February 2005. I’ve seen it before and hear it all the time. “I am exercising and eating right and I’m not losing weight. It just doesn’t work for me.” And every single time, with the exception of 2 people, I have proven that it DOES work, given the right programming. Of those 2 people, one found out she had a hormonal issue and was afraid of intensity – had a deep-seated psychological fear of heart attack, and the second’s weight starting coming off when she increased her intensity. It’s that simple.

There are two things that cover 100% of reasons why women don’t lose weight / inches even though they are working out – even at 45 minutes a day.

1. Primarily they are doing the wrong exercise for the wrong amount of time and wrong intensity
2. They have hormonal issues they are unaware of (estrogen, insulin, endocrine, etc) which a good endocrinologist can detect. There is a metabolic disorder which is keeping the body from releasing fat.

Let’s assume that yours is #1.

For you....let me recommend some changes. It's as simple as burning more calories while either keeping your incoming calories (diet) the same, or reducing those calories as well.

You need to burn as many calories as possible given your interests, calendar and ability. Take a look at the table below. You can determine how many calories you are burning now, given your current exercise program, and then figure out if you are anywhere near the 3500 calorie mark (per week) necessary for a weight loss program. Are you?

If not, make a plan to incorporate as many as the higher calorie-burning activities as possible, on 5-7 days of the week (as much as you have energy for without over training), and then work your plan. As long as your food intake doesn't increase, you will lose weight. If you don't, you need to increase the duration/time of your workouts and/or add more intense workouts so that you burn another 500-1000 calories per week until you do begin to lose weight and inches. It's really that simple!

	Calories Burned in 20 Minutes
Activity	For 100 lb Female	For 120 lb Female	For 140 lb Female	For 160 lb Female	For 180 lb Female	For 200 lb Female	For 220 lb Female	For 240 lb Female	For 260 lb Female	For 280 lb Female
running:  5 min/mile	248	297	347	396	446	495	545	594	644	693
running: 7 min/mile	218	261	305	348	392	435	479	522	566	609
running: 8 min/mile	188	225	263	300	338	375	413	450	488	525
biking: 16-19 mpg	180	216	252	288	324	360	396	432	468	504
running: 9 min/mile	165	198	231	264	297	330	363	396	429	462
biking, stationary, vigorous	158	189	221	252	284	315	347	378	410	441
biking: 14-16 mph	150	180	210	240	270	300	330	360	390	420
running:  10 min/mile	150	180	210	240	270	300	330	360	390	420
jumping rope:  moderate	150	180	210	240	270	300	330	360	390	420
racquetball: vigorous	150	180	210	240	270	300	330	360	390	420
step aerobics:  mixed impact	150	180	210	240	270	300	330	360	390	420
swimming:  laps, vigorous	150	180	210	240	270	300	330	360	390	420
karate, kickboxing: moderate	150	180	210	240	270	300	330	360	390	420
ski machine: moderate	143	171	200	228	257	285	314	342	371	399
running:  11.5 min/mile	135	162	189	216	243	270	297	324	351	378
elliptical:  moderate	135	162	189	216	243	270	297	324	351	378
rowing machine:  vigorous	128	153	179	204	230	255	281	306	332	357
running:  12 min/mile	120	144	168	192	216	240	264	288	312	336
x-cntry skiing: moderate	120	144	168	192	216	240	264	288	312	336
snow-shoeing: moderate	120	144	168	192	216	240	264	288	312	336
circuit training	120	144	168	192	216	240	264	288	312	336
calistenics: vigorous	120	144	168	192	216	240	264	288	312	336
walking: brisk, 6 mph	116	140	163	186	209	233	256	279	302	326
hiking:  hills	116	139	162	185	208	231	254	278	301	324
inline skating: moderate	105	126	147	168	189	210	231	252	273	294
racquetball: easy to moderate	105	126	147	168	189	210	231	252	273	294
tennis: easy to moderate	105	126	147	168	189	210	231	252	273	294
scuba, skin-diving	105	126	147	168	189	210	231	252	273	294
aerobics: high impact	105	126	147	168	189	210	231	252	273	294
step aerobics: low impact	105	126	147	168	189	210	231	252	273	294
biking, stationary: moderate	105	126	147	168	189	210	231	252	273	294
rowing, stationary: moderate	105	126	147	168	189	210	231	252	273	294
moving, carrying boxes	105	126	147	168	189	210	231	252	273	294
treadmill walking:  10% incline	104	125	145	166	187	208	228	249	270	291
power yoga	100	120	140	160	180	200	220	240	260	280
downhill skiing	90	108	126	144	162	180	198	216	234	252
swimming:  moderate	90	108	126	144	162	180	198	216	234	252
walking/jogging: 12 min/mile	90	108	126	144	162	180	198	216	234	252
dancing: fast (nightclub, ballet, salsa)	90	108	126	144	162	180	198	216	234	252
hiking: cross--country	90	108	126	144	162	180	198	216	234	252
stairclimbing: moderate	90	108	126	144	162	180	198	216	234	252
weightlifting: vigorous	90	108	126	144	162	180	198	216	234	252
shoveling snow	90	108	126	144	162	180	198	216	234	252
aerobics: low impact	83	99	116	132	149	165	182	198	215	231
mowing the lawn	83	99	116	132	149	165	182	198	215	231
belly-dancing	79	95	110	126	142	158	173	189	205	221
treadmill walking: 5% incline	75	90	105	120	135	150	165	180	195	210
walking: 13 min/mile	75	90	105	120	135	150	165	180	195	210
whitewater rafting, kayaking	75	90	105	120	135	150	165	180	195	210
gardening	68	81	95	108	122	135	149	162	176	189
calisthenics: moderate	68	81	95	108	122	135	149	162	176	189
havey cleaning (car, windwos)	68	81	95	108	122	135	149	162	176	189
pilates	63	75	88	100	113	125	138	150	163	175
water aerobics: easy	60	72	84	96	108	120	132	144	156	168
stretching, easy yoga	60	72	84	96	108	120	132	144	156	168
tai chi	60	72	84	96	108	120	132	144	156	168
raking the lawn	60	72	84	96	108	120	132	144	156	168
treadmill walking: 4 mpg	57	68	80	91	102	114	125	137	148	159
treadmill walking: 3 mph	46	55	64	73	82	91	100	110	119	128
weightlifting: moderate	45	54	63	72	81	90	99	108	117	126
dancing: slow (waltz, fox trot)	45	54	63	72	81	90	99	108	117	126
bowling	45	54	63	72	81	90	99	108	117	126
sitting, reading, watching tv	17	20	24	27	30	34	37	41	44	47
sleeping	9	11	13	15	17	19	21	23	24	26

As an example, here is how I workout, at just 1,200 calories per day meal plan (given the fact that I am rather small and require less as I get really lean each Spring (10-12% body fat).

Mon - a.m.	60 mins kickboxing = 540
Tue - a.m.	60 mins kickboxing = 540
Tue - noon	later: 2 mile client jog = 210
Tue - p.m.	5 mile hill run (9 min miles) = 450
Wed - a.m.	60 mins kickboxing = 540
Thu - a.m.	30 mins kickboxing = 540
Fri - p.m.	45 mins abs/yoga combo = 150
Sat -	OFF
Sun -	60 minute strength training and 40-120 minute run = 750
Total	3,720 Calories Burned Per Week

This amount of exercise given my 1000-1200 calories of food nets 1-3 lbs of fat loss per week. Over the course of an 8-12 week program, I'll go from 16-17% body fat down to 10-12%.

Here's an example meal plan:

7:30am	½ cup lowfat cottage cheese and ½ cup lite cling peaches	150 cals
10:00am	2 cups lightly steamed veggies with light walnuts and raisins	180 cals
12:00pm	chicken, sweet potatoes, green beans	230 cals
2:30pm	1/2 oz almonds	90 cals
5:00pm	½ cup cottage cheese w/almonds or marinated veggies	150 cals
8:00pm	the omelet	165 cals
		965 cals

NOte that although my meal "plan" is low, I have room for movement within it so that I stay around 1,200 calories on most days -- ranging from 1,000 to 1,500 calories based on level of exercise, energy, and hunger. Given the right level of exercise and the appropriate meal plan -- one that is limited but still energizes, you, too, CAN and WILL lose the inches you desire!

P.S. I don't usually post subscriber messages in my articles, but this one was so good, I asked for permission to post it for you:

Dear Angela, I work out 6 days a week on weights and Pilates. I ride my bicycle 7 days a week for at least an hour. I feel better now than I ever have before. I eat mostly natural foods. I cut sugar out of my diet 9 months ago. I eat 2 to 3 servings of fruit, 4 to 6 servings of vegetables, and 3 servings of protein. I keep my calories to 1,200 or less per day and only recently increased them to that amount due to my increase in daily exercise. I work out for 2 hours a day 5 days a week and 3 hours on Saturdays. I feel so energetic. My memory has improved. too. I have lost pounds and inches.

I started off with 30 minutes of exercise 3 times a week last year and only lost 20 lbs the whole year. I was still tired and knew I was eating far too much even though I was eating healthy foods. Now since I keep track of calories, I feel much better. I don't ever have that stuffed feeling or that yucky feeling after I eat. I am feeding my body what it needs and that is what it was meant to be fed.

Granted, most people don't have this much time to exercise. You will get as much enjoyment and relief from many unhealthy conditions as you are able to commit time and energy to a healthy lifestyle. Doing nothing will provide nothing.

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