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About Ken Alan
Expertise
To build a strong body, build a strong body of knowledge. Exercise workouts, training programs, classes, program design, workout music, motivation. Cardio, strength, flexibility.

Experience
AeroBeat.com, the first fitness music company. Program design/choreography, 7 Richard Simmons videos. Co-star, 4 Time-Life Medical exercise videos. Chapter author: "Physical Activity Instruction of Older Adults" (Human Kinetics), "Fitness Theory and Practice" (AFAA), "Fitness for Travelers" (ACE). Lecturer, California State University, Fullerton California, Department of Kinesiology.

Organizations
ACE, ACSM, AFAA, IDEA, NSCA, CAHPERD

Publications
Men's Fitness, Men's Health, Men's Journal, Shape, Weight Watchers, O, Self...

Education/Credentials
Certifications: ACE, ACSM, AFAA.

Awards and Honors
IDEA Fitness Instructor of the Year

Past/Present Clients
Previous clients... Jodi Foster, Priscilla Presley, Barbra Streisand, Sylvester Stallone...

You are here: Experts > Health/Fitness > Exercise > Aerobics > Starting Out

Aerobics - Starting Out

Expert: Ken Alan - 10/26/2009

Question
Hello

I am 20 year old college student who has been overweight my entire life. I currently weigh around 240. I am fed up with being fat and I am trying to force myself to excersise and eat right. I did 30 minutes of cardio this morning and it felt pretty good even though I thought I wasn't going to get through it. My goal is to lose at least 50 lbs by the end of the school year (May). Is this feasible? Please offer any tips about diet/excercise/and the workout regimine I should follow at the gym. I need to tone up my arms, stomach, and thighs. Please give suggestions as to the best way to do this.

Thanks!

Answer
Glad you're motivated to work out. Congratulations on making it through your first cardio workout. Thirty minutes is a lot for the first time. That's why it felt like you weren't going to get through it! I'd suggest to go slower (whatever cardio exercise you did), or go for a little shorter period of time. Gradually work up to 30 minutes, or work up to whatever speed you were going. Feeling like you're barely going to make it is not the feeling you want after you exercise. You should feel good and enthusiastic about doing it again, not dreading or fearing it.

I can't begin to give you specific suggestions for diet and exercise without knowing a lot more about you. The best and most long-lasting weight loss occurs when you lose no more than 1 pound per week, or 2 pounds per week at the most, and that's if you're really disciplined. Any more weight loss than that usually comes back on you.

Try starting out with small changes in your diet. Cutting 100 calories a day (can of soda) is good for about 12 pounds in a year. Just get active, consistent, and make healthier choices in food, and the weight will eventually come off.

Hope this helps, and keep it up.

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