I need to lose 45 pounds.. Please help?

[Anonymous]

I can't afford a gym membership, I don't know how to exercise and which kinds to do and at what intensity. Please help. I'm dieting on weight watchers

[kheserthorpe]

The diet is the bulk of the work.

Cardio helps, but it helps more with keeping it off. If you're not already in shape, statistically it matters less then you'd think. I'd encourage it as a lifestyle change, but expect your diet to do the heavy lifting, fat loss wise.

What IS associated with better weight loss is resistance work.

Luckily you have something heavy to use as a weight.

You.

Tell me how many of the following you can do, if it's zero, that's fine:
Push ups.
Crunches
Plank (seconds)
Air squats (if its 40+, stop at 40)
Good mornings (low bows, keep your back strong not hunched, if its 20+ stop at 20)
Do you have access to a bar you could do pull ups on, if strong enough, which i'm gonna guess you aren't?

[Asker]

Pushups 1

Crunches 1

Planks 30 seconds

The rest I'm not sure

[kheserthorpe]

Are you clear on what the are? Air squat is just crouching down, standing up. Try to keep your back fairly 'up and down'.

How many pushups if you have your knees on the ground, but thighs and back in a straight line? I. e. no bend at the hips?

[Asker]

Those are girl pushups. I can do 10. I do wall pushups

[kheserthorpe]

They are girl pushups when a small girl does them. If we strap a backpack on a girl so she weighs the same as you, not many of them are gonna rip off 10 reps.

10 is good. If you don't like them and want wall pushups, or pushups on a sofa or something, that's okay too, as long as your max is in the 8-12 range.

Otherwise it's girl pushups till you can knock out sets of 13.

What you want is to put together a set of exercises that hits your full body. For each exercise, you want it challenging enough that you can do something like 8-12, ideally. Once you can do more then that per set, we switch to a harder -variation- of that exercise.

Crunches are sort of too hard if you can only do 1. Some value, but I'd rather you do planks for 30s.

So we have an upper body exercise (girl pushups) that will hit shoulders and triceps and pecs. We have a core exercise (plank). Looking for something good for legs, lower and upper back, biceps.

[Asker]

Do I do these exercises everyday or every other day?

[kheserthorpe]

you're gonna do 3-5 sets, so one set of each exercise, rest a bit, then another set of each, etc. At least that's the most efficient way. 3x a week. Walk every day.

If your knees find squatting hard, tell me how many times you can sit down on a chair and stand up. If you hit 30, stop.

[Asker]

Thank you so much for your help.. This was so helpful

[kheserthorpe]

So what's your planned set? You either have the knee-pushups or a variant if you find one, plank... any luck on other things? For bicep lower back, you could find something heavy (water jug, etc, and bend over and do one arm rows.

Get a full set together.

When you get stronger, let me know I can help you replace variants you're getting too good for with harder ones.

If you find something too hard, I can suggest easier versions.

[Asker]

I also have a pair of dumbells

[Jhert]

Hey man, I'm in football so in there we learned that we can do a lot without a gym membership or things to that nature, you cab just go outside and mark off 10 yards and sprint it 10 times with 30 seconds rest before each sprint, then when your done do 8 20's, 6 30's, and 4 50's with 45 45 second rest between sets, or you could go out abs find some heavy stuff and pick it up and touch your chest with it then press it over your head... If you need any ideas feel free to message me

[Asker]

I can't do any of those football exercises I'm a beginner and don't want to get hurt plus I'm handicapped

[Jhert]

Ok, you can do push ups abs that helps very good, diet is a good party in it but you will have to do some exercise you don't have to kill yourself but there simple things you cab do like push ups and sit ups crunches, and planks plus many more

[Asker]

But how many and how much

[Jhert]

100 a day, 45 second- 1 minute planks, and if you feel like you can do more then go ahead

[chx000]

I lost a lot of weight by running regularly and changing my diet. As per my doc, keep it simple: stay away from the fried food. As for snacks, go for nuts and fruits and vegetables. Stay away from pastries, soda, and alcohol.

I agree with the other poster: diet is way more important than excercise, but excercise helps.

Good luck.

[Asker]

Thank you.. fortunately I don't drink, soda, alcohol, and don't eat pastries

[rthomas43]

Are you opposed to amputations?

Seriously though, the dieting is WAY more important than the exercising (which is also still important), whatever your meal plans are, follow that shit religiously.

[Asker]

What are you talking about amputations? Are you some kind of a sicko

[rthomas43]

That one went right over your head.

[Asker]

What do you mean? This is my life were talking about. What is it about your age group that doesn't take anything serious and everything's a joke? It's inconsiderate to amputees

[Asker]

One of my dearest friends is an amputee

[rthomas43]

And my cousin is a quadriplegic. Lighten the fuck up.

I answered your question as well, so stop bitching.

[Asker]

You are all messed up from being raised on south park cartoons

[rthomas43]

South Park and video games.

[Asker]

Omg you admit it. You're proud of that?

[rthomas43]

Proud of my sense of humor? Yes.

[CourtJester]

Just focus on your carbohydrates intake (100grams per day) and just be more active around the house. Do bodyweight exercises (pushups, jumping squats, burpees, sit ups, etc.)

[Asker]

How many of each?

[CourtJester]

Do circuit training... as much reps in 30 seconds then switch to the next exercise, after doing it all rest for 1-2minutes then repeat. Do this at least 6 times.

[Asker]

That seems way too much for a beginner. No one is considering that

[CourtJester]

That's what I said 2 years ago when I started... look where I'm at today, 50lbs later and my ideal body. Its 95% will power and 5% physical.