For the most part, that's what I'm saying. And in the context of this conversation, that's exactly what I'm saying.

Well it matters in one sense.... let me try to explain.

What I meant was the calories expended doing cardio are no different than the calories expended doing resistance training. Caloric expenditure is caloric expenditure no matter how you slice it.

Again, weight loss requires said caloric deficit.

However, most aren't solely concerned with losing pounds. Most are most interested in losing fat and maintaining or even gaining muscle.

This includes women. Some don't know it, but it's what they're after.

I've said something like this in other threads. It's extremely simplistic but it makes a lot of sense to some:

Good nutrition = A
Resistance training = B
Cardio = C
Total Health and Good Physique = D

A+B+C=D

Take A, B, or C out of the equation and you are operating sub-optimally and giving up unique benefits associated only with the dropped variable.

So yea, losing weight is as simple as creating a deficit. This deficit can come solely from diet, it can come solely from cardio exercise, it can come solely from weight training.

But that's assuming weight loss is the only thing that matters to you. In most, if not all cases things like appearance, health, performance, etc matter more than the simplistic number on the scale. And if that's the case, it's going to take a balanced approach.

Couple of things with regards to this statement you made:

1. When you're in a caloric deficit, you aren't going to build any appreciable amounts of muscle, period.

2. When you're a woman, you aren't going to build any appreciable amounts of muscle, period. EVEN IF YOU ARE IN A CALORIC SURPLUS (eating more food than your body needs). Women are not hormonally dispositioned to build mass amounts of muscle. Hell, go to the gym and you'll see a majority of guys even who are eat what they think to be right and pounding away on the weights and they are still turds.

3. Maintaining and even adding a bit of muscle is what you should be after if you're looking to 'tone up' your physique. Simply losing weight is a terrible goal. It leaves most, especially women, simply a lighter, softer version of their current selves. I've seen it happen time and time again. They lose the weight.... they're even happy at first simply b/c they've been focusing on the scale for so long. But when it sinks in..... they're frustrated b/c they still don't look the way they had dreamed about. And that's b/c they didn't do the muscle-saving things necessary to enhance physique.

That's a steep goal. I'm an advocate of aiming high. Hell, you can't hit what you don't aim at, right?

However, you're leaving yourself 2 months and one week to lose 40 lbs. That's something like 4.5 lbs per week.

My concern is three-fold:

1. This will lead you to eat far less than desired for physique enhancement. Starving yourself is not the answer.

2. Stemming from #1, this could lead you set up for a nasty rebound, thus gaining back all the weight you lost. Maybe some more.

3. Management of expectations is critical. Most don't do it and they are left frustrated and quit. What I mean by that is, it's fine to want to lose 4.5 lbs per week. But expecting it is something totally different. If that's something you expect, than something is off.

What does your workout consist of?

What made you choose 1200 calories?

If your goal is to lose weight quickly with the very real potential of gaining it all back and looking no better than you do now....

Hell yea that's an attainable goal. People do that all the time.

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Posts are a little overwhelming, but i think i picked up some handy info. Thanks a lot.

Hahaha, now now.... don't be picky.

What in particular did you find overwhelming?

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I totally agree with you Steve. Appearance is what matters in the end. After all, that is the sole reason one tries to get into shape. And yes, it is important to get into shate and not solely lose weight. I get it now. So a little bit of resistance training too is important.

Thanks for going through my personal plan. The way you explain it 4.5 lbs a week does sound too much.... will have to restructure I guess....

Well, I do 20 mins elliptical, 20 mins cycle, 20 mins treadmill, 2 sets of 20 sit ups, crunches and biceps and triceps.

About the calorie intake, I read at a lot of sites that 1200 should be optimal intake when trying to lose weight. So I trying to stick to 1200 though I overshoot it quite often enough.

But really Steve, I would not like to regain this weight. I am losing weight with a long term perspective. I want to maintain my physique once I reach my goal. I read in a lot of places that 10 lbs a month is the best average one should try to achieve. Going by that, it will take me four months to lose the weight.
Well....no pain no gain...or loss

I'm glad you 'get it'.

No problem.

How long have you been doing this? How many times per week do you do this? Have you ever thought about interval training?

Why do you train these small parts of your body (especially arms) and no other muscle groups?

That's the oldest myth in the book. There is not one particular caloric intake that one can blanketly recommend to a broad population of people. Caloric intake is dependent on many individual things such as genetics, lifestyle, weight, etc.

The general rule of thumb is maintenance is 14ish calories per pound of bodyweight. To lose weight you should shoot for 8-12 calories per pound. Start at 12 and work down from there.

Going to low will certainly lead to weight loss just as using a more *sane* intake. However.... with too low of an intake you risk things such as noncompliance, loss of muscle, larger metabolic/hormonal disturbance, and rebound.

Do you think anyone who loses the weight wants to gain it back?

The answer is no.

But unfortunately many do. This is due to a multitude of factors, but dieting incorrectly and losing the weight using the wrong tactics from the start are definitely some of the core contributing factors.

Again, blanket statements really don't work like that.

Sure, someone with a lot of excess weight can expect that kind of loss each month. Someone who doesn't have much to lose isn't going to see that though, for the most part.

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Building muscle is where it's at for men AND women.

That's if you really want to lose weight and maintain your weight loss in a toned way. Versus being slimmer and untoned, which arguably makes weight loss more difficult and weight gain easier. Even if you don't gain the weight back, the way the weight looks on your untoned body can make you look larger than you are and your clothes will fit different.

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Yup, that's pretty much what has been said.

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I saw the long posts and instantly lost patience.

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What's with the phobia of words as of late around here?

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For me it is not a phobia of words. It is a phobia of what may be unnecessary words.

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Ohhh, so most of what I say is just rubbish?

In this context, by rubbish I mean unnecessary words.

Ya see, unfortunately most want to know the 'whys.' They don't like general statements like, "weight lifting is good."

They know these kinds of things.

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I didn't read your posts. I just saw that they are long.

They benefit those who read them and needed the info, I'm sure.

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Werd.......

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Thanks for the advice Steve...you are really a pro at this

Hi Steve.

I agree with most of what you've said and enjoyed reading the responses.

I have a question that does tie in in a sideways sort of way...Since many ask for a "perfect answer" and a proven method or system set in stone when it comes to eating plans... I have heard many convincing arguments for both camps on the following question:

Does it really affect your metabolism if you do not eat your meals at the same time (well within an hour of the same time at least) every day. This is really bothering me since I am not able to do that. I realise that I am negatively affecting my Metabolism by eating only once a day and I am forcing myself out of that habit, but does it really matter when I eat?

Thank you and sorry for veering of topic a bit here

D12