Weight about 196 and would like to lose 20 lbs. in 2 months help please?!
Question: i would love to lose some weight befor this summer but need some healty answers. i wieght about 196lbs. and would like to lose about 20...we dont have any weight programs or work out places here so i need some diet plans help..
Answers: i would love to lose some weight befor this summer but need some healty answers. i wieght about 196lbs. and would like to lose about 20...we dont have any weight programs or work out places here so i need some diet plans help..
The loss of weight is simple just follow the law of thermodynamics. To lose weight just make sure that you burn more calories than you are putting in. Try to cut your caloric intake to about 1500 a day and do plenty of cardio. I would do about 30-60 mins of cardio a day for 3-5 days a week. Remember it is more important to get all of your time in even if you have to drop you running speed (intensity) alittle. Also with in those days i would also do some circuit trainnig of 3-4 set of 15-20 reps (three to four exercise done right in a row with no rest in between) and rest only 30-60 sec between each set. That way you keep your heart rate up but also build muscle which will help you build more fat. Dont over train during this time you dont want to hurt yourself cuz then you be out a couple of days or weeks which will really hurt you. Also dont waste any of your money on 'diet' pills all they really are fiber pills laced with caffeine and you dont seem to need to lose weight really bad.
try the after 6 diet... you can eat anything you like but when the clock hits 6:00 pm no food.... you can only eat crackers or fruit.... and water... try it....
Watch your fat intake. Try eating less than 30 grams of fat per day. Stay away from red meats. Eat poultry and fish but for only one meal out of your day. Eat oatmeal or other nutritional things for breakfast. Even eggs (minus the yolk). Drink lots of water. Stay away from soda. Do sit ups before bed. Do as many as you can to where it burns. Do pushups. But... DO NOT STARVE YOURSELF. If you're hungry, then eat something. But something healthy. If you have a big appetite, have a big salad with your meals. Snack on vegetables. Try making your own meals so you know what goes in it. Don't use alot of butter or anything with saturated fats or hydrogenated oils. Also its good to have a good attitude. Don't think of dieting as a punishment, think of all the good healthy things that are going into your body. But it is important to get exercise, no matter what your diet plan is.
The key is diet diet and exercise.
You need to eat 5-6 small meals a day. Eat some protein with each meal! Cut out all refined sugar!!! Also add more fiber. The fiber and protein will fill you up, helping you to cut down on your unhealthy eating. Also by eating more than 3 meals spread out through the day you will kick your metabolism in high gear. Here is a general meal for a day:
Breakfast: 2 poached eggs
whole wheat toast
1/2 cup fruit
Snack: Cottage Cheese with veggie
Lunch: Turkey, lettuce, tomato, whole wheat bread sandwich
1/2 cup fruit
Snack: Protein Shake
Dinner: Turkey Burger ( no bun )
Side of brown rice
Side of Broc.
Then exercise regularly 4-5 days a week. Do both cardio and lifting. But on days that you do both. Do lifting before your cardio and you will maximize your fat burn. Cardio can be a sport: basketball, soccer, football, anything with losts of movement. Golf is a no no.
So Example :
Monday - 30 mins lifting then 1 hr cardio
Tuesday - 1 hour lifting
Wednesday - Rest
Thrusday - 30 mins lifting then 1 hr cardio
Friday - 1 hour lifting
Saturday - Rest
Sunday - 30 mins lifting then 1 hr cardio
For exercises check out:
http://www.xercisefactor.com
They have hundreds of exercise video clips
Also check out the Workouts tab. Members can now create your own workout routines from the exercise video database. You go to a video and just below it add it to an existing workout or create a new one.