Dear INeedHelp,

I am sure you have heard or read that a safe weight loss average is about 2lbs. per week.  That is about the limit of bodyfat we can lose in that time frame. We certainly don't want to lose muscle.  Muscle is our calorie/fat burning machine.  Typically, rapid weight loss in large quantities include both fat and muscle loss.  This muscle loss makes it more difficult to lose weight in the future, reduces our metabolism, in addition to other negative affects. 

All that being said, I do not know how much you weigh, which could make a little difference in your weight loss abilities.

Try:  40 min. of cardio before you eat breakfast (then eat a good protein and complex carb within 30-45 min. of finishing.) 40 min of cardio later in the day.  (6 days/wk)

Weight lifting in a circuit fashion for 30-60 min. 3x per week. (hitting all muscle groups with each work out. 

I hesitate in giving any nutritional advice without more information on you. As always, check with your physician before starting a new and strenuous exercise program.

Let me know if I can be of additional help.  Happy & Healthy Holidays!

Barbara Ericksen, CPT

Jacksonville, FL