Over the past 6 months I have lost 30 pounds by diet and exercise, mostly walking averaging 7 miles a day. I still have very flabby legs and would like to know what exercise to add to help with this. I was at 180 pounds now 150 and am 5' 7" I would like to be down to 135 for goal weight. Is that a good weight for my height? I am average build. Thanks.

Congratulations on losing 30lbs in 6 months. That is a very healthy weight loss of a little over 1lb a week. That is exactly the way you want to do it. Walking is an excellent way to shed the pounds. However, your “flabby legs” may be a result of not strength training. Proper strength training will help tone the muscles of the legs and buttocks. Now that you have made serious weight loss gains, you should begin a total body strength training program to include functional exercises such as squats, lunges, push ups, and core strength (abdominals and low back) exercises.

As for your goal weight, the health calculators available through the website will tell you that a 5’7” female with a medium frame, should weigh between 129lbs and 143lbs. So, theoretically, 135lbs would be a reasonable goal for someone of your height. However, since I don’t know your age, and I don’t know how long you have been at 180lbs, it is difficult to tell you that you would be able to maintain 135lbs. I would ask you to assess some things in your history. First of all, have you been able to maintain 135lbs for any length of time in your adult life? If not, you may need to reassess your goal weight to a more realistic one. Also keep in mind that the number on the scale is not the only indicator of a healthy body. It is also important to have a lower body fat percentage. I would suggest also getting your body fat tested as this will take in to account the amount of lean muscle mass compared to fat tissue in the body. Most trainers will be able to accurately assess your body fat using skin fold calipers.

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