I used to exercise over 2 hours per day every day up until ag-ped 16. This was part of PE classes and just hanging out with friends. I am now in my?

[Anonymous]

30s, and have accumulated what appears to be lots of lumpy fat deposits around my abdomen, arms, and legs/thighs. I have a highly sedentary profession and gained 7 kg since I stopped regular cycling to work about 1 year ago. (Stopped due to traffic accidents). My BMI is now 36.7. I have wondered about building up to a 2 hour per day work out regime? The most I walk a day purposely is 20mins. I know somethings got to change. I do eat more fruit/veg, wholesome food than candy/cakes but I guess, on top of the good food, I would daily add a cookie, a handful of candy, etc.

[summiter]

As you know your metabolism changes (slows down) as we get older. Every year it will be more work to stay what we want as far as fitness. The bottom line is that we have to burn more off then we take in. You know about the fruits vegetable thing. Watch your sugar intake. High fructose corn syrup is everywhere. Slowly add to the minutes you exercise by no more than 5-10% per day. Some intervals of high intensity exercise do burn more fat. The key is to do something about 6 days a week. Start with some walking and go from there. Your thoughts?

[Asker]

I like your advice re increasing exercise gradually. My main concern is that there is so much information on how to lose weight, many contradict the other or go through phases. I've resolved to eat wholesome but probably should eat less, reduce my refined sugar intake and exercise more. Paleo diets are not what I seek to follow and quite frankly high starch diets either. I love potatoes, rye bread, spelt bread, wholewheat bread. I love grassfed butter. I love noddles. What intrigues me is that the tradtional Japanese diet is high in starchy foods like white rice and noddles, and they are considered a population with longevity and low weights. It's findings like this which confuse me big time.

[summiter]

Most of those diets don't work in the long run. Just as a general rule to not eat a lot of "white foods". By that I mean breads, pasta, white rice etc. Stick with proteins, fruits and veggies. Sugar and refined sugars are the killers both in our health as well as our weight. Keep moving as much as possible during the day.

[Words_and_Wisdom]

You should go read "The Calorie Myth" by Johnathan Bailor. May give you some insight. :)

[Asker]

Summarize it for me:)

[Words_and_Wisdom]

Basically you stay away from grains, starches, sugars, and processed foods, consume vegetables for about 90% of your diet, and for exercise do High Intensity Interval Training.

For weight machines, for example, go to a chest press, pick a weight you can push with both hands, but can't with only one. Then push out with both hands without locking your elbows, but you let go with one arm and slowly bring your other arm back for 10 seconds, and you repeat for only 6 reps before switching to your other hand. If you can hold it for 10 or more seconds, increase the weight. If you can't, lower the weight once, and it it between reps.

For cardio, use the exercise bike. Exercise for 2 minutes at a relaxed pace, then after that increase the resistance all the way up, stand up, and pedal for 30 seconds. Repeat for a total of 10 minutes.

You should go read it though for more details.

[Michellediva]

You can get to a healthy weight through diet alone, I'm 31 and have no issues keeping my metabolism revved up. Cardio will be your best friend. Cut the cookies and snacks, substitute for fruit in the morning. No sugar passed 5pm.
Protein- Chicken Breast, Egg whites, lean steak, wild caught fish.
Carbs- vegetables only
Fats- olive oil, almonds, peanut butter
Don't consume anything with large amounts of sodium. Avoid foods in bags or cans, go with fresh if possible.
Good luck hun:)

[reptocarl]

The recommended workout time here is 45 minutes