To the OP, if you’re gonna try some cardio in the form of a run or a jog, please try swimming instead. It will be waaay easier on your joints and will be more bang for your buck in terms of effort spent for exercise. The only downside is getting a facility which may or may not be easily accessible
Provided a proper warmup is done, and some athletic ability is present, sprints (on an incline, or up a hill) almost seem safer than jogging… Either way, running of kind isn’t a good idea in this case dude.
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I was told long ago that jogging will blow my knees out, so I’ve already ruled that out.
I live in Toronto, Ontario, so there’s lots of resources within walking distance.
We have an amazing bike path that goes along the lake. I love packing a light lunch, and my tablet, and riding my bike til I feel like stopping. I’d eat my lunch, read an ebook, and relax while enjoying the view.
Along this path, is outdoor exercise equipment, and I have a pool a few streets over that’s free. I’m pretty lucky to have these resources close at hand.
If I do hit the treadmill at the gym, I powerwalk on a deep incline.
I probably might add that I joined a 5k Girl Mud Run in September. It’s a 5km obstical course, in the mud for girls. I’m pretty excited about it. I had a few friends join after I did, so it’ll be a great day.
I love being active, and I have lots of energy, I just gotta nail down my portion control and eat healthier, and learn self control. Someone with my energy, shouldn’t be this big.
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I can’t believe some of the replies that I have read on here. It shows that uneducated/non-experienced people can just throw out any advice they want.
I’d try to take in at least 4-5 meals per day. Depending on what time of the day you workout, focus your carbs around your workout; before & after training, that way you’re body is utilizing them.
That being said, start out with moderate carbs in your diet, I’d say 200-250g of carbs. Reasoning behind this is that if you start with low carbs, and cardio, where are you going to go once you plateau? No carbs and an overload of cardio… that sounds like a sure plan to fail because you’ll be miserable. Start with moderate carbs and just a few cardio session a week. That way when you plateau you can slowly drop your carbs down and slowly add in cardio when needed. You can just do LISS cardio, incline walk on a treadmill and put your heart rate in the target HR zone, for you would be around 120bpm.
Breakfast idea: eggs & egg whites, turkey bacon, spinach, & ghee butter
- Proteins and healthy fats
meal 2: chicken or white fish, green veggies, healthy fats(coconut oil, avocado, or almonds)
Meal 3: Pre workout meal: 99% lean ground turkey or chicken, rice or potatoes. (60g carbs in this meal)
meal 4: post workout meal: protein shake, Carb sources: rice, mixed berries, cream of rice. Quick digesting cabs are best. (80g carbs in this meal)
Meal 5: 96/4 ground beef, peas/corn blend, and pineapple. (60g carbs)
just a sample diet for 200g carbs.
Remember: the more lean muscle mass you put on, the more calorie expenditure will occur which means more body fat will be lost
@flappinit thanks for the tag! Agreed on all of your points. You can definitely enjoy quality carbs while on weight loss and don’t need excessive cardio, at least not at first.
Very simply put, use a TDEE calculator to figure out your maintenance, aim for a 20% deficit, utilizing 1g of protein per pound of body weight, 30% total cals from fats and the rest from carbs. That’s an easy starting point and can be adjusted as you progress, especially by posting questions on here and asking for some thoughts and guidance.
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If you ever do decide you want to try speeding up to a run, the Couch to 5K (C25K) program is outstanding. Many women your age and weight have had success with it. Definitely not saying you SHOULD, but if you hanker to at any point, this is the program to use.
Welcome! I’ll enjoy following your journey.