Anything else I can/should be doing?

[bmwe30is]

I've been trying to loose about 50 - 60lbs.

So I've started going back to the gym with my workout consisting of jogging / walking anywhere from 1 - 1.5 miles on the treadmill, and 15 - 20 minutes on the elliptical. I also try to swim 4 - 5 laps in the pool when I can.

Is there anything else I should be doing? My doctor told me just to do cardio for 45 minutes to an hour, and to eat less carbs (I'm asian, I'm completely made of carbs ).

Anything else you guys can think of to help me out? Types of foods I should be eating, or when I should be working out?

I usually go to the gym in the evening after work, around 8 or so. I try to go on an empty stomach, or I go 1.5 - 2 hours after eating dinner. How often should I be going? I know diet is a big part of it and I've been trying to keep that in check. Easier said than done.

Thanks.

- Jonathan

[Sportsmedjosh]

What does your work out plan look like, is it structured? Or, do you happen to just go and do the same exercises every day? There is also going and just doing what is open. I would say you should post what days you do what, what exercises you do, how many reps and set and how easy and or difficult it is.

[bmwe30is]

Originally Posted by Sportsmedjosh

What does your work out plan look like, is it structured? Or, do you happen to just go and do the same exercises every day? There is also going and just doing what is open. I would say you should post what days you do what, what exercises you do, how many reps and set and how easy and or difficult it is.

I don't really have a plan, I've only been going sporadically this week. I used to go M-F, run the mile, hop on the elliptical for the 15 minutes, then swim up to 8 laps (back and forth repititions in a jr. olympic pool).

So I also need help structuring my work out and centering it around the weight loss. I'm currently at 250 - 260lbs.

When I run the mile, I can usually finish it in about 15 minutes if I walk for about .75 of a lap, I'm not terribly winded but I know I could definately go longer if I paced myself jogging a bit slower.

On the elliptical, I can push myself to 20 minutes, haven't gone past that, and I usually have a little energy left to swim.

By the time I hit the pool, I'm already pretty tired, I can swim back and forth, stop for a minute to catch my breath, then swim again. I do this 2 - 3 times, and I call it a night.

[cabezon]

Originally Posted by bmwe30is

So I also need help structuring my work out and centering it around the weight loss. I\\'m currently at 250 - 260lbs.

When I run the mile, I can usually finish it in about 15 minutes if I walk for about .75 of a lap, I\\'m not terribly winded but I know I could definitely go longer if I paced myself jogging a bit slower.

On the elliptical, I can push myself to 20 minutes, haven\\'t gone past that, and I usually have a little energy left to swim.

By the time I hit the pool, I\\'m already pretty tired, I can swim back and forth, stop for a minute to catch my breath, then swim again. I do this 2 - 3 times, and I call it a night.

I think your pacing is going to be the key. check your heart rate. Daegus had some awesome materials about low heart rate training, that makes great sense, especially early on and especially for burning fat as fuel. check your heart rate on the elliptical, don't let it get over 140. Then in swimming, same thing. Then keep that slow steady pace for running. at 15 minute pace, it will be hard to go slower, that's why I'm recommending the elliptical at first to keep your heart rate in the fat burning range.

the tortoise is going to win this race, so be patient build a good base.

welcome, and best wishes

[bellavus]

I would also start lifting weights as well. Getting your muscle mass up will help burn more calories when you do cardio.

[Sportsmedjosh]

you got a lot of solid advice here, this is what I would suggest you do. Take some time and look at your commitments then plan out your day from the moment you rise until the time you go to sleep. Great a Excel graph or chat however you want in 30 minute intervals. Plan everything and write down everything you have to do and do. Then look at set up a time block where you give yourself an hour at the gym or just working out. Figure out a couple days at least 3 that you can have to yourself. Then take some time and figure out what body parts your going to do. Structure is key, this will also make sure you hit all the areas you need to hit. I would suggest machines to get a fill of the range of motion. Then more to free weights. Compound movements would be the best. Just like bellavus said more muscle mass will speed up how quickly your body will process calories. Let us know exactly how many days you can go for sure and we'll figure something out for you.

[bmwe30is]

Originally Posted by Sportsmedjosh

you got a lot of solid advice here, this is what I would suggest you do. Take some time and look at your commitments then plan out your day from the moment you rise until the time you go to sleep. Great a Excel graph or chat however you want in 30 minute intervals. Plan everything and write down everything you have to do and do. Then look at set up a time block where you give yourself an hour at the gym or just working out. Figure out a couple days at least 3 that you can have to yourself. Then take some time and figure out what body parts your going to do. Structure is key, this will also make sure you hit all the areas you need to hit. I would suggest machines to get a fill of the range of motion. Then more to free weights. Compound movements would be the best. Just like bellavus said more muscle mass will speed up how quickly your body will process calories. Let us know exactly how many days you can go for sure and we\'ll figure something out for you.

Thanks Josh, frow now until the last week of August, I can work out pretty much 7 days a week, before I leave for work at 8am, and when I get home after 7:45pm.

Most of my extra weight is from the spare tire I'm carrying around. So would there be any specific exercises that I can do to target that area?

I'll get started on a chart.. work is slow today :)