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About Karen Sullivan
Expertise
Karen can help with lifting technique, muscle recovery, weight loss, body building and powerlifting. She has been certified by AFPA for the last 10 years as a Personal Trainer and has recently acquired a certification from the same agency as a Post Rehabilitative Exercise Specialist. Any recommendations or advice rendered are based on fitness information as specified by the American College of Sports Medicine and the American Fitness Professionals and Associates.
Experience
Past/Present clients
Clients include athletes training for marathons, mountain climbing and general weight loss. In addition I have clients troubled with COPD, Fibromyalgia, and Parkinsons as well as stroke rehab. She was the Strength and Conditioning coach for Williamsburg Aquatic Club, a USA Swim Team, in Williamsburg, Virginia for 3 years.
Karen is presently working at Main Street Gym in Historic St. Charles, Missouri where she teaches Pilates and continues her work with clients. Her training reaches across the country with her long distance Body Restoration eTraining. Her dedication to fitness reaches into the nutritional supplementation with Shaklee products. She only works with clients who add nutritional supplementation to their training. Read more of her story on www.shaklee.net/BodyRestoration
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You are here: Experts > Recreation/Outdoors > Bodybuilding > Weightlifting & Exercise > Losing the gut and legs.
Expert: Karen Sullivan
Date: 7/11/2008
Subject: Losing the gut and legs.
Question
I'm 5'4, and weigh 235lbs, and I'm trying to lose 10lbs in 4 weeks. Will it possible if I could lose more in 4 weeks if I work out 2 hours a day, and eat small portions at breakfast, lunch and dinner plus a snack, and drink alot of water and milk. i don't know my fat percentage so should I go see a doctor to find out what it is or is there a way I can find out without going? How much weight do you think I can lose in 4 weeks on this plan to healthier life?
Answer
Tasha,
First thing you need to make sure of is that you increase the fiber in your diet. You want to eat 30gm of fiber a day. Here is how you can get it. Also drink about 120 oz of clear water a day.
Fruits Serving size Total fiber (grams)
Pear 1 medium 5.1
Figs, dried 2 medium 3.7
Blueberries 1 cup 3.5
Apple, with skin 1 medium 4.4
Strawberries 1 cup 3.3
Peaches, dried 3 halves 3.2
Orange 1 medium 3.1
Apricots, dried 10 halves 2.6
Raisins 1.5-ounce box 1.6
Grains, cereal & pasta Serving size Total fiber (grams)
Spaghetti, whole-wheat 1 cup 6.3
Bran flakes 3/4 cup 5.1
Oatmeal 1 cup 4.0
Bread, rye 1 slice 1.9
Bread, whole-wheat 1 slice 1.9
Bread, mixed-grain 1 slice 1.7
Bread, cracked-wheat 1 slice 1.4
Legumes, nuts & seeds Serving size Total fiber (grams)
Lentils 1 cup 15.6
Black beans 1 cup 15.0
Lima beans 1 cup 13.2
Baked beans, canned 1 cup 10.4
Almonds 24 nuts 3.3
Pistachio nuts 47 nuts 2.9
Peanuts 28 nuts 2.3
Cashews 18 nuts 0.9
Vegetables Serving size Total fiber (grams)
Peas 1 cup 8.8
Artichoke, cooked 1 medium 6.5
Brussels sprouts 1 cup 6.4
Turnip greens, boiled 1 cup 5.0
Potato, baked with skin 1 medium 4.4
Corn 1 cup 4.2
Popcorn, air-popped 3 cups 3.6
Tomato paste 1/4 cup 3.0
Carrot 1 medium 2.0
Don't eat too little. Make sure you eat but have the food be lean and fresh. No packaged or diet foods.
What are the specifics of your workouts? 2hours every day night be too much. Let me know what your workout is. kind of exercises, number of sets and reps. weights etc.
I would cut the milk out of your diet and try to drink water and perhaps a good green tea. Take your measurements. See how your girth changes in 4 weeks. The number of pounds or inches you drop all depends on how well you are staying with the program. Don't starve yourself because that will backfire on you. Stay active, keep a positive attitude, don't share what you are doing with other people ....just do it! People always have an opinion. You don't care what they think. If you listen you will lose your focus. The 10 in 4 sounds like it might happen especially if you are flushing your system. It will be water but losing it is important. You want the process of metabolism to pick up. You need to build muscle density etc. Otherwise, whatever you lose will come back on.
Do it for life!!!!
Kare
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