What do you mean?

Ok I read the workout and I must say ouch lol.I came to find out
even with all the walking I do and stationary biking I do my legs are
so week.I tried doing 2 sets of squats and 2 sets on sideways lunges
and I swear I could barely walk down my steps is this a out of shape
or just using new muscles I don't workout?
Also you mentioned 1200 cals is too low what would you reccomend
for me to still continue loseing weight?I am 5"4 174 and I would like to
lose around 10lbs by middle of June (swimming time) so I feel a little more
secure putting on a bathing suite? Thank you Tammy

What is your rate of weight loss per week right now, Tammy? And how consistently would you say you are hitting 1200 calories per day? I mean, if you really are eating 1200 per day at 174, the weight should be coming off at a decent rate.

I lose around 2 lbs thats when I don't fall into BAD eating habbits for a few days.Also I come close either right on the money give or take a couple 100.
What do you think about the squats and lunges that my leggs feel like they can barely make it down the steps? Working new muscles that don't get as much work when I walk 3 miles or just out of shape?
I know the NO PAIN NO GAME aproach and it is real pain afterwards in the tops of my legs? Thank you Tammy

1200 is too low.

That is a blanket statement. I mean, if you are 120 lbs, it is certainly not "too" low.

On the flip-side, if you have a serious amount of weight to lose, as in 50-100+, your maintenance level is pretty high. With that much fat on your body, the survival adaptations that occur with dieting happen at a snail's pace.

Conversely, when you don't have as much fat to lose, severely restricting cals tends to send your body into survival mode. That said, if you are still losing weight at a decent rate (1-2 lbs per week) AND you have a goal to meet for June, I wouldn't change anything yet.

BUT, you have to realize something, Tammy.

It's safe to assume that if you hadn't been dieting for a long time at such a reduced level of caloric intake, your maintenance would be around 2500 calories. You are taking in an amount less than half this. And STILL only losing 1-2 lbs per week, when followed consistently.

What does this tell us?

It tells us that you have a significant amount of metabolic slowdown. Follow me? Normally eating less than half maintenance would lead to a substantial rate of weight-loss.

Don't gasp in horror just yet though. The only problem with this fact is, you have no room to wiggle. I would never advice you to go below 1200 cals. If your weight-loss stalls before you reach your goals, there isn't much you can do in terms of making a "safe" deficit.

Eventually, you are going to have to correct some things, as in, spend some time on speeding up your metabolism again. This can be done now, once you meet you goals, once your loss stalls.... whenever.

Personally, I like to fix a problem NOW. But it certainly isn't necessary.

What most have trouble grasping is the idea that correcting a metabolism SOMETIMES involves some weight gain. Nature of the beast. And this isn't true for all. I have walked people through this, systematically upping calories over a pre-determined length of time, and they've actually lost weight throughout the process.

As for your soreness. Nothing to be surprised about. Cardio and resistance training works your muscles in completely different fashions. You certainly aren't use to weight training like this and soreness is to be expected. If it hurts to the point where you are having trouble walking for more than a day, cut back a bit.

But DOMS (delayed onset muscle soreness) can hurt like a B%TCH!!

Thank you Steve It does make sence and I would like to upp my cal intake some to help with keeping the metabolism from slowing down.Thats why I ask
what is a good steady safe calorie intake for me without going over board.I will start with 1500 for now and see how that works.Tammy

I mean he should ask maybe a friend who works out to check his form, but make sure he isn't just spouting pure crap, like quite a few people down at the gym for instance do Since the last thing anyone wants is an injury from this ...

Jumping right up to maintenance caloric intake certainly isn't the answer for you. There is more than one way to approach the repair, but I always like to suggest systematic increases in consumption. Maybe 10% every week or two until you reach your estimated maintenance. From there, you can start to create a deficit based on your NEW maintenance.

I suggest staying at your maintenance before dropping cals again for a couple of weeks too. Let your body settle.

I would assume 14 calories per pound of body weight to be your estimated maintenance.

Thank you Steve you Rock when it comes to great
information!!

Anytime Tammy, you are welcome.

And thanks.

hey Steve, the links in your first two posts dont work, is there a way you can fix them? or..

Something happened to that website.... which is a real shame. It was one of the best on the web. I will try and find some quality vids to replace them. It may take a bit, I'm very busy as of late.

In the meantime, you should be able to google any of those exercises and find pictures or vids of execution. I've found some dandies on youtube.

If you find something that you want me to look at, post either here or in my journal.

To answer the question above about what role does exercise play in weight loss, it's a huge role. If you just did a food diet alone, you will lose weight but if you add exercise to it, you will lose weight almose twice as fast.

I'm just talking from personal experience.

Blesson

Weight loss comes from food restriction, increase energy expenditure through activity, or a combination of the both.

You can lose weight through nutrition alone.

Will you look good at the end?

Probably not, depending on your definition of good.

Are these workouts intended for a person on a cardio weight loss program as well? If this plan is intended for 3 days a week only then assuming I do cardio 5 days I don't do any weights for days 4 and 5 and cardio only? Thanks in advance