AboutScott Demaree Expertise I can answer questions about training, physiology, nutrition, technique, equipment and injury prevention. My background is not medical, so I will not be able to answer detailed questions about injury treatment. However, during 30 years of endurance exercise I have had a few injuries so I feel qualified to talk about things that have worked for me and others.
Experience I have been a long distance runner since 1978 and took up racewalking in 1982. More recently, I have worked as a certified personal trainer helping people with a wide range of exercise needs. Last year, I coached several people to successfully finish the Breast Cancer 3-Day Walk in Dallas (60 miles in three days).
Organizations American College of Sports Medicine, American Council on Exercise, National Science Teachers Association
Publications Journal articles associated with my graduate work with me as the primary author were published in the Journal of Nutrition, Acta Physiologica Scandanavica. Additionally, I co-authored the chapter on exercise metabolism in ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, 4th Edition. Finally. I co-authored a book for beginning marathon runners (Marathoning 101).
Education/Credentials I have recent Master's degrees in Exercise Science from Wichita State University and Nutrition from Texas A&M University.
Awards and Honors I won national championships in the 1986 100-Kilometer Racewalk and the 1989 24-Hour Run.
Expert: Scott Demaree Date: 1/17/2008 Subject: Walking to exchange fat for muscle ultimately loosing weight
Question I am walking with hopes of gain muscle and loosing fat. I walk 3- 4.7 miles M-Th in the mornings and 4 miles everyday at lunch. I rest Fridays and walk 7.7 miles straight on Saturday & 3 miles on Sundays. I each healthy meals - breakfast 1/2 Oatmeal & milk after my walks - 1 bagel one hour later , veggie plus chicken lunch ~ 300 calories, snack 1 piece fruit and 1 yogurt throughout the day and dinner veggies & starch. raw almonds & cranberries for desert. I really concentrate on eating slow and portion control. I drink green tea all day long - no sodas. I sleep 8 hours every night. I pray and ask God to join me each walk and during my meals. Can you think of anything else I can do help make this transformation possible?
Answer I assume you built up to this very extensive walking program gradually. If you just jumped into doing this kind of mileage, you are at risk for injury, which will definitely cut into your health program.
Your nutrition sounds pretty good. Just be sure not to fall below 1500 calories per day. That could push your body into starvation mode and drastically slow down your metabolism.
Some resistance exercise would be a good muscle-building addition to your program. An easy way to add this would be to carry hand weights on your walks. Start with light weights on one short walk each week, then gradually increase the number of miles you carry weights. After giving yourself plenty of time to adjust to this, you might consider gradually increasing the amount of weight you carry.
Another approach is to experiment with faster walking on some days. I don't advise trying to walk fast on the same day you are carrying weights, but you could alternate days.
It is always a good idea to ask God to help with these major life transformations.
