You are here:

Nutrition & Dieting/How To Get Started Again?


Hello Rick,

Looking through your website is very inspirational and that's what I need in my life right now. I am a 19 year old female at 5'4" who weighs 132 lbs. I used to be down to 122-123 but after going to college for this first semester, I've gained weight mainly because of lack of time to go to the gym and bad food.

I had a very healthy diet at home (my mom is a nurse and shops only at whole food stores). At school, I still maintain only a bit of a healthy diet. I have taken cheese and dairy out of it for the past year (really helps me feel less tired and less acne) and I still eat chia seed in the morning for protein. The problem is that the foods served are a lot of the times greasy or 3/4 carbs and 1/4 protein. I do have salad but I also have begun having more sugar.

I've made it a necessity to start going to the gym (can be difficult as a music major with a busy schedule) but I get so exhausted at the end of the day when I actually have time. Now that I'm going to be really trying to motivate myself to go, I am confused on how to get back into it.

I plan on going every day (I've made myself a ritual to stick to) but I don't know what exercises to do and when. All I know is that it is important to alternate muscle groups every other day so you give them a chance to recover. I can jog and increase/decrease speed for 15 minutes on the treadmill. Could you help me in making a plan and how to increase it over time to lose weight and tone or point me in the right direction? I don't know what exercises will initiate the process of change and what will keep me stagnant.

I really appreciate it and thank you for making your site available. A lot of the tips have been extremely helpful for me.


All of the different exercises that you need to do are on my web site. Just mix things up. Try to do a little better every workout. If you run for 20 minutes today, try 21 minutes tomorrow... or try running a little faster (easier to see with GPS or a treadmill). Try to lift a little more weight each time. After 4 or 5 weeks with the same routine, vary the exercises a bit. It sounds like you are on the right track.

Nutrition & Dieting

All Answers

Answers by Expert:

Ask Experts


Richard Rost


I am happy to answer any questions from those who are overweight and want to learn how to lose weight through proper diet and exercise. I spent a year of my life studying weight loss and brought myself from 340 pounds down to a healthy 185 pounds the RIGHT way: no fad diets, pills, or crazy machines - just healthy eating and some moderate exercise. I'm happy to share my knowledge with you. I also have my own web site at


My knowledge is all practical, life experience. I spent over a year reading dozens of books, online literature, magazines, and lots of other sources. I've studied nutrition, weight-lifting, bodybuilding, exercise science, and many other fitness-related fields.

I have no formal education in fitness or nutrition. But, then again, I am a computer programmer and trainer with no formal education in my field either. I'm completely self-taught in everything I do. However, I can give you plenty of tips and pointers on how to safely lose weight.

©2017 All rights reserved.