Gina Jackson Personal Fitness

A young woman sent in a question that mirrors many of the thoughts of new clients seeking a weight loss/management program and unsure of the degree to which they need to push themselves to achieve success.

“In the past I’ve struggled with eating disorders, and have realised that the only way I can control it is to have a ‘bad’ day once a week. In this way i’ve been able to start living a healthy life. I’m in the healthy weight range now, but my BMI is near the overweight range.
I eat 2000 calories a day, and 4000 every Sunday. I walk my dog for 30minutes everyday. I also do a 15minute workout every morining, consisting of 5 minutes skipping, 5 minutes of weights, 5 minutes of the bike, and 30 sit-ups. I’m also a waitress and do lots of running around.  Will i be able to get down a few pounds with this routine, or will i put on weight?”

My response is pretty direct, but sincere as to the amount of effort, energy and intensity required to create a caloric deficit and thus achieve weight loss and muscle development:

In truth, this kind of fitness/dietary/health plan will result in not only a “bad” day but a likely flabby body in the long term.

The amount of effort, time and intensity given to fitness (strength training, cardio, resistance training workouts) needs to equal or surpass the amount of calories consumed on a daily basis to result in weight loss or healthy weight management.

Unfortunately, walking the dog doesn’t not constitute “cardio.” It’s just that, “walking the dog.”  Five minutes of skipping and cycling is in my opinion, realistically, a “warmup” to the 45-60 minutes of resistance training for the total body which I recommend be preceded or followed by a 30-45 minutes of cardio training.

You are simply not spending enough conscious time working on a quality fitness regimen that will help you achieve any measurable BMI adjustments.

• Cardio Recommendations

• Strength Workout

• Dietary Recommendations:  Get rid of the Bad Day and make everyday a good day!  Reward yourself for the good days that mirror the above plan (or closer to it than your current program) with a treat or snack, at the end of the week. Make it delicious by considerably less than the 2000 calories noted.