A good weight loss program?!
Question: I am trying to lose about 20 pounds over the next five months, and I would really like a good program (don't recommend me to any, just say some things you did that worked for you) so if you could help me out. What I'm doing now is just trying to eat right...but I slip quite frequently. I am also going working out almost every night in my apartment building's fitness center. I spend 45 minutes on the stationary bike, and switch the weights and the treadmill and elliptical machines every other night. My stats are: I'm 18, I weigh 202 pounds, I am 5'9", and I have a pear body shape. I am trying to get rid of weight in my thighs, butt, hips, and stomach and upper arms. And just tone the rest of my body. I would love to know some things that would help me the most with getting rid of the fat! Please help! Thanks to everyone who answers!
Answers: I am trying to lose about 20 pounds over the next five months, and I would really like a good program (don't recommend me to any, just say some things you did that worked for you) so if you could help me out. What I'm doing now is just trying to eat right...but I slip quite frequently. I am also going working out almost every night in my apartment building's fitness center. I spend 45 minutes on the stationary bike, and switch the weights and the treadmill and elliptical machines every other night. My stats are: I'm 18, I weigh 202 pounds, I am 5'9", and I have a pear body shape. I am trying to get rid of weight in my thighs, butt, hips, and stomach and upper arms. And just tone the rest of my body. I would love to know some things that would help me the most with getting rid of the fat! Please help! Thanks to everyone who answers!
Hi!
Kinda funny that you should ask this, we are exactly the same height, but I weigh a little more than you, and I have started a regime to get back into shape. I have hired a personal trainer, and this is what she told me regarding exercise:
1. Do Metabolic Base Training ONCE per week for 60 to 80 minutes. MBT is just activity done at a slower pace. This has to be at a lower intensity than something like running, no huffing and puffing. The perfect thing for this is walking or something low intensity that gets you moving. This should be done at 40 to 70% intensity.
2. Cardio for health and fitness. You should do this in sets of 25 to 35 minutes, adding up to at least 100 minutes a week. This is where the bike and eliptical trainer come in perfectly! It is so great that you switch off because it will reduce stress on your joints. You should do this at 60 to 80% intensity.
3 Any other cardio. Needs to add up to at least 40 minutes a week and can be in as little as ten minute bouts. So, do 10 minutes of pilates and yoga (the deep stuff, not relaxing stuff), run up the stairs, jog around the block, go grocery shopping... whatever.
Basically do 200 to 280 minutes of cardio, trading off as I have described above, and you will burn fat. I have also added in weight lifting because it helps burn fat too, but I think you already knew that:) One of the best things she told me too was that it is ok to start slow and gradually build up your time depending on how in shape you are, and always add time to your workout before making it more intense.
As far as your diet goes, just find something that works for you, I like the south beach diet because it wont leave you feeling starved. It even says in there, if you are hungry that you should eat. But have an apple, not another serving of dinner.
GOOD LUCK!!! :) :) :)
I dont know, but Discovery Health has that Nation Body Challenge, which include free receipt to eat and some plan. Also a free 8 weeks pass to Belly Fitness~ I think that will be consider something to check it out.
try south beach diet and walk atleast an hour every day
sounds like ur doing really good...have u thought about some metabolic raising foods..grapefruit is one..lemon in your ice water is another...at home try doing some extra leg lifts, do this while watching tv..dance to your favorite cd, dont forget the water...other than that..your going the right way..good luck
I recently started on Weight Watchers because, like you, I want to lose 20 pounds. You don't have to "join" or go to the meetings, but you can buy their books and calculator and do it yourself. (If you need the extra motivation, you may want to join.) I have lost 4 pounds in 2 weeks so far. I like it because there are no restrictions. You can eat whatever you want as long as you account for the points. If you want ice cream, you can eat it, for example, as long as you count the points towards your daily allotment. I wouldn't suggest eating a lot of junk food, but if there's a day you want to eat pizza, you can do it. I really like the program and don't feel restricted although I do not eat unhealthy.
You also may want to try doing your cardio before breakfast (on an empty stomach) because you will tend to burn more fat this way.
I hope this helps and good luck!! :)
WATER Lots of WATER!
The ONLY way to lose weight is to expend more calories than you consume. PERIOD. Any diet or exercise program you begin should recognize that principle. There is absolutely no way to get around this.
That being said, unfortunately we are not very good at regulating our own appetite, hence the obesity epidemic.
You mention a couple of things that I will comment on:
1) "What I'm doing now is just trying to eat right...but I slip quite frequently". Food provides energy, if you don't expend that energy, then your body stores it. So, 1st you need to know how much energy you need a day. There are several calorie calculator on the web. I just did a google search calorie + calculator, and then I chose the one from the mayo clinic. I entered your statistics, and I am assuming you are female. You need approximately 2350 calories to maintain your weight. If you want to lose weight/fat, then you need to maintain a calorie deficit, simple as that (although MUCH easier said than done). I won't get into the specifics of diets, for that's a much bigger topic; however, most responsible associations recommendation aiming for a calorie deficit of 500 cal/day. Thus, you should aim for ~1850 calories/day.
2) "I would love to know some things that would help me the most with getting rid of the fat" Unfortunately, working a specific area will not selectively remove body fat from that area. That is one of the biggest lies that commerical media perpetuates. However, doing sit-ups squats WILL increase the musculature of the respective areas. You just will not be able to see it until that body fat is gone. The only way to remove body fat or lose weight is to expend more calories than you consume.
In summary, your exercise program is a good one; most responsible associations recommend cardiovascular exercise at least 3 times a week and strength development 2 times / week. The argument of cardiovascular vs strength training is better left for a nother discussion; however, they should both be done.
The big thing is to be very strict with what you eat. If you maintain a caloric deficit of 500 cal /day, you can lose 0.5 - 1 pound / week.
You should know that you will need to lose at least 20 pounds to reach a BMI of 25, which is the highest BMI that is not considered overweight. Also, you will not look "toned" until your weight is around 140-150.
I hope that I'm not being too discouraging; however, I think that there is too much misinformation in the popular media today.
Hope this helps!