I am trying to lose a lot of weight fast. I was 290lbs and have dropped
30lbs since January of 2010 (Now March).
I am wondering if I am doing enough or the right
exercises to effectively
lose weight fast. I currently work out 5 days a week. The other two days I do not work
out because I work double shifts from 6:30 am to 11:30 pm and
it is too hard to workout when I get home.
However, I am a registered nurse and on those two days I am
constantly on my feet and am very active at work. I really would like to
know if my workout and diet will help me to lose the amount of weight
that I need to lose.
I ride a stationary bike for 30 minutes. This
equates to 15
miles. Then I do
Nintendo wii fit (mostly aerobics) for 30 min. Then on 3 of those
days I also work out for around 20 minutes with a
XLS and free weights.
I have basically cut out all "junk food and fast food" from my diet
and try to
make healthier choices. I consume approximately
1500-1800 calories per day now.
Could you let me know if this is a good direction to take or if I
need to do something different. I do not want to feel like I am wasting
I feel very motivated and do appreciate all the comments I have
received by losing just the 30 lbs so far. I just have a lot more weight
that I wish to lose and I don't want to get discouraged. Thank you.
First of All: CONGRATULATIONS on Your Initial Weight Loss!
Losing 30 pounds is not easily accomplished and you should
be praised for your hard work and dedication thus far. You pretty much
answer your own question whether if you "do enough or the right exercises to
effectively lose weight."
Losing 30 pounds from January to early march is a better
than expected start but like you said you have a lot more to lose. Without
any further information, the best plan for you is to continue your current
exercise program and diet if you continue to see these kind of results.
What happens during every fitness program regardless of
goal is the body becomes accustomed to the workout and stops getting results.
As long as you know this IS going to happen eventually you will be able to deal
with it physically and emotionally. What you can do is plan on ways to
introduce more intense exercise in your program once you stop getting results
from your current program.
You mention you ride the stationary bike 15 miles in 30
minutes which is at a rate of an astonishing 30mph!
While your machine's calibration is probably off it shows
that you are performing the 30 minute cardio session at a decent intensity.
It is always a good idea to monitor your intensity.
You can do so by tracking your heart rate or more easily by using an RPE chart.
Cardio is all about being able to maintain the highest
intensity level for your desired time. You should eventually be able to
perform 30 full minutes of vigorous activity.
It is nice to see someone actually implementing the Nintendo wii fit as a significant component in your exercise program.
Keep up the results and Nintendo may be knocking on your door!
As your body begins to adjust to your current routine and
your gains (or losses) begin to slow you may want to replace the wii with
something a little more intense such as uphill hiking, interval sprints,
jump-rope or something else a little more intense.
You did not mention too many details about your weight
training program but as mentioned before, keep doing what your doing if you keep
on getting these fabulous results.
Focus on making gains of strength and you will continue to
get the metabolism elevating effects of weight training. If you plateau in
strength it is a sign that you need to A, take a rest from weight training for
about a week and then B. Switch up your routine to add a new stimulus that
your body can respond to.
As you continue to lose weight, get stronger and improve
your endurance you may want to attempt some more intense weight training
exercises, specifically those that work multiple body parts at the same time and
those that target your large muscle groups. These will really get your metabolism working. You can see some examples on the following
Again, the old saying holds true here, "if it ain't broke,
don't fix it." As long as you are getting your desired results there is no
reason to change your nutrition. Just to put it in perspective, the
American College of Sports Medicine (ACSM) guidelines suggest weight loss of
only 1-2 pounds per week as being healthy. That would equal 16 pounds in 2
months which you almost doubled.
You're doing something right and cutting out all junk foods
is a very important step. If you are counting your calories you should
realize that as you lose more weight, your caloric needs will be going down
meaning at 300 pounds you will need more calories to maintain weight than if you
were 200 pounds, etc.
Simple nutrition tips are to keep a high water intake
including fresh fruits and vegetables as well as drinking water and calorie free
beverages. Most importantly, keep a nutrition journal so you can see
what's working for you and what needs to be changed.
Keep up the Good Work!
It is a good
sign that even after getting great results you are still trying to figure out
ways to improve your exercise program. It is important you listen to your
body. As long as your routines gets you closer to your goals, keep it up
but keep in mind that you will eventually have to increase frequency, intensity,
duration, and/or exercise selection to avoid plateau and reach your long-term