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.
Question I am 150 pounds 5feet 4inches trying to loose 20 ponds I started walking about 4 miles /1hr every day.My diet is not bad.
Bread is my weakness.
How long do tou think it will take me to reach my goal?
Thank you.
Maya
Answer If you stay healthy and able to walk 4 miles every day and don't add calories to offset your exercise burn, you could lose the 20 pounds in about 25 weeks. That is actually a very good plan, as you NEVER want to lose more than 1.5 pounds per week, which would get you there in about 14 weeks. The latter plan would take some (but not too much) daily cutting of calories. The slow weight loss makes it easier to keep the weight off, which should be your ultimate goal.
I say "if you stay healthy" because to suddenly start walking 4 miles per day might be too much, too soon. You need to allow time for your body to adapt to the exercise. Your muscles get stronger faster than than your tendons and ligaments. And this fact can lead to injuries if you are not careful.
A more careful plan would have you walking 1-2 miles per day for a few weeks before increasing it to 2-3 miles per day. 3-4 and 4-5 miles per day could be reached a few weeks after that.
