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2005/06/15, 10:42 AM
Thanks for your input. I guess a little trial and error is in order to see what will work best for my mom. :)
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Kasey
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2005/06/14, 10:09 AM
Ok, I know this question has been asked before but I didn't find a thread that ansswered what I need to know. I am helping my mom get into better shape and I have her lifting weights 4 days a week...lifting heavier weight than she used to. But I have not yet convinced her to reduce her cardio workouts. She probably does cardio 6 or 7 days a week (30-45 minute sessions on the step climber) and sometimes goes for 45 minute walks (fast paced) 3 times a week. She is 5'3", 120 lbs and is looking to lose about 10 lbs and slim down. Any suggestions about how much cardio she should do and how many calories she should consume daily would be greatly appreciated. Thank you.
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Kasey
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2005/06/14, 10:30 AM
Just a guess but at 5'3" and 120 lbs I would guestimate about 2000. Wouldn't go much less then 1600-1800 to lose weight though. Even though it doesn't sound like she needs to...maybe tone up a bit, but extensive cardio probably won't get her as much of a gain as weights will just for her overall body shape at this stage. Go to www.mybodycomp.com and take her measurements and that'll give ya a good idea of her BMR as well as her BF%...maybe help you convince her to cut the cardio down to 3 or 4 days 30-45 min a day.
Cardio's great for the heart regardless...it could be worse and she could be taking up valuable couch space.
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2005/06/14, 11:13 AM
Well, more important than losing scale weight, she wants to slim down and tone her lower body (from the belly button down). I know spot reduction is not possible, so with a healthy diet (she follows a very clean diet) combined with weight training, cardio, and a little patience, she should be able to do just that. I did want to get a better idea as far as caloric intake because she is only taking in about 1200 calories a day, and it is difficult for her to eat that much.
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Kasey
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2005/06/14, 11:21 AM
1200 is not enough for anyone with any body...that's nearing starvation and I'm surprised she has the energy to do all that.
And your right spot reduction isn't possible...but added muscle can assist to decrease your BF% which is where she should be looking now. Start getting measurements every other week or so.
My wife is 5'4" and 110 lbs, but 25% BF. Soon as she takes this new job she's going to be working near me and we're going to hit the gym together on lunch to get her some muscle.
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2005/06/14, 04:33 PM
I thought I'd put in my $.02.
Everyone's body is different of course. I was eating 1700 cals/day on average per week (I'm 5'11")and was losing about 1 1/2 lbs of fat per week (with no muscle loss), and was told to eat closer to 2100.
I did that for a week to test it out, and gained 1 lb... so I'm back to 1700 cals and doing great. Everyone has a different body furnace. But overall, good advice here.
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The greatest good you can do for another is not just to share your riches but to reveal to him his own. - Benjamin Disraeli
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2005/06/14, 05:03 PM
You're right...everyone is different and you gotta find what works for you.
However if you figure in 1200 calories a day doing cardio every day probably burning about 100-200 calories (conservatively) you're looking at a functioning calorie of 900-1100. That's barely enough to keep everyday functions of even a fairly sedentary person alive over the long term.
I swear sometimes I think it takes me like 200 calories just to get out of bed in the morning. :big_smile:
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