighter muscle.. Yes, muscle is gonna weigh more and to be honest I'd like to see people lose 4 lbs a month while working out and watching their diet... That is 4 honest to goodness pounds of fat Hon !! Do not be discouraged please you are doing so great !!! With some light weights you're gonna be ONE HOT # !! ~Niblet~ please give yourself a pat on the back for me cause I can't reach !! Tee!! Heee!!!

[AAthlete]

It really comes down to expending more calories than you are taking in. So, you need to burn roughly 3,500 more calories than you take in to lose a pound. It can be cardio, it can be weights, in can be a mixture of both - you just need to find what works the best for you.

One way to monitor your intake is to, for one week, write down what and how much you are eating, and then total the calories. You might be surprised to see how much even a little cheating can make. At that point, you can either dial down the calories or dial up the exercise (or both)!

I work a lot with weights. You can run all you want to burn the fat, but the more muscle mass you have the more fat you will burn. I've burned alot by carrying my babe up flights of stairs in her stroller.. ive been told i am freakishly strong.

Seriously though, I put on 50lbs when I was pregnant. I went from 125 to pushing 180. I did a lot of Taekwondo in Korea before that and I went from a size 8 to a 4. I started doing that again and watching what I eat. If I have a craving I still do it, I always give in, but I only take a bit or two instead of the whole thing. I am now happy with my weight and just working on the toning..

It takes time.. sadly. I would love to blink my eyes and look like what I dreamed I would be.

And I don't have a scale..no matter how good you look if you jump that scale you get depressed. I will never own one.