hi everyone!



J

Jan In Oregon

Guest
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was just luking in here and found your group to be very
interesting. i love to walk. have done it for years, but
never seem to lose any weight doing it. right now i walk
with my dog as he needs the exercise too and i try not to
stop so he can sniff as we are out there to get to
business. other walks we take where we stroll along i let
him do his doggie thing. anyway, how many miles a day do
you start off with? one or two? maybe i should walk the dog
and then just go for me huh? any suggestions? i am in my
50's and work sitting down all day if that helps you answer
me. thanks, jan :)

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Jan:

Try walking for 20 minutes, never mind distance yet. Walk
fast enough that you can talk to your dog normally, but
cannot sing to him. Let him stop before and after your 20
minute walk. If you are able to recover from the fast walk
in 5 minutes or so, do it again later in the day. Start
keeping track of the distance. You should find it gradually
increase as you are able to walk faster and maintain your
breath. As your recovery becomes shorter, then you can
increase the time.

Rich "Jan in oregon" <[email protected]> wrote in
message news:25133-404A02A9-1@storefull-
3333.bay.webtv.net... was just luking in here and found your
group to be very interesting. i love to walk. have done it
for years, but never seem to lose any weight doing it. right
now i walk with my dog as he needs the exercise too and i
try not to stop so he can sniff as we are out there to get
to business. other walks we take where we stroll along i let
him do his doggie thing. anyway, how many miles a day do you
start off with? one or two? maybe i should walk the dog and
then just go for me huh? any suggestions? i am in my 50's
and work sitting down all day if that helps you answer me.
thanks, jan :)
 
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thank you so much!!! i will give this a try. sounds like i
can do this without any problems. again thanks!!! jan :)

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<img src=3D"http://www.wtv-
zone.com/fancyladyrider/STPATS/cloverA.gif"></center=
>
<br><br> <CENTER> <img src=3D"http://www.wtv-
zone.com/fancyladyrider/STPATS/littlecutie.jpg"> <br><br>
<CENTER> <img src=3D"http://www.wtv-
zone.com/fancyladyrider/STPATS/cloverA.gif"></center=
>=A0
</center></body> </html> <html> <br><br><br><br><br><br>
<center><a
href=3D"http://www.wunderground.com/US/OR/Medford.html">
<img src=3D"http://banners.wunderground.com/banner/gizmotim-
etemp_both/language/= www/US/OR/Medford.gif" alt=3D"Click
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Jan in oregon wrote:

> thank you so much!!! i will give this a try. sounds like i
> can do this without any problems. again thanks!!! jan :)

Try this, Jan http://www.exrx.net/Beginning.html

In order to loose weight it is simply making sure that at
the end of the week you have 'used' up more calories than
you have taken in. That can either be by 'burning' extra
calories by exercise (walking) and/or eating fewer.

If you knock off 200 calories a day (a couple of cans of
Coke) and walk fast for two miles (extra) a day for another
200+ calories you will loose just a little less than a
pound a week. At this rate, at the end of a year, you would
have a difficult time lugging the lost fat around in a
wheel barrow.
 
[email protected] (Jan in oregon) wrote in message news:<[email protected]>...
> well eating is not the problem as i eat very healthy. my
> chemistry is out of whack since going through menopause.
> thank you so much for this site. it will be very helpful
> along with what rich said. i am starting today. will let
> you know how i do. thanks, jan :)
>
>
> --

Since you say you've been walking for some time, your body
has probably become fairly efficient at that movement and
won't burn as many calories as it once did. You need to
change something about your workout, and intensity is a good
place to start. Try increasing your speed or find a course
with hills to up the intensity....you may need to do this
without your dog if he can't up his intensity. Also, you may
eat healthful foods, but you still need to create a caloric
deficit if you're trying to lose weight. Another problem you
might be having is the lack of resistance training (at least
you didn't mention any). When you do create a caloric
deficit, if you aren't doing any resistance training, your
body will prefer to shed muscle instead of or along with
fat, and since muscle is your "fat burning machinery", you
want to keep as much of it as possible, and even build a
little more. By participating in a resistance training
program, you send your body a message that it needs to keep
the muscle it has. Combine this with the fact that as we age
we lose some muscle mass, you just don't have the calorie
burning capacity you once had. If you need to see what macro-
nutrients are in your food, check out the Food Nutrient
Database I recently added to my site, and check out the
fitness calculators and heat index chart. There's also a new
forum you can find advice and support on and add your own
questions and progress updates. You'll also find lots of
health and fitness tips & articles.
http://www.topfitonline.com
 
>"Jan in oregon" <[email protected]> wrote
>in message
news:[email protected]...
>thank you so much!!! i will give this a try. sounds like i
>can do this without any problems. again thanks!!! jan :)

I also am in my 50's, and basically sit at work. (I am in
Vancouver, WA) I try to do 4 miles every day. I do it in 2 -
30 minute fast walks. One in the AM, one in the PM. You do
have to watch what you eat. Go to lower fat foods, add more
veggies and fruits to your mix of foods. The key, no matter
what every fad diet says is to burn more calories than you
take in. (If you want to lose weight.) The best method is to
calculate your calorie level for your desired weight using
one of the online calorie calculators
(http://www.caloriecontrol.com/calcalcs.html). Arrange your
diet to meet that calorie intake per day on a weekly
average. Do the walking to burn more calories, and do some
weight lifting to build strength. You will lose weight,
achieve your desired weight and create a program you can
follow the rest of your life.

Rich
 
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