Kathy. I am assuming that the doctors have cleared you for a fitness program since you are going to the gym 3 times per week. ALSO, let me commend you for being aware of the need to practice a healthy, well rounded diet.
What I am about to say is not to be critical, but is offered as a suggestion based on many years of working with clients. I cover in detail this issue in my fitness eBook which can be found at www.fitnessbasics101.com , but I will try and condense it for you.
- You need to consider increasing your time at the gym to at least 4 or 5 days per week (MINIMUM) and I would recommend you spend this time doing cardio (rowing machine, elliptical, treadmill, etc). If you cannot get to the gym this often, you can do cardio at home (walking, using steps and stairs - be creative and it may surprise you what you can do at home).
- Each cardio session should last about 45-50 minutes and AT LEAST 20 MINUTES of this time should be spent in your THR (Target Heart Range). You MUST get the heart rate up into a range where you actually begin to burn fat.
- Nutrition is also a key ingredient in you reaching your goal. You probably do not need to make major adjustments. It is amazing what just cutting back 10% at each meal (when combined with cardio workouts) will do.
I hope this helps on your journey. Success to you.
www.life-stylefitness.com