Hi everyone, I will be starting a new job soon from 9am to 6pm in a different city so will have to commute everyday for an hour and a half. Unfortunately this means I can no longer take advantage of my off peak gym membership-I use it currently 5 days a week; doing 20-30mins treadmill, 10-20 mins crosstrainer, 10 mins rowing, 10 mins weights and sometimes swimming occasionally. I am wanting to lose a little weight, I am 163cm (5 ft 4″) and around 58kg, want to be 55kg. I am female and in my 20s.Been trying to cut out snacks and eat healthily just now but not lost much so far even though I have been working out for over 2 months. Just wondering how I can keep up my fitness levels and lose the weight with my new schedule and job? Any advice would be appreciated.
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November 20th, 2009 | 
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Youwill have to take advantage of breaks and lunches. You can jog after work and you can use week-ends for sports etc.
Watch your sugar and sodium intake. Sodium adds weight to your stomach due to bloating. Drink plenty of water. Eat 1/2 grapefruit a day or take the tablets for quick weight loss. Also adding cinnamon a day will decrease the weight to your waistline and increase your metabolism.
I read the book thin commandments and it really helped me. This book is great for permanent weight loss. I can email you the 10-day Turbo diet and after you are done with that I can email you plan B. Also the food journal to print out and keep on your fridge to make sure you keep up with what you eat. Keeping a food journal is key to successful weight loss.
Also pop in a CD into your walkman and take a brisk walk for at least 30 mns a day. Jump rope at least twice a week also.http://www.amazon.com/Thin-Commandments-…
Hi
Your present Body Mass Index score is 21.8 and you are trying to get down to a BMI of 20.7. Both of these scores are well within the normal weight range. Seems to me that your body fat % is probably quite low anyway and to shed anymore is likely to require some hard work.
Obviously, without further information giving you some good firm advice is going to be difficult. If you’ve increased your work hours this alone is going to use up extra calories, but how many depends on the nature of work you do.
Your post suggests that you’ve only recently adjusted your diet to a healthier one. If you’ve increased the amount of F&V you eat and reduced your caloric intake then this alone over the next few weeks should see your weight falling at a rate of 0.25kg to 1kg per week this shall vary again depending on the intensity and duration of exercise you do.
If weight loss is your main intention during the foreseeable future I’d also consider ommiting strength building exercises like rowing and weights as these are not strictly aerobic exercises, but more anaerobic, and may add muscle weight over the duration.
The key elements in short to retaining fitness levels whilst losing weight are:
1. Maintain cardiovascular duration and intensity no matter what aerobic exercise you decide to do. (If this involves exercise outside of the gym you might find it useful to wear a heart rate monitor to estimate the intensity of the workout ie. 75% VO2 Max.)
2. Reduce levels of fat especially saturated fats in your diet.
3. Reduce calories from sources like fat, sugar, and forego added sodium in diet. (Salt not only raises blood pressure, but can also retain water).
Theres loads of info out there, and you’ll know specifics after a bit of dredging…
Good luck!
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why don’t you join a gym in the city you will be working in? Swimming could be an alternative for you? Maybe buy some weights to use at home, lifting weights increases your metabolism as muscles need more calories to maintain themselves. Try drinking green tea too.