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need to lose 20 pounds
how can i do this?
should i join a gym? and what excersizes do i do? i know "run" but how long?? like an hour on a treadmill?
and im changing my diet to be strict and healthy--fruits-veggies ect.
i want to lose 5 pounds a week
dont tell me its impossible i know its NOT
what other excersizes should i do and for how long?
thanks!
<3
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
The answer below was the ultra-polite way to tell you the following:
The 5 pound a week target is unrealistic and outright unhealthy. Of course you can lose 5 pounds of something a week, it just wont be fat. It may be water at the beginning, and then muscle loss as you push your body deeper into starvation mode.
In regards to how much you should be losing, well that depends a bit on how overweight you are. The guidelines are usually 1- 2 pounds per week. This can be more if you happen to be a very obese adult.
Now, to your question...
The gym is a great idea. It is highly motivating, and you have access to far more equipment that you ever would at home.
I would recommend a mix of weights and cardio. Do weight training about 3 times per week. Remember to train all your muscle groups (legs, chest, back, shoulders, arms, abs), and focus on using free weight exercises. Also base your workouts around multiple joint movements like lunges, presses, rows, etc. They are better for you, more effective, and enable you to keep your workouts shorter.
Cardio you can do anywhere from 3- 6 times per week. It should be steady paced, to get all the heart healthy benefits, and for at least 20 mins. You can do one hour, but I agree with the answer below that it is a lot to start with. 30- 45 mins is a more realistic suggestion.
When it comes to cardio equipment, the stair machine is probably best. It strengthens your lower body more than any other equipment since it is a weight bearing exercise, while being far easier on your joints than the treadmill. Of course, the best exercise is the one you can actually stick to :)
Here is a link to a great forum where you can get help with all the specific details of your diet and workout routine (do not be afraid of its title, it is very much also just for people looking to drop some pounds):
[Link](Mouse over link to see full location)
Good luck, and please... slow and steady wins the race here :)
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A gym is a good resource but you can do it on your own if you want. At the gym you can usually talk to employees who can help you choose the best workouts.
Reccomended cardio workouts for adults is 30 mins at least 3 times a week. Thats running, dancing, jumping, biking, anything to get your heart rate up. An hour on the treadmill is a lot of time to devote to it when you first start, so I suggest doing 30 mins each day.
If you want to lose 5 lbs in a week, you can easily lose that much in water weight. Cut out salt (makes you bloat) and sugar.
Add some weight training (increases metabolism). You can go to the gym or buy resistance bands/dumb bells. [Link](Mouse over link to see full location)
Mix it up and do some different work outs each day. Try a yoga video or a pilates video. Have comcast? They have free workouts on demand. [Link](Mouse over link to see full location)
Diet is super important, but don't start too quickly. Going "cold turkey" is hard, so go slow and you can make a life style change instead of a temporary weight loss.
5 pounds in a week is unrealistic but you can try for it, but you might find that after you aren't trying so hard to lose that five lbs each week you lose weight slower or even gain some back. All I'm saying is take the time to get into a good routine and you will really excell.
Good luck,
-Abby
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