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Is this work out plan perfect?
f not, how can I fix it? I'm 17, 170 pounds (I'm normally 165 pounds but I overate last weekend!) and 5'4". My goal is to lose 65 pounds, cause I'd love to be skinny, but fit. I do volleyball, soccer, and track, so any tips for those, I'd love love love. Also, I'm at risk for developing type 2 diabetes (family + I have too much sugar sometimes...) which I really want to avoid!
I spent about 1 hour making this work out plan. Any improvements? I plan on starting it next week, just as a test (I may change certain times and what not, if it gets too hard/easy), but I'm mainly doing it over the summer because I want to come back to school transformed!
-DIET-
1. Drink 3,000 ml of water (or sugarless green tea, herbal tea) everyday (60 ml every hour)
2. Drink 0% milk
3. Sleep 10 hours everyday (9pm - 7am, 7:30pm - 5:30am, etc)
4. Eat 5 small meals - 6am, 9am, 12pm, 3pm, 6pm (drink water before every meal)
5. Chew slowly
-EXERCISE-
#Stretch before every exercise!
*Monday
AM: Run for 2 miles
PM: Run for 3 miles + bleachers (at track)
*Tuesday
AM: P90x Yoga
PM: 800 meter x 2, 600 meter x 2, 400 meter x 2, 200 meter x 2, 100 meter x 2 (at track)
*Wednesday
AM: Run for 3 miles
PM: wall sits (3 minutes), sit ups w/ hands straight (30) , pull ups side to side (30), butt ups (20), planks on elbows (2 minutes), planks on hands (2 minutes), calf raises (2 minutes)
*Thursday
AM: P90x Yoga
PM: Run for 3 miles + bleachers (at track)
*Friday
AM: Run for 3 miles
PM: 800 meter x 2, 600 meter x 2, 400 meter x 2, 200 meter x 2, 100 meter x 2 (at track)
*Saturday
AM: Run 3 miles
PM:
1. High knees (2x), butt kicks, kareokes, high skips, lunges (2x), squat jumps (2x) (100 meters)
2. Run 2 bleachers, 10 push ups, 10 tricep dips, 10 v-sit crunches, step ups (1 minute), bleacher shuffle (1 minute) (bleachers, repeat 5 times)
*Sunday
Exercise (AM): P90x Yoga
THANKS SO MUCH FOR HELPING!!
Also, I take a multivitamin pill, calcium pill, and fish oil pill everyday
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Maybe give some free advice about: Fitness?
Your exercise plan seems impossible to maintain. Perhaps you could keep it up for the summer, but once school starts that's going to be rather difficult. You want to create an exercise plan that is maintainable because otherwise you'll lose all of your muscle and gain the weight back once you stop working out as much. In fact, it's best not to set an exact plan everyday. You should decide what you're going to do (run, crunches, etc), but perhaps you shouldn't set a certain mileage or number of crunches, push ups, etc. It's best to run for as long as you can or do as many crunches as you can. Setting goals like this can often become cumbersome, tiring, and discouraging if you can't meet them. Also, a consistent plan like this causes plateaus. If your plan is more diverse, you're less likely to plateau.
Also, if you're looking to lose weight, you definitely need to count calories. Otherwise you'll end up eating far more than you realize. You shouldn't force yourself to drink water, either. It's entirely unnecessary. You should simply replace all of your drinks with water, but don't force yourself to drink a certain amount every day. Again, this is not maintainable. Remember, weight loss is mostly diet.
Finally, keep in mind that losing 65 lbs in 2-3 months is nearly impossible without starvation, and 100 lbs is underweight for someone of your height. Keep your goals reasonable to prevent you from becoming discouraged and relapsing. 25-30 lbs is a more reasonable goal to lose in that time frame, and 108 lbs is the minimum amount a person of your height should weigh. If you want results, you need to be realistic about your goals and your plans.
I come from experience in the weight loss department as I've lost 30 lbs. I went from 130 lbs to 100 lbs, so I do know what I'm talking about. You don't need such a rigid schedule to get results, and in fact your results will be long lasting if your schedule is not so rigid and more maintainable.
Good luck!
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