Romen McDonald is a Fitness Professional in the Birmingham area. He has high level of education and experience that includes: BS n Nutrition University of Alabama, 8 years of clinical research on exercise, and the Certifications with ISSA

Question:

I have been working out for about two months now.  I workout approx. 4 days or more a week.  I do one hour of cardio and strength training.  I eat small portions of chicken and fish and vegetables.  I also eat fruit and nuts.  I feel that the weight should be dropping off more quickly.  I have only lost 4 pounds.  I weighed 157 and i am 47 years old.  My goal weight is 140. Can you give me advice on what I am doing wrong.

Answer:

ok is that 4 pounds in two months.?

Question:

Give me specific details of your workout routine if you could.    It sounds like you got the right idea but probably need to make few adjustments.   Sometimes when you don't have that much too lose it is the hardest, meaning you have to work even harder.

Answer:

I started with 30 minutes of cardio (Crossramper-weightloss program or treadmill)  I started at 30 then for the last two weeks I have been doing a hour of treadmill starting at 4 incline and increasing after each song on my ipod ending with 6 incline at 3.5 speed.  I usually do the machines for a half hour.  My regulars are for the inner and outer thighs, rowing for the back, press for the back of the thigh, overhead pull for the back and I do at least 50 reps at the ab machine. 

I assure you that I eat a small breakfast consisting of either oatmeal or cereal with very little 2% milk.  I drink lots of water.  I eat at least an hour after workout with a protein bar and lots of water and try to snack on nuts and fruit.  My lunch is small being that it is a salad or crackers with peanut butter.  Dinner is usually chicken a vegetable and a small portion of rice or pasta.

If you could give me tips on what I can be doing please do so.  I was working out at 5 or 6 days a week but I read that it is such a thing as too much so I go no less than 4 days a week.

Oh yes, I do squats and hand weights at home.  I also increase the weight if I find that after the 2nd rep it is too easy.  I then do the final 2 reps with the increase weight.

Thanks for any suggestions.

Question:

From what I can tell I think you need to start increasing the intensity of your routines.. I would go 5 days a week with two days off.   3 days weights and cardio and 2 days all cardio.   Instead of walking on an incline start jogging a lot more without the incline.  What may have happened if your body is just use to that routine.  You got to push it to another level now.  Walking is no longer getting you results now you should jog more than you walk.  That is going to be the key.  Take a look at my routines toward that back of my book and do that routine and it should make a difference.