Question from: Ericka JohnsonIn depth response from LISA. Check it out NOW.
What is the best way to lose weight and reshape your body when you are in your late thirties? I have been doing cardio three times a week and toning twice with the stomach do I need to do something differesnt? I weigh 165 and need to get down to 135. I have core issues so I have lower back pain. I want to go into my forties with a toned fit body and core strenth. Also was just diagnosed with high blodd pressure so I want to get fit. In My twneties I was fit but they way I did it was through a personal trainer to start it really helped me stay focused! I knwo that would work know but money is tight, Please ANY SUGGESTIONED WOULD HELP.
It is good to hear from you. I appreciate your questions and I want to help!
Here are my recommendations..........
GENERAL: It is absolutely possible to reshape your body, get fit, and increase your health and wellness in your late thirties. Although it is not an impossible goal to achieve, it does require a specific focus and determined discipline. What I mean by this is that it is necessary to make simple and healthful changes, and to be consistent in applying them to your life.
There is no doubt that mistakes will happen during this process! You will not always have time for exercise, and some days will not be perfect nutritionally. Remember that perfection is an unrealistic and unnecessary goal, and usually leads to frustration and attrition. The important thing is to get "back on track" as soon as possible when mistakes and blunders happen.
It sounds like you are on the right track here, but you need to kick it up a notch. I would recommend cardio training 4-5 times per week at 70-80% of your maximum heart rate. 40 -60 minutes per session.
Resistance training 2 times per week is excellent. I will send you a core strength program that you can do at home or the gym.
If you can get a group of 4 people together we can do a mini class at the WIN Health Institute. $25 per person.
NUTRITION: Your nutrition plan is a big component to success. Here are my general recommendations for a healthy eating plan:
. Keep a food diary
. Understand Calories and metabolism. Your metabolic rate is the amount of calories your body needs each day to maintain its current weight. If you go below that number or above that number your weight will go down and up accordingly. I would recommend 1500-1600 calories per day with the recommended exercise plan for women.
. Eat 3 Meals and 2-3 Snacks Daily (spread your calories out throughout the day)
NOTE: Try to stop eating for the day by 7 pm. If you must eat after this hour due to your schedule, choose very light and healthy meals. Be very strict about this...Only healthy foods after 7 pm.
. Drink 1-2 Liters of Water Daily
. Eat 2-3 Servings Fruit Daily (think bright colors!)
. Eat 3-5 Servings Vegetables Daily (think bright colors!)
. Emphasize Whole Grains in your diet when you can. (Oatmeal, taboulle, quinoa, whole wheat couscous, whole wheat bread and pasta, brown rice, barley.)
. Avoid white flour, sugar, processed foods, and alcohol these foods are high in calories and low or empty in nutritional value.
. Include 2-3 small portions of Lean Protein at 2 meals. 1 serving of meat is approximately 3-4 ounces (about the size of a deck of cards)
. Ideas: chicken or turkey breast, lean meat, 3 egg whites, 1 egg, 4 oz fat free yogurt, 4 oz fat free cottage cheese, 1 T wheat germ, 4 oz beans/legumes, 1 handful nuts/ seeds, fish (especially salmon and halibut) and shellfish, protein powder
Reading Labels: When reading the label, you should pay close attention to what is listed under ingredients. Limit food items that have the following ingredients listed in the first five ingredients: Sugar High Fructose Corn Syrup Partially Hydrogenated Oil Enriched Flour