Help - Weight Loss

joesmith910

To Whom it May Concern:

I have never posted on here before, but figured I might as well give it a shot!

I am trying to lose weight and am running 5 times a week.
I run for 40 minutes and burn between 400-415 calories per run (I am using a treadmill).

When I go on the treadmill, I am doing a pre-planned routine.
The speed goes from 3.5 to 4 to 4.5 to 5 to 5.5 then back down from 5.5 to 3.5 (miles per hour).
It stays on each speed for 30 seconds.

The last 90 seconds I run at 7 Miles per hour, before doing a 4 minute cool down.

Is this a good running routine?

I started a month ago burning 190 calories per workout, and going much slower (max speed of 4.5), and I have now worked up both time and speed (and calories lost in a workout)!

My question is: Should I be running at a constant speed? Or is intervals good for weight loss?

Or, should I be running at 1 speed, then increase directly to a higher speed, then back down to the previous speed (Ie. 4 to 6, back down to 4)?

Is 400 calories lost in a work out good? Is 5 times a week enough?

Every day I eat an almond milk smoothie for breakfast (190 calories), and a lean turkey sandwich (only turkey on bread - no butter/mayo/cheese) with celery, carrots and broccoli for lunch. For dinner I always have a piece of protein (chicken/fish/shrimp/beef) and salad. I only eat carbs at lunch (the bread on my sandwich).

I currently weigh 190 pounds and would like to be at 160 pounds... Any tips on how to lose weight fast?

Would running 7 times a week help lose more weight?

Any advice is greatly appreciated.

Regards.

SKME2013

I can not comment on your running routine and the following is just my opinion:

Losing weight is controlled mainly by calories in versus calories out, so to lose weight one needs to eat less. Exercise is for fitness. I can not tell you where, but there are quite a few links here on the web that show how much you would have to work out to lose weight and I remember it to be astounding!

I think for toning and muscle building exercise is great but not so much for losing weight, particularly if you end up eating your exercise calories back.

Personally, I work out about 5 days a week, but I do not expect to lose weight by doing this. I do mainly sit-ups for toning my stomach, weights and elliptical training. What helps me to lose weight is the 5:2 intermittent fasting (you can google this) and trying to control my portions. I also try to eat as healthy as possible.

I have lost 8kg in 12 weeks, which is quite an achievement considering that I do not have much to lose.

I wish you the best of success with whatever you do!
Stef.

KatissimusDorsi

Your running routine sounds fine. You may burn more calories overall doing 7 days per week, however I would advise against this unless you just truly love running. Give your body a chance to recover and don't burn yourself out.

As far as "losing weight fast" .... this is something I generally advise against, especially for someone like you who isn't starting out super overweight. For most people this simply involves too many changes to make short-term, leading to binge eating / "falling off the wagon" / negative feelings towards food / general unhappiness.

If you're losing .5 - 2 pounds per week that's pretty damn good.