How much cardio per week to lose 45 lbs of fat

S

StepEdith

Cathlete
I want to lose 45 lbs of fat weight. I have some Cathe step tapes and lots of other step tapes and walking vidoes and a good variety of dumb-bells and an adjustable weight bench.

Right now I'm doing cardio 45 minutes 3 times a week and weights 2 times, light high reps.

I eat clean, no sugar, nothing fried, but need to cut down on portion sizes.

How much cardio and how heavy should I lift how often. I need a weight loss rotation and some advise. My body loves to pack on the fat. x(

Edith
 
Obviously, I'm not Cathe, but to lose fat, you need to expend more calories than you consume.

I don't know your weight, etc., so I'm just using numbers here to give you an idea:

Let's say you burn 400 calories during your 45 minute cardio sessions 3X per week. That totals 1200 calories.

Let's say you burn an additional 200 calories during your 2 weight sessions - that's another 400 calories.

You are burning a total of 1600 calories per week through exercise alone.

Along with your current exercise regiment, if you eat just 285 calories less PER DAY, you will lose 1 lb of (mostly) fat in one week.

You can adjust the exercise/calorie consumption numbers to fit your goals - e.g., exercise more and eat more or exercise less and eat less.

Very, very important! Do NOT STARVE yourself. You will set your body up to repeat a vicious cycle - if you don't eat enough, your body will think it is starving and slow down your metabolism AND when you DO eat, it will store it readiy as fat. Our bodies are very efficient at self-preservation which sometimes counteracts against our fat-loss efforts.

Good luck! Hope I helped.


"Pain is weakness leaving the body."
 
Cathe has mentioned 4 or 5 cardio sessions per week, and I agree with four being the very minimum.

Do you now keep a food diary? Please do, and also get a copy of Dr Shapiro's Picture Perfect Weight Loss at your library. Eating is so important in this equation, but you certainly don't have to starve.
 
Thanks guys for the help.

Honeybunch, I follow a sugar free, wheat free way of eating and a what to eat at each meal food plan but I get to pick the amounts and they are bigger than I wish they were. Probably 2.500 calories a day of good clean wheat free sugar free food. I'm 5'5" tall and need to lose at least 45 lbs. I have mostly used the Sugar Addicts Total Recovery Program but will also check out the book you mention as I respect your wisdom.

http:/www.radiantrecovery.com a link to the site for the food program I use now, it's helped a lot.

I want to lose the 45lbs a lot and am willing to work hard but not overtrain of course. :)
 
Hi, I'd also suggest reading A. Scott Connelly's book Body Rx. It has some interesting advice that I've used and gotten great results. I do cardio about 3 times a week. Good luck in your quest!

:)Stacy
 
Thanks for reminding me about Body RX by Dr Connelly . I got it for Christmas and loved it the first read thru. :-jumpy I was really suspicous about the cardio for 1/2 hour only 3 times a week or not at all but then again I'm no expert so I tried it. I couldn't tell any difference weight wise or body fat wise from it but I was a lot firmer from all the heavy lifting. Great book, love his recomendations on food.
 
Hi Edith,

I'm a RD (registered dietitian) and 2 books that I often recommend to my clients for weight management are:

Mayo Clinic on Healthy Weight

The Volumetrics Weight Control Plan

Both are excellent references to help you change your food choices and eating habits. If you are a volume eater (i.e., prefer to eat larger quantities of food), you may want to check out the Volumetrics book - it gives several examples of how to choose foods with higher water and fiber content (fruits, vegetables, etc.) to help you feel fuller versus things with little water and fiber content (chips, crackers, etc.). If you are a volume eater, check out this book -- it really works to help keep you satisfied.

You can pick up both of these books at local bookstores, they're between 10 and 15 dollars each.

And like another poster suggested -- journal! journal! journal! It really helps!

Just my $.02 :)

Christine
 
Thanks so much Christine for your professional advise. I can't eat a lot of foods that ordinary books advise because I have Celiac's Disease and don't eat wheat, barley or rye. I do have a fanstastic food program I got from reading every book on the planet it seems http://radiantrecovery.com

While I'm not a binge volume eater I do eat more calories per day than I need to lose weight. The foods I eat are all whole foods and healthy life giving not junk or white flour but 2,500 a day is what it adds up to :-( I'll look into getting Volumetrics is it anything like Carrie Latt Wyat's Portion Savy I liked that book a lot too.

By the way I see your MSU gal I live in Michigan too!!

Thanks again
Edith
 
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