5 miles a day to start?

**Kiki** · 10-05-2006, 06:36 AM

Thank you for the advice Ian. I started with a free trainer at the gym on Monday. She designed a program for me. She suggested that I use the cycle instead of the treadmill. It's easier on my neck, back and knees. I'm doing 30 min a day at least 3 times a week maybe more if I can. I also started lifting to tone because I want to tighten as I lose and build a little bit of muscle. I learned the lower body routine today and will learn upper body on Monday. I just don't know how doing the lifting will effect my weight loss. Will it help speed it up some because I'm burning more calories or will it slow it down because I'm turning fat into muscle that weighs more?

**Ian Robertson** · 10-22-2006, 05:10 AM

First of all, good for you for working with a trainer! As for lifting weights, it actually speeds up your metabolism for longer than just doing cardio. Also, fat cannot be turned into muscle. It can be burned to reveal more muscle, but that's it. Keep up the good work!

**kimberpc** · 11-08-2006, 11:59 AM

Gotta say that 10,000 steps isn't 5 miles for everyone.... I know it isn't for me. I have a 24 inch stride and it doesn't equal out. I wear a pedometer almost everyday and I love knowing that I've done 10,000 steps

Hope it's working well for you Kiki!!

**zero** · 11-14-2006, 09:00 AM

I think this sounds normal...its waht they advise in the UK but it should be over the whole day. Get a step counter and do it gradually...you'll be surprised how steps add up...but it does take effort to get to this amount..and you'll have to get out the house for walks...30 mins will be about 5000 steps...maybe you could do the rest around the house eg house work...I've done it before and doing it in one go is TIRING!!!

**steviewonder** · 12-24-2006, 02:41 AM

Hi Kiki. Congrats getting started on a fitness routine along with your diet. When you go off the phen and you start to eat a little more "normally" it's the exercise that will keep the weight off.. plus it's good for you !

In regards to your question about lifting.. it is very difficult (if not impossible) to put on muscle on a reduced calorie diet.

You need to eat 300-500 extra calories a day to gain weight.. if you are active most of it will be muscle.. if you don't exercise.. well we know what the extra calories turn into then.

There are a few reasons you still need to lift when dieting. The main reason is exercise , esp. weight training, will protect your existing muscle from being burned. When you diet, your body can either burn muscle or fat. You are going to burn some muscle when dieting no matter what, but you want to keep it to a minimum.

Another reason is to help boost your metabolism, as mentioned before in another post. The last reason, I mentioned above. When you go off the phen and go back to eating more it will help keep the fat off.

Don't worry about getting big muscles like a man when you go back to eating more. Most women do not have the hormonal enviroment to pack on lots of muscle. Female body builders are usally using steroids, lifting heavy free weights and eating a ton protein and supplements. If you do ever find your muscles looking too big, just back off the weight training and up the cardio for a while. They will shrink up in a few weeks.

Good luck and keep up the good work.

**kathy111655** · 03-28-2007, 06:02 PM

I agree with Ian - at the most 3 miles a day if you are not use to the walking... I love my pedometer - by 9:00 last night I had done 13,355 steps... It's a terrific tool and really keeps me motivated. I sit at work for about 7 hours every day but make myself get up at least once an hour and walk the halls, steps to the cafe to get my salad, out at lunch time for another 15 minutes, by the time I get home - my pedometer often says 5000 steps taken which is great because then I get home and walk the dog for an hour, cook dinner, do laundry, etc. and before you know it you are up to between 8 and 10,000 steps a day. Don't push it though - especially in the beginning - If you can do 3 miles a day for a month or two that is awesome ! Good luck....

Kathy

**susanpesek** · 03-29-2007, 01:46 AM

Perhaps that doctor meant 100.00 steps and 5 minutes of walking. Yeah! THAT'S THE TICKET!
Those decimals make a big difference. HUT-2-HUT-2...DONE! Back to the tube........

**findingme4me** · 03-29-2007, 03:16 AM

Susan you crack me up. and i think i need to get me a step counter.....hmmm i think that i would be disappointed....