I need to lose 5 kilos by May, any good training programs for me?!

Ok, but workout I'm about to tell you will gain more muscles, but lose more fat.

First of all is to increase your metabolism and cut all junk food.

You can increase your metabolism by eating more small frequent meals, preferably 6 times a day and foods that consist high protein and fiber.

Now it's the cardio workouts.

Every Monday, Wed, and Fri, do a jumping rope for 10 minutes continuously or more.

On Tuesday and Thursday will be your intense cardio workout. It's called HIIT high intensity interval training. So what you wanna do is go jog for 3 minute, then sprint for a minute, then jog for 3 minutes again, then sprint again for 1min. And keep doing this until 15min. Try to increase the time as you get better at this.

Now for little muscle workout.

Try to get at least 5lb pair dumbbells and on Mon, Wed, and Fri.

3 sets of squats (8~12 reps)
3 sets of lunges (8~12 reps)
Do as many crunches as you can.

That's it for muscle workouts.

Just follow this workout and do everything I told you, also don't forget to stretch before doing the exercises.

On saturday and sunday you can jump rope if you would like, but you can rest on those 2 days.

Good luck

Got a bike? Get out on that, it'll really help you get fit, plus you'll get to see the scenery as well.

Or run/jog/walk places.

Don't give up chocolate completely. The odd bit here and there won't kill you, and you'll only want it more if you do give it up.

5kg in 2 months+ isn't a lot to lose, you can do that just by being more active. Aim to burn 500 calories a day more, and eat 500 a day less, and that will see you through quite easily.

Good luck!

Doing an effective whole body conditioning and weight loss workout
can be done entirely at home without any fancy equipment. A couple of
dumbbells is all you will need. (Even if you don't have dumbbells
there is usually something lying around the house that is heavy enough
to substitute in for them).
Here is a list of 20 exercises you can do right in your own home for
a great whole body conditioning and fat loss workout.

Exercises:

Group 1:

Bodyweight Squats
Bulgarian Split Squats
Y-Squats
Prisoner Squat
Reverse Lunge
Step Ups
One Leg "Get Ups"

Group 2:

Push Ups
Push Up and Point
Mountain Climbers
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press

Group 3:

Plank
Side Plank
Curl and Press
One Arm Rows
Bird Dogs
One Leg Deadlifts

Pick one exercise from each group and do them all back to back for a
mini circuit of 3 exercises. Do each exercise for a timed interval of
10 seconds for a total of 30 seconds per mini circuit.
As you get better at them work up to doing each exercise for 20
seconds for a total of 60 seconds per mini circuit.
Take 30-60 seconds rest between mini circuits.
For beginners do a total of 3 mini circuits to start. Working up to 4
or 5 as you get better at them.
Once you're ready to move to the next level add a second mini circuit
by choose 3 different exercises (one from each grouping). Do your
second mini circuit with the same time of work to rest ratio as your
fist.
If you feel you are already at an advanced level you can add one or
two more mini circuits up to a total of 4 mini circuits. These 20
exercises are just an example of what is possible, there are dozens
more that would work in this mini circuit style, you can incorporate
any exercise that you like into these mini circuits. This style of
workout is a great complete whole body conditioning and fat loss
program you can do right at home in under 45 minutes.

First of all, good news for you! You can easily slim down and much faster than any other age group as you have the highest metabolism rate. You only need to note three things; Diet, Exercise and Motivation.

On Diet, you need the most nutrient during this period. What you eat will determine your health and physics for the rest of your adulthood. That means, if you don’t slim down during this period, you are likely to get fat always in your adulthood. Also you will likely to be sick easily for the rest of your life. You need to have a balance diet with the correct food like protein, fats, vitamins, etc. (Ladies, if you eat too little, you are likely to have small breast and butt for life). You can’t to be choosy on food. Refer to the blog at the end if you don’t know what you need to eat.

Exercise is at this period, you are able to lose weight fast and develop your muscle too. Exercise every other day for 30 ~ 45 minutes, 3 times a week. Left one day for rest. Cardio exercise like jogging swimming, dancing, aerobics, etc are good to reduce fat fast. Hula loops are good for tummy; others exercise that targets at different part of the body can be refer to the blog at the end of the page.

Lastly, is your will to slim down. You can all set goals to lose weight. But if you did not have the will or you left the goals unchecked. You are unlikely to succeed although you are in the high metabolism group. Also at the blog, you can find ways how to encourage yourself to achieve your goal setting.

I used to be 185 lbs, I manage to lose weight to 125 lbs in a short time and maintain a healthy 133 lbs for many years.

Cheers!

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