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losing weight
i'm 5'7" female, i weigh 170 and would like to get down to 140. i would like someone who works out daily and knows a good amount about diet and exercise to help me out. i've asked this question on here before, but all i got was 'diet and exercise'. i want to lose 30lbs in around 2 months. i would like to know a really great diet/work out plan that will help me trim the fat. thank you all so much.
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
As has been said already, you need to combine cardio for fat burning with weight training to keep your muscle while you lose the fat.
If you know your BMR you should look to create a 500 a day calorie deficit to help you lose 1lb a week. You should not lose weight faster than this - 30lbs in 2 months will lead to long term problems like eating disorders and you will likely find yourself malnourished and/or injured very quickly.
To retain your muscle while you lose the fat - and this is particularly important for women - eat a high volume of lean protein, over 150g a day. Eat about 30-40g of good fat (oily fish etc). Your carbs should be about 100g a day. Read nutrition labels on all the food you buy. Drink plenty of water and eat lots of green leafy vegetables for fibre and to help with the hunger.
As a suggested training program, do Day 1 light cardio + upper body weights, Day 2 cardio interval training, Day 3 light cardio + lower body weights, Day 4 interval training, then cycle through those and take rest days as and when you need to. Rest is hugely important as this is when your muscles recover & grow so don't neglect it. It goes without saying that you should get enough sleep.
Good luck!
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There is no magic work out plan, those who claim to have one are usually selling you snake oil.
The answer is diet and exercise, but how you exercise is important. Cardio, weight training, and rest. Now many girls get frightened by the sound of weight training but it's actually what's going to help the most after diet.
First off, it will not make you look like a body builder. Those girls take male hormones to get such a result, you'll just tone and lose overall bodyfat. Many girls have a preference to cardio, while this will eventually help you lose weight it'll be a slower process. Working your muscles will cause your body to diminish your body fat quicker.
3 days a week, start with light cardio to warm up then go into weights. Choose a different area to focus on during these three days.
2 days pure cardio
2 days in between make sure to rest. This is important because if you hurt yourself, you won't be able to continue your regime.
Now regarding diet, DON'T STARVE YOURSELF. This is incredibly important especially if your working out. Your body needs atleast a minimum amount of calories to function, if you start starving yourself it'll slow your metabolism and thus your weight loss. Your body will go into panic "I'm starving mode" and try to build body fat and instead diminish your muscles to conserve on energy. It can't be said enough, starving yourself will give you the opposite desired results.
But you do need to pay attention to what you eat. Lay off the junk food, and if you're a soda, energy drink, or heavily sugared fruit juice person. Cut them out. They're empty calories with little nutritional value. Water is your friend. Other then that, it's just eating sensibly. Get your food groups in.
If you need more info
[Link](Mouse over link to see full location)
this is probably one of the best guides I've come across on the web.
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Hello,
I was in your shoes a few weeks ago and what i did happened to work. this is what i did and suggest even though i do not know your life style.
I swapped any unhealthy snacks with fruit or veg (e.g. chocolate bar for carrot sticks) however i am not saying cut it all out but to cut it down. I have also taking up going to the gym more doing the fat burn workouts that the machines have programed (if not sure how to use it the fitness intructors will be glad to help)for about half an hour to 45 mins i have been doing this and i have been loosing the weight i need to loose, its up to you how many times a week you do this. if you dont want to go to the gym start of power walking for 1 mile then up it as you need to then turn it into a slow jog if u feel it doesnt work.
I hope this helps, please dont hesitate to ask me any more questions
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