Nutrition Tips!

Question
QUESTION: Hi there!  I am a 37 year old woman who is very physically active.  I attend my local gym an average of 5 days a week and have been doing so for a very long time.  I'll give you a quick run-down of my current plan (just "winging it", since I don't have anyone near me to help out with a program or anything!).  I will do all cardio on Monday, Wednesday and Friday which consists of running (at 6mph) for a total of 9 miles.  On the Tuesday and Thursday gym days, I do strength training moves (again, I am just going by what I've picked up in various magazines and reading) and then do 30 minutes of cardio at the end (a quick 3 miles!).  Anyway, I am discouraged by the lack of physical results I have gotten and KNOW that it is what I am eating!!  I try to eat healthy and clean, but I am in need of some tips for really MAXIMIZING the results I would get PHYSICALLY out of all the hard work I do at the gym.  I know I am fit because of all I can do, but it is not reflected in my body shape and I am still "jiggly" for lack of a better word!!  I also know that my age and sex are factors that are working against me!!  Sorry for the length of this, but I'm trying to give you the info. you need to evaluate my situation!!  So, I am looking for tips you'd have on good things for before/after workouts and overall meals (like what I should be combining ex: protein, carbs, fat etc. and what's best to eat at certain times of the day, things like that).  There's a major detail to be considered and that is that I DON'T meat (but do eat fish, occasionally).  Please feel free to ask anything that I've left out that you need to help with your answer.  Thanks in advance for your time.

ANSWER: Val what is your weight and height? Have you had your body fat measured? Have you done your BMR on the VO2 max machine? I can help you tweek your exercise and eating but I need these questions answered first.

Thanks

Larry

---------- FOLLOW-UP ----------

QUESTION: Hi, sorry, I am 5'3" tall and am 144 Lbs.  Haven't had my body fat measured.  I did a body fat calculator online and according to my measurements, I am at 26.6% body fat (ugh!).  I have never even heard of a VO2 max machine, so, can't help you on that one!!!  Certainly hope this helps you a little bit!  Thanks again in advance for your time.  
Val

Answer
Just some basic info the average person burns of 150 calories per mile running at 6 mph. With this calculation your nine mile runs your burning off aprox. 1350 calories. Because of this I would say that your diet is your problem. It is very difficult to keep on excess weight on when a person works out as much as you. For this reason I would tell you that you need to find someone to take your BMR so that you will know for sure how many calories you need to eat. Once you know this you will  be able count your calories and stay under your BMR and you will see your weight come off. If you have not had a physical lately I would suggest that you do and tell your doctor about your exercise routine and he can perform some simple blood work to rule out anything that may hinder your weight lose such as thyroid. At your height your body weight should be around 120 - 125 max. Your body fat should be good around 18%. These numbers are aprox. because I do not know your specific body type, there is a difference between small frame and large frame people. As for your workout there are many different formulas you can follow but 30 minutes to 60 minutes of cardio most days of the week are suggested and 3 to 4 days of light weight high rep weight training for 20 to 30 minutes per week. Nutrition is the most important part of weight lose. You need to eat 5 to 6 small meals per day that contain the necessary amount of fat,carb,protein and fiber, to support your metabolism causing it to activate and burn more calories thus making you lose weight. Your body will start to get the definition you are looking for as the weight comes down and the muscles become visible.

Write back if you need anymore help.

Larry  

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