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Question
Posted by: zakiyya | 2011-10-24

am i getting enough excercise?

im a 29 yr old female. height 1.54m and weight 54kg. i would like to lose 2-3 kg. i follow a healthy diet combine protein and carbs, eat alot of fruit and veg, avoiding cakes and sweets and excercise 5 times a week by doing 40 mins on the treadmill alternating between walking (6km/h) for 2 mins and running (9km/h) for 3 mins. tthereafter stretching 5 mins, 1 kg weights for 5 mins and tummy crunches 5 mins. cool down 5 mins. is this enough. i just do not seem to be losing weight! any advice?? this is frustrating and i feel as tho even though i see my fitness improving, there is no physical evidence to show for it! please help!

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Our expert says:
Expert ImageFitnessDoc

Hi there

I feel your frustration, but be patient and also realize that you're in that range where weight loss is hard - losing the last 2kg is more difficult than losing the first 20 kg (for people who start very high, of course)

The one thing that jumps out is the intensity of your training. At this stage, you're training often enough. You could increase the duration a little, maybe to 50 min, then head for 60, but that may be a practical issue for you. But you can increase the intensity. For example, you could walk at 5km/h (slower) for those 2 min, but run a little faster, say 10km/h for 3 min. That's a harder session and the harder it is the more calories you burn. You might set yourself a target of doing 30 minutes and covering 5km, which means running at 10km/h for the whole 30. That would require that you build up from where you are now and gradually run longer and longer and that will help.

Also, diet is vital and though you're eating well, we're talking small differences here, because you're in that zone where it is difficult to lose weight. So you might consider seeing a dietician about it!

Ross

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Our users say:
Posted by: fitnessdoc | 2011-10-30

Hi there

I feel your frustration, but be patient and also realize that you're in that range where weight loss is hard - losing the last 2kg is more difficult than losing the first 20 kg (for people who start very high, of course)

The one thing that jumps out is the intensity of your training. At this stage, you're training often enough. You could increase the duration a little, maybe to 50 min, then head for 60, but that may be a practical issue for you. But you can increase the intensity. For example, you could walk at 5km/h (slower) for those 2 min, but run a little faster, say 10km/h for 3 min. That's a harder session and the harder it is the more calories you burn. You might set yourself a target of doing 30 minutes and covering 5km, which means running at 10km/h for the whole 30. That would require that you build up from where you are now and gradually run longer and longer and that will help.

Also, diet is vital and though you're eating well, we're talking small differences here, because you're in that zone where it is difficult to lose weight. So you might consider seeing a dietician about it!

Ross

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