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2005/04/07, 03:18 AM
problem may not be exercise....more than likely it may be nutrition....comfort foods? junk foods? soda?.....just one tiny piece of chocolate? just 1/10 of pint of ice cream? 1 cookie? I know people say they eat well and eat healthy meals....but even with the case of my mom....she constantly falls victim to the above and because of this after fluctuating in weight from 130-140 is now close to 210.....(I mean i get sad thinking my mom weight same as me....being 5'3....).....
my point is revaluate your diet....you should eat 6-8 meals/healthy snacks during day....no more than 3 hours between meals/snacks....eat gram of protein per lb...so about 180....eat healthy complex carbs(yams, sweet potatoes, fibrous carbs like beans, brown rice(outer shell slows the digestion), lentils , buckwheat, etc)......eat healthy fat like olive oil, nuts, avacadoes.....
at 180...you need about (180*11)=1980+activity level during day....so I am guessing 2200-2400 for maintenance....I suggest you start cutting your caloric intake by 200-300 calories...make sure the reduction is small(under 500....preferably gradual decreas eby 100-200) otherwise you risk having your skin hang when you lose the weight requiring surgery........
drink lots of water.....no juices(this is where many people get unnecessary calories), no sodas.....you can try drinking tea/coffee in the morning
Keep up with your weight training....I hope you're doing full body exercises with compound free weights(get an instructor to show you how to do squats, deadlifts, pull ups, rows, etc)....this is how you'll gain most muscle and lose msot fat....
also do cardio if you already do not....2-3 days a week(maximum of 4)....of 30-45 minutes of mod-high intensity .....do cardio on separate days or after weight lifting....
good luck....
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