Expert: Kim Farmer - 1/7/2010

Question
Hi
I am a 55 year old guy.
I am overweight but I work out three times a week by running on my treadmill, doing core strengthening exercise, some pilates, and stretches.I think this has helped me avoid the injuries that a lot of my fellow bus drivers have-bad backs, shoulders, necks etc.
Also, most of them are overweight as it is a sedentary job, so my workout gets me the exercise I need.
I am really enjoy the treadmill, but am discouraged that I havent lost any weight since I got it over a year ago.
I run for 45 minutes three times a week.Basicly I run while watching a soccer game 'half'(45 minutes).
I have tried running for longer times but that makes my feet sore. BTW I have great fitted runners.
Then I tried the HIIT stuff-sprint then jog, but I feel at my age its no fun and not appropriate.
Can you offer any advice that might help get the fat melting?
BTW I have been on a low calorie diet for a couple months so its not what I eat. I think I must be 'stuck' at this weight either by genetics or something else.If I eat any less I will starve. Any more I gain-I 'splurged' just a bit over xmas and gained three pounds.
All I can think of is somehow changing my workout.
Also-dont say to run in the morning-I get up at 4 to start work at 5!
Thanks, Happy New Year!  

Answer
Hi Terry-
Congratulations on being consistent with your exercise routine, that is half the battle.  It is great that you are doing pilates as well, but you didn't mention anything about strength training....are you doing that too?  It will help your metabolism stay revved up (therefore burning more calories) throughout the day.  You don't need to do very much, I would say about 20 minutes worth a couple of times a week (could you add it to the days that you run on the treadmill so that your workouts are about an hour long?).  I would also recommend adding one more day on the treadmill or some other form of cardio.  Do you have a bike or elliptical machine?  Or another way to do cardio?  It is important to add variety for two reasons:  Avoiding boredom and to help avoid plateaus.  I think by adding the strength training and another day of cardio (of a different type), you will shed more excess fat (assuming your diet is not the issue) and hopefully get past the plateau.  

I hope this helps, I would be interested to know if these suggestions helped at all, please let me know.

Happy New Year to you too!

Kim Farmer
ACE Certified Personal Trainer
ACE Certified Clinical Exercise Specialist
www.milehighfitness.com