Your Questions About Better Weight Loss Running Cycling

by Maricela on March 11, 2013

Robert asks…

Best exercises for getting rid of belly fat?

So I have been loosing weight for a while and sticking to a healthy diet, but I was just wandering what is the best type of exercise to get rid of belly fat. I’ve been focusing on running and cycling and pilates. I heard anything that burns fat will generally help towards loosing it off that area. Is cycling and running good for loosing stomach fat?

Maricela answers:

All cardio will ultimatley lead to fat loss. Stomach fat can be stubborn. D weighted stomach exercises, i.e using weight when doing sit ups, leg raises and look into fat burners which will help.

Ken asks…

How can I create a healthy diet to lose weight?

I want to lose about ten-twenty pounds and in order to do that, I want to eat extremely well, eliminating foods from my diet. However, I’m sort of an idiot when it comes to healthy eating.
What foods can I eliminate from my diet to make me live better? Should I cut bread/ butter/ grain? I don’t know. I want to do a radical but temporary diet in the beginning.
I’m also a vegetarian.

Maricela answers:

Losing 10 lbs a month is a good and safe target. Any faster weight loss is likely to be temporary only and in most cases you regain it all.

Running, jogging, cycling, swimming, dancing, push ups, sit ups, squats, brisk walking and power walking all help for weight loss but dieting helps more.

One of the healthiest weight loss diets is the DASH diet.

The healthy DASH diet can help you lose weight safely and effectively, lower your cholesterol and lower your blood pressure.

It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, and is rich in potassium, calcium, and magnesium.

You can see further details in a web search for “dash diet” + “lose weight”.

Laura asks…

How can a 14 year old girl lose weight?

I’m 14 years old, female, I’m 5 foot 1 and I weigh 140 pounds. What kind of exercises could I use on a regular basis to help lower my weight to about 120-125 pounds? How could I motivate myself into staying on track with my weight loss plan? And how long do you think it would take?

Maricela answers:

Q: I am an overweight teenager. I have no idea how to go about dieting. Do you have any tips?

A: Figuring out a strategy for losing weight is a great first step! I have several tips for you that not only will help you lose weight, but help you to keep the weight off for a lifetime.

1. Forget blame and guilt: It is important for you to make sure that you don’t blame anyone — either yourself or your parents — for where you are right now. Feeling guilty about your appearance is a negative feeling that won’t help.

2. Take the long term approach: Look at what you are about to undertake not as a short term, quick, weight loss, but rather a change in lifestyle to last a lifetime. You will begin to make more nutritious food choices, add exercise, and cut back somewhat on your eating. If you falter along the way, you don’t need to look at it as a failure because you know that you have a long time to make the changes. For example, if you go with your friends to eat at a fast food restaurant, and you indulge in a large order of fries, there is no need to feel guilty because you know that eating them is not a regular habit, and that at the next meal you will eat more sensibly.

3. Set reasonable goals: Losing one-half to one pound per week is very realistic. Don’t drop your calorie intake to below 1,300 calories because it would be hard to get all the important nutrition that you need in less than that, plus, you probably won’t feel satisfied.

4. Add daily exercise: I suspect that you may be caught in a vicious cycle of not exercising, eating and not having energy. Exercising actually makes you feel more energetic once you have made a habit of it. If you don’t feel like you have energy to exercise now, start out with some physical activity that will get you moving, but won’t require a lot energy. How about taking the dog for a walk? Or, if you don’t have a dog, take the neighbor’s dog for a walk. Once you have done some walking, every day for a couple of weeks, try running for a short distance. Get out on your bicycle, or roller blades, or shoot some baskets in the driveway. If you are at a loss for exercise ideas, speak to your gym teacher. I’ll bet they would love to help you out. Most teachers are thrilled with kids that are self-motivated to improve.

5. Enlist the support of your family: Have a serious talk with your parents and ask them to help. They should be able to help you find materials on nutritious eating, and can help purchase the foods that will help, such as fresh fruits for snacks and whole grain cereals for breakfast. And they can avoid purchasing foods that will tempt you with poor choices, such as sodas, chips, candy, donuts or cookies.

6. Find measures of success besides weight loss: This isn’t just about losing weight, it’s about getting healthier for good. So, don’t measure your success merely on how much weight you lose. Other things you can look at (for example) may be the amount of time you spent being physically active and not watching television, an increase in endurance (for example, biking for a longer distance or jogging for a longer period of time), or a week of making nutritious snack choices (for example, after school you picked a yogurt fruit smoothie instead of cookies and a soda).

7. Block out cultural messages that emphasize being thin: Decide not to focus on the television shows with actresses or actors that are too thin, as well as fashion magazines with overly thin models. In the real world, most people don’t look like that. In fact, it is hard to look like a model and still get the appropriate nutrition from an adequate amount of food. Instead, take a look at high school and college athletes. Most of them are muscular, full bodied and brimming over with good health! You don’t have to be a full fledged athlete to look or feel that way, but once you have developed an active lifestyle and good eating habits, you will.

8. Schedule a visit with your health-care provider: If you think your energy level is unusually low, have your mom or dad call the doctor. It may be that some health problem is contributing to how you feel.

9. Find your motivation from within: Weight loss won’t happen unless the desire comes from inside you. No amount of outside pressure will do the job.


Susan asks…

What other cardio workouts can I do besides running?

I have asthma and running is extremely difficult for me. What else can I do to get rid of that extra belly fat?

Maricela answers:

Hi.By the way there is always walking you can do instead of running.Here are some other workouts….

1. Kickboxing: 800 calories per hour
Kickboxing offers a great full-body workout because it requires you to use every major muscle group and includes interval training. Your heart rate will soar and stabilize several times throughout the class, which is optimal for weight loss.Turbo Kick boxing can burn up to 800 calories in one hour-long.

2. Biking: 700 calories per hour
You can burn up to 700 calories at your average cycling class or take to the road on your own to enjoy fresh air to boot! Just make sure you keep a pace of about 14 to 16 miles per hour to reach the 700-calorie goal.

3. Zumba: 500 or more calories per hour
Who knew an hour of dancing could produce such results?! Because this Latin-inspired dance workout uses the principles of interval training and resistance exercise, the workout will boost your metabolism considerably. However, like any fitness regimen, the number of calories burned varies from person to person depending on weight, sex, current fitness level, and how a hard a person works out. Still the massive weight loss and toning benefits of hip-swishing and shimmying make this dance workout one of the most popular today.

4. Jumping Rope: 780 calories per hour
Only got ten minutes? You can still squeeze in cardio with this highly effective activity, which can have you burning 130 calories every ten minutes (or 780 calories per hour). According to, you’d have to run an eight-minute mile to burn as many calories as jumping rope for the same amount of time, making it a good choice for someone who is starting a fitness regime and may not have the endurance to maintain a fast running speed for an extended period of time. If you have limited space and time, jumping rope is the most efficient way to see results. In addition, the high-impact nature of this workout means you’ll add bone mass, increasing your bone health, while you lose fat.

5. Aerobic Step Classes: 600 calories per hour
Aerobic step classes are high-intensity and high-impact, meaning you’ll burn fat and calories. The number of calories burned depends on how high the step is, but using just a six-inch platform can allow you to burn up to 600 calories in one hour-long class.

Donna asks…

How much weight can I lose in 6 weeks?

I’ll be going to the gym 4 days a week, and doing cardio activities such as running, rowing and cycling, and toning my arms and legs with weights and squats. How much can I possibly lose in 6 weeks?

Maricela answers:

Healthy weight loss is about 1-2 pounds a week. It’s not a good idea to lose any more weight pr week, even if you can. The idea is to lose it steadily and slowly. That way it will stay off! Good Luck:-)

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