will i be able to lose 20 pounds in a month?!


Question: Will i be able to lose 20 pounds in a month?
I'm 21
weigh 139
height: 4'11

started gym today. did 30minutes of total body cross ramp cardio. and situps and pushups.

Answers:

It is possible, however many state it is not a healthy weight loss. A healthy weight loss per week is 1 to 2 pounds. Furthermore, when losing more weight there is a chance of regaining the weight. However, if your determined to lose this amount in a month the key is cardio. Thirty minutes is a good start for someone expecting to lose a small amount of weight in the month. However, in your case you will need to increase the amount of cardio. In addition, you will at to exercise at least 3 times a week (personally I would suggest 4 to 5, if wanting to lose the 20 pounds quickly). I would hold off on the strengthen techniques until later within the month plan. For instance, I would focus the first week on strickly cardio. If you strenghen too early, the fat turns into muscle, making it harder to lose the 20 pounds. I had a bad expericence with this as a teenager, became more solid instead of losing weight. Your calorie intake is another important thing to consider. You want to reduce from your regular intake, however you don't want to eat to little because your body will hold on to food (thinking your starving yourself) and cause you not to lose weight.

Before continuing, you should visit a website to calculate how many calories you should intake a day. Afterwards, plan your weekly meals. Remember to weigh yourself each day and before and after gym. This is to keep close track of weight loss. Many sites and books will state which foods to eat and stay away from. However, each person is different. Some foods that books told me to stay away from, actually increased my metabolism and caused me to lose more weight. One food that I will suggest for energy is peanuts.

Weighing yourself before and after gym will keep track of weight loss. You can also purchase devices that supposedly keep track of calories burned, but remember these are not always accurate.

Here is a list of some cardio
running
cycling
step aerobics
rowing

I would incorporate some weights within week 2
assisted pull ups and dips
Using a weight kettle hold in hand (lowered to ground), the arm raised above head. Crunch side with weight. This exercise resembles I'm a little teapot (the part where you "tip me over" lol)

Week 3 and 4
Increase cardio and incorporate more strengthen techniques.

Recap
Week 1: Cardio
Week 2: Cardio and beginning weights
Week 3: Increased cardio and introducing more strengthen techniques
Week 4: Increased cardio and increased weights

The key within the gym is cardio. I do not know how fit you are at this moment, that is why I didn't include a set amount of time for cardio. By week 4 if you can perform an 90 minutes of cardio that would be great. Remember cardio can be attained through sports, dancing, etc.
Twenty pounds within a month is setting standards high. By the first week you need to lose at least 5 pounds. When starting diet and exercise most people lose the most amount of weight during the first and second week. Also, beware of plateau this does and will occur. However, my weighing in everyday you will get the feel of how your body operates.

Good luck, hope this is helpful. Again, remember your setting standards high. Don't be too down if you don't reach your goal.




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