Your Questions About Better Weight Loss Swimming Running

by Maricela on February 26, 2013

Robert asks…

is a weight loss of 20 pounds in 5 or 6 months a reasonable goal?

im 5’2 130 and wanna be 110. i want to do it by the summmer which is in about 6 months. is this a reasonable goal or is it tooo much weight loss for the amount of time? also, any tips on how to keep a strong will power? thanks!

Maricela answers:

That’s a very reasonable goal. Change your diet-start eating lean meats. Drop the pork, beef, and other fatty low quality meat. Run and swim, as cardio burns through fat. Also, consider weightlifting. Low weight and high repetitions will build some muscle that will slim you up and burn fat. Good luck and stay motivated!

Steven asks…

Does only eating 3 meals a day help with weight loss?

I hear a lot that you should eat 5-6 small meals a day. However I can’t do this because my ‘small’ meals always turn into normal/big meals.

I was wondering if I just allowed myself to eat 3 regular meals a day, if it would help with weight loss? I have problem with snacking! I snack constantly! Even if I’m not hungry, even if there’s no food around me.. I always find something to snack on.

Thanks for the answers!

Maricela answers:

Hi Huyen,

Trying to reduce unwanted weight has not really been easy with some people due to their body composition, but with determination and following the weight loss program, you will be able to achieve your desired result. Bear in mind that its a gradual process. You cannot achieve it just immediately but doing what you are supposed to do will lead to positive result.

You can eat 3 good meals in a day and make sure you eat when you are hungry. Snacks and trying to snack all the time will not really help in your bid to lose weight. Remember that snack is junk and some are fatty in nature. Try to reduce fatty food going into your system, reduce sugar intake, soda, chocolate, ice cream, etc. Try and eat fruits, vegetables and drink more water. Also, you need to do is to discipline yourself. Its very important.

Do regular exercise either in the house or outside. Fit in your exercise time into your daily schedule. If it means waking up early, do so that you can exercise your body. You can also walk out, run, dance, ride bicycle, swim if you have pool,etc. Choose the one you can do and it will help reduce unwanted pounds in your system.

Good luck

Helen asks…

Which is better for weight loss, swimming or running?

I’ve always loved swimming, it’s a great workout without getting me brawny. But I really want to lose at least 15 pounds and my friends keep on telling me running burns more calories. Which exercise is better?

Maricela answers:

You will lose more calories in one hour running because while running each step you take is 3 times your body weight. Lost of people actually think that swimming is better for weight loss but running is unless you have bad knees and by all means do swimming.

Nancy asks…

What kind of coffee should I drink to lose weight?

I heard drinking coffee burns your calories somehow?

Say I go to a Starbucks.

What should I order that is low fat and will help with weight loss?

Maricela answers:

If you’re serious about losing weight, no coffee at all. The main component of coffee that might stimulate weight loss is caffeine, which some studies have shown to accelerate metabolism and supress appetite, however no study links caffeine with permanent weight loss, meaning even if you helps you lose a few pounds, you’re just as likely to regain that weight. Appropriate diet and exercise will help you lose weight.

Count calories, don’t consume more than 2,000 calories per day. Try to eat healthier foods.

Do cardio (run, walk, jog, swim) for at least thirty minutes three times a week.

Lift some weights. Gaining a little bit of muscle will help burn fat, because muscle has a higher metabolic rate at rest than fat, meaning that even when doing nothing, muscle will burn fat.

There is a free website that you can input your weight, weight goals, and other information and will give you a daily diet and fitness workout program. Here is the link:
Good luck.

Sharon asks…

How much weight should I expect to lose working with a trainer with weights 3 times?

With my trainer, we do weight training for about 50 minutes a day, 3 days a week. Three other days a week, I do about 20-30 minutes of cardio. I am also on the Ali diet and carefully watch what I eat. I am now at 168 lbs 5’5, 21 year old female. What is a reasonable goal to have? And what is the time frame to have it? I just don’t want to set my standards too high or too low. Thanks!

Maricela answers:

It’s really very simple.

There are 2 categories of workouts and you only need to focus on one of those for weight loss.

1. Resistance training – weight lifting, sit-ups, push-ups, etc.

2. Cardiovascular Training – walking/running, swimming, jumping jacks, dancing to the oldies, etc.

You need only to focus on #2 for weight loss. #1 is good for muscle tone but does little for weight loss.

Cardiovascular exercises are simple and you don’t need any fancy equipment. For successful weight loss, all you need to do is any body movements that get your heart rate higher than normal. That’s what cardiovascular workouts are all about. They simply get your heart rate up and burn off fat.

You will need to keep your heart rate up for longer than 20 minutes per session in order to achieve a successful burn. The body takes that much time to warm up and begin the burn. Any huffy-puffy activity will work such as walking, running, going up and down stairs, vigorous dancing, jumping rope, just anything that makes you huff and puff. That’s the key – huff and puff for over 20 minutes a session. This is how your body burns off fat.


Don’t get discouraged!

Contrary to popular TV, there is no such thing as “targeting” an area of your body for weight loss. The reality is that you will see the fattest part of your body lose weight last! You will notice it first in your face. The thickest fat is the last to go so don’t lose heart if you don’t see your “targeted area” going anywhere at first.

Simply create a huffy-puffy workout for yourself that lasts over 20 minutes per session and stick to a daily routine for best results.

Another tip is don’t rely on what the scales say everyday. That will discourage you. The better way to monitor your progress is to observe your clothes getting looser. The scales can be misleading because as you lose weight, typically you are also building muscle mass. This dual change may look like you are not losing fat when you actually are.

Checking your heart rate. Take your fingers of your left hand and place them about an inch to the right of the center of your right hand wrist as it faces palm up. This should be at your right-hand wrist below your thumb. You should feel a pulse there. Now count the number of beats in a 6 second period. Multiply that number by 10 and that’s your heart rate. A reasonably safe and effective heart rate during an exercise burn is about 120 for most people 30–50 years old.

A bland diet will speed the weight loss up for sure. But if you’re like me, starting a daily exercise program plus starting a bland diet is just too emotionally stressful (wink, wink). So, I say, for those of us who want some type of reward for working out everyday, continue enjoying your favorite foods – just cut your portions down. Train yourself to learn when you are satisfied as you eat a meal and stop eating at that point rather than eating until you feel full. You’ll be surprised at how early in the meal you are satisfied. So, just stop eating at that point. Make a habit of it.

I am a 52 year old male and I am using a programmed treadmill which uses a combination walk/ 5 mph. Run workout for 30 minutes a day. I am losing 2-3 pounds a week just doing that and cutting my favorite food portions back the way I mentioned before. My peak heart rate during this routine is 140. (Just telling you this in hopes that it will give you some idea of what 30 minutes a day will do for you so you can adjust your workout to suit your targeted weight loss time frame.)

Good luck! I hope this helps.

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