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How can I lose 65 pounds in 4 months?
Is this a good workout plan? If not, how can I improve it?
-1 mile run in the morning
-30 minutes of athletics in school (it's intense)
-3 mile run in the evening
-crunches, lunges, planks, ankle raises, wall sits, push ups (how many reps should I do of each?)
I'm trying to train for volleyball season in the fall, and soccer season in the winter. Is this a good routine to do everyday? If I should mix it up, how do I do that? About how much time should I devote to exercising a day if I want to lose 65 pounds in 4 months? I'll also be dieting, too. But I don't consider it a diet because I want to develop good eating habits for life. Type 2 Diabetes runs in my family, and I definitely do not want to get it. I'm 17 years old, too.
I really want to get skinnier legs (especially in the thigh area) and arms. And develop endurance! I'm currently the worst runner on my volleyball team, and by the end of this summer I want to be the best.
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Maybe give some free advice about: Fitness?
The problem here is that losing too much weight too fast can actually be detrimental to your own health. Chances are, if you end up losing 65lbs in 4 months (or 120-ish days) you're doing something extremely unhealthy and you body is going to really have some issues.
When you lose weight you should also build muscle. This comes along with great workout plans with cardio and strength training. Muscle weighs more than fat though. If you're fat you have a lot less muscle than you should.
That means when you begin your weightloss journey you aren't going to just drop off all of the fat and that will be that. You might even see weight INCREASES at times because of muscle mass gain. It's perfectly normal, safe, and healthy. That's why it's important to ONLY weigh yourself once a month and do body measurements when you do that so you get an accurate idea of where you may have gained muscle tone and lost some squishy fat.
Health doesn't mean just getting rid of fat. You have to do it the right way without starving yourself or overworking.
Example:
You could strength train every single day. Did you know that it takes about 36 hours for your muscles to heal from tiny tears that occur during strength training? You have to rest during that period of time--or switch to cardio workouts--to let those muscles stay long and lean and not big and bulky. It also increases the strength of the muscle by giving time in between. So, while you could lose more weight faster by doing, say, strength training every day--in the end you don't get the results you're hoping for.
A safe estimate of weight you can lose per month is about 10 pounds tops. It's pretty decent to lose 1 to 2 pounds per week of healthy diet and exercise. Any more weight loss than that then you're probably losing muscle, too, unfortunately. Going into the multiple sports is not the best time to be lacking muscle power.
Losing too much weight too quickly can also increase the odds of other health problems. You can suffer an electrolyte imbalance, dehydration, and even problems with your heart.
So, your best bet is to shoot to lose about 40-ish pounds in 4 months. While you might not want to wait right now, it's the healthiest thing you can do for your body.
So, yes, it's possible, but it's far from safe or healthy.
Too much cardio or strength training is going to inhibit muscle growth. You NEED muscle to keep burning that fat. Don't kill the muscle growth by exercising too frequently. Too much of a good thing really does turn out to be bad!
Remember, you didn't get to be overweight overnight. You're not going to be at a healthy weight overnight either. It takes a lot of hard work, dedication, and time. It's a pretty lengthy process of ups an downs.
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That routine is too intense if you also have school. Over the summer it may be fine, but I would attempt so much if your still going to classes/ You'll wear yourself out and give no time for your body to recuperate. Divide up your routine with a mile in the morning and 30 minutes of athletics on one day and the rest on another. Eat healthy and don't try to lose 65 pounds in 4 months. You can't do it unles you're on a starvation diet. That's 4 pounds a day! I think the more you concentrate on dieting, the worse it will be psychologically. People get food obsessed when they diet. Just eat lots of fruits and veggies and some protein everyday and cut out all snacks. If you must have a snack, limit your self to small portions. Endurance isn't developed by killing yourself with an insane routine. It's by gradually building up stamina over a period of time.
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