How to lose fat and get abs till summer?

[spnmaster]

Hey guys , so I've registered to my local gym, I weight 72 kilos and I have enough fat almost everywhere , so what I want is a program to achieved that till summer or sooner an also what to eat , and how to keep fit after I achieved my goal , I wanna lose 8-10 kilos and most of my fat , I am not interested in products such as protein powder , or anabolics , I wanna do in naturally , and I love exercising , I can go to gym everyday and stay 2-4 hours I actually stay for 1-1.30 hours , so please give me tips on how to achieve that :) Thanks ^.^

[emmabee11]

Eat lots of vegetables and fruits, don't eat heavy and big meals keep them light and small, stay away from chocolate and all the obvious culprits of weight gain like fizzy pop and fried foods, you can treat yourself on a Saturday as a treat but try to eat low calorie sweet desserts or something nice like strawberries and cream with some natural coco powder on top or just a small size bar of chocolate, having chocolate once a week is fine and it will stop you binj eating on sugary things after a couple of weeks too. The only thing I can say about weight gain though is it's not a temporary thing like were taught to believe, it's not a "diet" it's meant to be a life style if you want to stay healthy and if you want to stay that way you need to commit to it because if you just make it a diet then go back to eating what you did before and not excersising you will only put back on what you just lost which will only make you disapointed in yourself, you need to keep it going. You need to start eating healthy with everything and get a good variety of fruits, vegetables, fish and meats into your diet but again small portions you need to create that calorie deifict as the guy says in the comments but you need to keep eating small in order to burn more than what you have eaten. Don't start yourself off too hard ether make reachable goals for yourself, we start at the bottom with everything so lets say you walk on the treadmill, do it for lets say 15 min and then as time goes by increase your time then eventually increasing the speed you walk at, and if you go on the cycling bikes then lets say go for 10 min at a level that you feel you can manage fine for now, don't change your workouts too quickly though, it takes at least a month to adapt to one workout routine and gives your body time to adjust to it. Intervals is also a great way to workout, like if your on the rowing machine do lets say 3 min rowing and best as you can then 2 min rest, you can do intervals on the treadmill too if you choose to job but start off a small time then work your way up getting faster. Good luck on your weight loss, I tried but I put weight back on, I wanan get back on it too.

[vickonator]

there's two scarifices you could make... a lot of celebrities do this (A) eat during the day and skip dinner (B) eat nothing during the day and just have dinner... those diets are hard at first, but you'll adjust, they can last forever. It's what my sister and my friends do and they all weight 50-55 kg ^_^... also, emmabee11 is kinda right. avoid any heave foods, and also ditch gluten Gluten is in wheat and things like that. gluten is the number1 reason for weight game. Be happy and good luck ^_^

[Hazel63]

Aside from what you do at the gym P90X is an excellent program to follow. I get results within 2 months when doing the ab workout DVD.

[Moloch]

Calorie deficit, low carbs, and cardio.

[Anonymous]

eat a raw food diet, go running.