Calories and exercise

Question
Hi.  I have been exercising and eating healthfully for about two months now.  I am exercising 45-90 minutes at moderate to intense exercise (heart rate about 145) and eating on average 1700 calories.  I have lost 17 lbs, I was 204 and am now 187.  I am only losing at a rate of 1/2 lb per week at this point and would like to increase that to about 2 lbs a week and am unsure what I should change to do that.  Any advice would be greatly appreciated.  Thank you.

Answer
Denise-

#1 I would aim to lose .5-1 lb a week. that is a very safe rate especially after and initial loss already. Its always starts out fats and slows.

But what can you do Make sure you are eating the right foods, Your calories are fine but base your foods on real foods Meat, poultry, fish, eggs, dairy, nuts oils, fruits and veggies, Stay away from pre packaged processed junk, cereals, breads, pasta, even away from your more starchy stuff like rice, potato's that are largely empty calories.

Then I am guessing you are doing aerobic exercise, I would add three days 30-40 minutes of resistance training, Big compound moves NOT on machines Squat, lunge, deadlift, various presses and rows. Aim to really learn these and then move some weight, dont stick with very light weight and hundreds of reps, Move some weight. The things that make men BIG make women Hot and tone. It will also preserve or increase your metabolism by preserving or building lean mass, make you lose more fat mass even at rest. Then use your aerobic exercises at a moderate to low intensity to aim at simply burning fat.

I would also urge you to NOT get so stuck on the scale but on body comp. losing fat and inches that's what matters not what the scale says. If you only lose .25 or NO weight one week but you lose inches and clothes fit better, thats means you lost fat and hopefully gained a bit of lean tissue.

Phil
www.staleytraining.com
www.teamstaley.com
www.bedandbarbell.com


I would also like to invite you to listen to our free webcast radio show each week.(www.ironradio.org)  spread the word you can ask questions before hand and during the broadcast and if you cant attend the show it is available for replay in MP3 format

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DATE & TIME: Friday, February 13th at 2:00pm Eastern
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