Weight Loss for Women - Yet another Newbie

and heavier weights

fitfemme — Sun, 07 Feb 2010 06:33:58 -0500

Patti is giving some great advice. The only thing I'd add is that the loss of lean tissue is not inevitable. Several things help preserve your muscle: high enough calorie intake (many dieters restrict too much), sufficient protein, and strength training. No reason to use only light weights. Once a trainee has laid the foundation, more substantial weights give fabulous results in strength, body shape, and daily function.

Patti234 — Fri, 05 Feb 2010 21:36:42 -0500

Hi mariscos. Dailyburn can provide you with a good estimate of the calories you should be eating in a day. Set up the calorie goal, then stick to it. If you feel hungry on those calories, try adding more protein and volume (lower calorie density foods) to your meals and snacks. Until you feel comfortable doing higher-impact exercises, you can do low-impact exercise, such as walking, biking, or swimming. One hour most days of such activities is very good. Also, as you lose weight, you also lose muscle. To counterbalance this, you can do light-weights routines 3 times per week for 1/2 hour sessions to build new muscle tissue. There are many exercises on Dailyburn that can be done with light weights. Try to target as many muscle groups as possible in your routines.

mariscos — Fri, 05 Feb 2010 08:35:48 -0500

I'm trying to work my way back to being in shape, too. I had been a martial artist, in really great shape, and then I had to quit because of a shoulder/neck injury. I gained a LOT of weight and am trying to figure out how to lose it now that I can't go back to contact sports or anything high-impact.

Best of luck to you!