Is this a good workout plan?

[Kalipup5]

So I just signed up for the gym, I stepped on the scale and I said enough is enough lol. So Monday's after work I'll do this little boot camp thing they have at the gym. This is for 45 min. Than maybe walk on the treadmill for 20. Wednesday I'll do Zumba for 45 min at the gym class than end my day with a 20 min treadmill walk. And lastly Friday I'll do another fitness class, the call it the "butt&gut" it's also for 45 min. Is that an effective workout plan? My goal is to lose 30 pounds by October. My trouble area is my stomach and back. I have a gut and back rolls.Not excessive but, not were I want to be. I know eating healthy is also part of this, but let's just talk about working out for now.

[Anonymous]

What you want to aim for is a 3500 calorie deficit for every pound you are aiming to lose. The most you can lose safely over a long period of time is 2 pounds, which is roughly a 7000 calorie deficit, or 1000 per day. That is tough to do without a combination of healthy diet and exercise. At 2 pounds per week, it would take about 15 weeks to hit your goal, so pretty close to October if you are aggressive about it. 3 hours of working out strenuously a week should probably burn 2500-3000 calories (could be more or less depending on your current weight). That means without changing diet, it may take 9 or 10 months to lose 30 pounds.

Lifting weights is important to work into the program since the calories required to maintain muscle are greater than those required to maintain the same amount of fat. That means the more muscle you have, the more calories you'll burn even when you are not exercising, which will help contribute to the calorie deficit you need.

[kheserthorpe]

Eating healthy is 85-90% of weight loss.

Its not the workout plan I'd choose for you, but its something. If you find you don't like the classes, then come ask again and we can suggest something 'better'. But if you like the classes and do them, that's really important.

You can't really spot reduce fat, but the fact you store fat in your stomach region (as some women but most men do) unfortunately means you are likely to suffer more from poor health issues caused by being overweight. While that's 'bad', try to use it as motivation.

First step was the hardest, and you took it. Just keep going.

[Anonymous]

it is one but you really need to eat less that your bmr, google it and calculate it, you need to eat clean, work outs and eating clean is what helps you lose weight

[SpoiledJeano]

If you want an eating plan or want to take supplements to boost metabolism or get ahead message me

[MartinMarsh]

Are you going to be doing any sort of strength training. I don't know what you'll be doing in these fitness classes, but I would highly recommend some heavy weight lifting.

[Kalipup5]

Can you maybe put a link on some possibly weight lifting workouts. I don't want to start off too strong because I do have sickle cell. So I have to take some things easy.

[MartinMarsh]

Monday - Lower Body:

Squats

Deadlifts

Lunges

Tuesday - Rest

Wednesday - Upper Body:

Shoulder Press

Rows

Pull Downs

Thursday - Rest

Friday - Cardio

20 minutes brisk walk or run on a treadmill

Then you can repeat the routine the next week. For all exercises try to use a weight that you're comfortable doing 10-15 repetitions. And do every exercise 4 times with about a minute to a minute and a half rest in between. Also remember to warm up and cool down.

[Kalipup5]

Thank you so much

[MyNameIsJonas]

It sounds like a great plan espcially if your just getting into working out. This gives you a routine. Anything is good as long as you keep your heart rate elevated and are buring calories. That is how you lose body fat.

[Anonymous]

Yes but you also need to count calories and eat healthy, try to eat below your maintenance level and it will work better. Change fatty stuff to proteins

[Anonymous]

yeah, take it slow at first and then you mgiht want to do more things or do them in a higher intensity.

[tiredofwaiting]

Yes it is a great start.