Tips to loose 30lbs and tone up

Lift heavy (for you) and use a food scale to weigh all your food, logging everything into your food diary.

Weight loss has to do with calories not with amount of exercise. If you want to lose weight all you need to do is eat less calories than you burn off. Exercise is fantastic for your health and for muscles and overall well-being. If you have asthma how about skipping the Walk and Run and instead either do weight lifting or something like swimming

I'd continue doing as much cardio as you are safely able to. It will be good for your lungs to get stronger even with the asthma, of course this will be a thing you'll have to manage. You will just have to progress more cautiously.

Eating more lean protein (low fat protein like chicken breast and low fat cottage cheese) will make you feel more satiated and it will help your body keep as much muscle as possible while you lose weight.

Following a progressive weight-lifting program such as Strong Lifts 5 x 5 (free app, easy to follow, can do at home with a few adjustments) will only help shortcut the path to good muscle definition.

There's one thing I know of (I'm sure there are others) you can do that isn't quite cardio that will help you burn more calories over the day and that is squats. Do 5 sets of 5 reps of squats 3 times per week of a nice heavy-for-you weight (I only say this number of reps and sets etc. because it is easy to remember and matches the Strong Lifts recommendation I gave you above). I've found that doing these in the morning elevates my heart rate above normal on the days I do them. It's because my heart is pumping blood and nutrients to the largest muscles in the body. I have a wrist heart rate monitor that shows me a cute little graph, but the morning is not special, anytime of day will work. This adds about 100 extra calories burned to the day, not including the 30 or so calories you burned doing the squats.

mynewme210 wrote: »

I do 30 squad 3 reps a day and in take. Only 1200 calories a day. And love the cardio i do and super flexible around a busy schedule my fitness partner is my dog and she love the cardio as well lol. Going to start a little weight training as well been nervous about that so got to start light and build up to heavier weights dislocated my shoulder couple years ago. Thanks to every one who responded and luck to everyone loosing and maintaining weight.

What you've described here is perfect. Take the weights slow, you are far, far better off learning the correct, safe form and increasing the weights lifted slowly. You'll be surprised how the weights go up once you've lost the weight and begin to return to maintenance.

Only one thing to add to what you've got there. Absolutely do not stop weight training, it is a patient process that needs to be tracked. Get yourself a little book or something and write your workouts down, so you can add 2.5 lbs to the next workout. If you don't have weights, use milk jugs and add or subtract water