it would be helpful to know your weight and height

Well, based on science and common sense put together, I think that if you want to lose weight , you should concentrate more on the aerobic portion ( i.e. treadmill ) and try to always better yourself, because the more work you put into it, much more benefit you will get ( 10 min. of your best is much, much better than 30 min. of light-moderate ). That said, you would not lose muscle if you weight trained on alternate days, preferably switching from heavier weights with lower number of repetitions ( 8 or so ) and lighter with more ( 12 ). If you train your muscles well, your body will send an input for them to grow and rest is VERY important ( I think one could gain more by weight training every other day than everyday ). You only lose muscle if you overdo it in restricting calories or if you cut off protein ( just 7 grams more of the amount :  0,8 times your weight in kgs ), so I would have no worries there, very unlikely. With weight traing and aerobic exercise, you would be burning more calories naturally over time and coupled with eating nutritious, fulling and lower calorie foods, you could lose weight feeling better.

I hope I offered some help. Don´t give up !

Luís :)

You don't have to give up weights; just run/walk every other day and do the weight training on the days you don't run/walk.

As a general rule, running is obviously very aerobic, but wears down your joints. My father has knee surgery because he's been a runner all of his life and it finally caught up with him. You need to weight train in order to strengthen and modify joint AND muscle strength. Yes, you can get better at running just by doing it...but with weight training as well, you're giving yourself the best possible head start in that department. You muscles are bigger, better, faster...and so will your running.

Try and squeeze it in as much as possible. Even if it's just lunges and squats.

I am 30 yrs old, 5'6", sw 233.5, cw 204.5, gw 155-160.

I have heard that aerobic exercise is the best calorie burner but it can also eat up your muscles too. This in turn lowers metabolism because muscle uses more energy than fat. Then in turn the weight loss attempts are slowed.

 I've seen many posts (I think even by Melkor) that the best weight loss plan is to get at least 3 days of weight/strength training and then fill in with as much cardio as you can beyond that. My time limits are my biggest constraint. I work 8-5 m-f and I have two kids that take up time and require a sitter (or over a lunch break) to get me into a gym. It took a lot of effort for me to find the time I'm already using. But I love going now... and I definitely didn't thing I would ever be a gym rat! I've definitely come a long way in that area!

I guess my goals in order of priority are:

1. get/be healthy

2. look better/thinner/toned (got a wedding in April '09)

3. achieve other goals such as 5k

I dont know... It just seems like most of the running plans I've found on the web don't leave much room for strength training and I dont know if I should give any of that up. Especially since its kind of a mild (though growing) interest to even try the 5K stuff.

Hope that gives you more info... Thanks for the tips and keep the info coming!!

I used to have a certified personal trainer because I wanted to lose weight and gain muscle, and wanted to be able to run an entire mile without stopping and increase from there.  If I were you I definately would NOT stop weight training, because it is good for your bones and helps your running, but like someone else mentioned you can lighten it up and alternate days.  One day all cardio (45-50mins), Second day 20mins weights & 20mins moderate cardio, and switch back and forth.  It worked for me and helped me get over a plateu.

Hi! I am 33 years old 5'5'' and 134. My goal is to get back down to 120-125. I was at 125 up until a few months ago when we had a few health scares and I didn't hit the gym or watch my diet for about 4 months. I am finally back and very excited.

I am training to run a half marathon. I try to hit the treadmill for at least 45 minutes a day. Anything less than 30 minutes doesn't really help your cardio. I am up to 95 minutes non- stop running and shooting for 120 minutes by next Monday morning. I also do weight training in the evening with my husband.  I try to run at least 6 days a week and do weights 4-5 days.

Cardio is the best way to burn calories, but add weights helps to tone and add muscles that help you burn calories when you are at rest. 

Best of luck to you!!!

Why don't you do the 5k running program with your Fiance?  Most running/weight programs are only 8-15 weeks anywhy and working out with a partner increases your chances on working out by almost 33%.  You can always go back to the weight schedule you listed after the 5k.

Don't worry about burning muscle - that will only happen when your body fat or caloric intact is really low.

Running will help you achieve two of you listed goals:

Running will make you thinner and toned (Goal)

Run a 5k (Goal)

I would suggest following a 5k program (which one depends on our race goals) and sign up of a race ASAP to force you to finish the program.  Racing is fun and you'll get a good feeling finishing as long as you put in the work before hand.  If you don't practice and just show up you won't enjoy yourselves. 

Your 'running workouts' will last approx 20-50 mins most days and that would include warmup and cooldown.  Good one-on-one time with your mate even if he's slower....

Remember the time away from lifting won't hurt you - in fact I believe the extra aerobic work will melt off weight faster for you (due to you height weight ratio you provided.)  just find a good 5k program!  Don't set-up a program on your own you'll get burnt-out or injured. (see the cool runners web site for some good programs) http://www.coolrunning.com/engine/2/2_4/146.shtml

If you don't have time to weight train also, I'd kick in crunches, pushups and stretching at home.  Incorporate anything you can think of to strengthen your 'core' (abs/back) this will help tremendously in your posture for running along with breathing.  It doesn't take much time 10-20 mins watching TV at night, but remember to keep it simple and do this EVERYDAY.

Good luck and remember to have fun!

congrats on your engagement and your weight loss thus far!  awesome job!  i agree w/melkor, that 3 times a week would be appropriate for strength training.  that means you coud do a cardio/5k training program 3 days a weeks and still have a rest day. 

since you mentioned your plateau in your profile, i'll say this:  lift really, really heavy weights.  try walking lunges w/20lb dumbbells or shoulder presses w/15lb dumbbells.  reawaken your muscle fibers, and you'll jump start your metabolism.  you sound pretty in shape, so i'll bet that it won't be a push at all for you to reach your 5k and strength and weight loss goals.

Everyone has given some good suggestions.  I agree with not giving up the weights entirely.  I've got one more suggestion: try running outside on pavement if you can.  Incline on the treadmill is great (a lot more challenging than flat) but you're not having to push yourself forward so I'd try to replace some runs with running on pavement (or a trail, that's always fun).  I'd just say too (ok, 2 suggestions!) that you don't need to run constantly to do a race.  When I've trained for a few I found pretty good results with mixing up my training doing intervals for speed and longer runs to simulate the race distance and sometimes doing something else to give my legs a break but keep working my heart and lungs (like swimming or biking), I honestly never put in tons of miles training and did fine.  Quality over quantity.  Good luck!

run 30 minutes and lift 10-15 minutes (after) everyday.

running is the fastest way to lose pounds, end of discussion.  you have plenty of muscle from carrying all that weight around.