Your Questions About Better Weight Loss Walking Running

by Maricela on February 23, 2013

Sandra asks…

How can I loose 26 pounds in 3 weeks as safely as possible?

I want to do this safely as possible. I’m currently doing the South Beach Diet and I’m in Phase 1. I have not done too much exercise since I have been injured. I plan on a walk to run program and build up to a marathon program. What other exercises burn the most calories and promote healthy weight loss?

Maricela answers:

I read on here where people claim you can only lose 2-3lbs a week and be healthy. I have been a Fitness Trainer in the Military for 10+ years. You can lose 2lbs just by emptying your bladder. If you have a good workout plan and taking in less calories then you are burning, it is possible to lose 5lbs or more in a week. The factor depends on each individual, all of these so called healthy rules are based on a group study and not each person. People have different body shapes, metabolism rates, and genetics. I have never agreed that you should spend money on a diet plan to lose weight, because what happens at the end of the plan and you are not satisfied with your results. Well there is no refund policy if you are unhappy. Just by walking a good distance everyday can increase your weight lose. I will add a link on all the different things you can do and how much calories you burn. Good Luck to you.

Http://k2.kirtland.cc.mi.us/~balbachl/calorie.htm

James asks…

what would happen if Americans had to go without any type of automobiles, starting tomorrow?

How would it affect our current society? (ie: relief from gas prices, increased sales of bikes, weight loss form walking, etc)Would we be worse or better off and why?

Maricela answers:

People have continued to pour into metropolitan areas over the last 100 years, even though the information age should make that unnecessary. Without any transportation, obviously those folks would starve. That’s 95% of the population.

The only people that would survive would be people that feed themselves. That’s 1% of the population.

If you’ve noticed the impact of natural disasters, I’m sure you’ve noticed how vulnerable people are to the smallest problems. If all the infrastructure doesn’t run perfectly every day, they can’t even find water for themselves. That’s how city life works.

Michael asks…

What is better for losing fat, running or walking on an incline?

I’ve been working out steadily for awhile, i’ve been going to the gym 4-5 days a week. I mainly lifted weights but just started doing cardio. I walk and run occasionally but I’d rather know which is better. I either walk on the highest incline at 4-5mph, or run on ground level at 7mph. I want to lose that flab thats covering my abs, I started eating healthier to speed this up. Which is better for my current situation?

Maricela answers:

Running …
Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we’ve known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.

Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.

Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.

Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.

Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.

Vary your routines. Don’t eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn’t adjust to any one routine.

An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.

Check out websites about nutrition, exercise, weight training, etc.

Sharon asks…

How many sets of push-ups and sit-ups should I do?

I am starting a new weight loss and exercise plan. I am eating healthy, running/walking 5-6 days a weeks and doing other lower body exercise.

My questions is about push-ups and sit-ups. I am going to do push-ups and sit-ups every other day. How many sets should I aim to do on those days?

How long should it take to see an increase in muscle mass and definition?

Thanks to anyone who can answer.

Maricela answers:

Depending on your bodyfat percentage you can see more definition in your muscles as you continue to do pushups with maximum reps and by nature of having a low body-fat in as little as a month and more as you continue loosing body fat and doing maximum reps to remove the Intramuscular fat and your muscles will harden because there is less fat in the muscle itself

Normally 5- 10 sets is more than enough for any exercise for muscle mass. However, when you can do over 15 standard push-ups in one set you will get no more size nor strength (only endurance) from doing standard push-ups unless you add extra weight over your shoulders or behind your head for situps/ crunches to add resistance, go down further to the ground without resting on the ground at all for more resistance, or use other types of push-ups which I have given a few at the bottom of this response, or a combination of the three. The hypertrophy -or muscle growth- rep range runs between 6 to 12 reps with decreasing gains so small it is insignificant at 15 reps. Maximum reps with push-ups will improve definition in the chest that can be revealed but requires a low enough body-fat percentage for the gained definition to be seen. I can do 40 consecutive standard push-ups and P90x has you do 12 sets of push-ups twice in one workout with 12 versions and have gotten more much more defined and put on little size for my chest I saw much better chest gains in size with http://youtu.be/vIRolg_ojVI The same goes for Ab ripper X you do 12 moves each for 25 reps with only enough time to catch your breath between sets in 16 minutes and got more definition and no size. Higher reps do have a place though, such a high number of reps in each set will remove intramuscular fat instead of gaining muscular hypertrophy. If you want muscle mass go heavy if you want definition then do high reps, If you want both then do both but use the right weight for you and don’t hurt yourself.

Some variations of push-ups you can do are
-diamond
-Wide
-Narrow
-military
-plange (elbows hugging your body with your hands at the bottom of your rib cage)
-Lalanne push-ups (named after Jack Lalanne and more effective at ab work based on leverage- place your hands in front of your body- Like Bruce Lee on his fingertips) triangle (down one side to an inch or so away from the ground hover to the other side and push back you the center-top
– asymmetrical (one hand in the in the plange spot and the other in the lalanne spot)
-One handed… This version will put the most size and strength because more of your weight is on one arm
-finger tip. Or or more fingers from one or both hands

Lisa asks…

Overweight and looking to start a running regimen – any suggestions?

I am 6′, large build but quite overweight at 298 lbs. I exercise regularly with free weights and walk regularly (5x per week, brisk pace, >30 min) for cardio and my blood pressure is great but I would love to drop a large number of pounds. I feel as though I am getting my nutrition in order but havfe recently been inspired by a family member who just completed her first marathon and would love to make this a goal for, perhaps, a year from now.

My problem is this – I have never seriously run before. I have tried but quickly lose steam. Any suggestions for building a running regimen for weight loss and exercise – and how to build this up across a year to seriously be able to consider trying a marathon?

Maricela answers:

I have found a couple sites that have running training programs as I am interested in completing a 5k and have never been able to run any distance. Basically the idea is to combine walking/running and gradually increase to all running over time.

Here is a good example for a 5k…this site also covers the same principals for 10k, half and full marathons.

Http://www.coolrunning.com/engine/2/2_3/181.shtml

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