FOOD WISE
1. Stop eating junk. But don't count calories. Eat slowly and eat portion sized plates of foods rich in nutrition (grains, meats and produce). Eat lean meats like chicken or fish, but eat some red meat to keep iron levels up. Eat green vegetable. I personally eat whatever I want, but I use portion control and I don't eat foods (such as chocolate or ice cream which I LOVE) every day.
2. Cut out salt (just not all salt. you need some salt). This goes for healthy sugars and fats (sugars from fruit and fats in dairy).
3. Cut out alcohol completely.
4. Drink water.
EXERCISE
1. You should try to exercise at least 30minutes every day. I exercise 1hr to 2 hrs two- three times a week due to my schedule when I'm not in season (I'm a swimmer). But if you're out of shape, try to stick to 30 minutes every day. Take a day (like a Sunday to rest and recover).
2. DRINK A SHIT TON OF WATER. At least 8 glasses. Keeps you hydrated and really helps the skin tone and look awesome.
3. Cardio- try to get 10- 15 minutes of heavy cardio (you need your heart to be pumping!) in the beginning (this is before stretching).
4. STRETCH. Your blood is flowing which makes it easier and your heart is pumping so you won't be stiff starting out.
5. I lift free weights. It won't make you bulky but it'll help tone and create lean muscle. Also do ab sets. You want to feel the burn and engage your core to strengthen it. I would bring a friend who works out to help you make sure your technique is correct because I know a lot of people do abs wrong, which leads to them straining their neck. You can also look online for ideas. But you need to engage your core and your muscles.
6. Some "cool down" cardio at the end.
REMEMBER TO DRINK WATER.
Is is possible to loose 8lbs in 2 months. It might be my body, but I can loose up to 10 in a single month when I really focus on getting back into shape. I wouldn't look at a scale during your time. You'll notice the difference in your body with how you feel. You'll be sore, but your energy will increase and you'll eventually see a difference over time in the mirror. Find exercise you enjoy doing but don't do the same thing over and over again. In order to loose weight, you must push yourself to the next level once an exercise has become easy (like extending the number of push ups each time or running at a faster pace).
I like the workouts on Bodyrockers.com. Check that out.
Good luck :) You can do it! Listen to your body, stop when something HURTS (like actually physical pain, not muscle soreness or tightness from weakness. When you work out you'll figure out the difference. I have a bad knee so once that starts shooting in pain, I know I hit my limit). It's a commitment. So write your goal down and a list of general rules to follow and put it somewhere you can see it every day.
4kg in months is def realistic, it's about one lb per week which is fine. If it's just about lossing weight it doesn't really matter how you do it the point is that you have roughly a 4000 calorie deficit a week.
Count you calories, get a good HRM and monitor you calories while working out. If you're a student you'd probably need about 1800-1900 cal a day to maintain your weight so that's a little less than 1300 a day without working out to lose an lb a week.
Hi protein, low carb diet. Cardio exercise 3 times a week and never take lifts if you can take stairs! I lost over 2 stone and wasn't large to start with x
Calories in - less food
It's not that difficult to figure out what foods pass through you fastest or that "rot" quickest - these are the tiny portions that you will eat daily but not limited to just 3 meals/day. Think "snacks" only when hungry & only tidbits, then wait for the hunger to dissolve before eating more (wait until the next snack).
Calories out - more exercise
Simply put, don't sit down - ever except for sleep (sleep helps lose weight)
Make sure you have to walk (your biggest calories burning muscles) longer distances, climb more stairs, etc.
Arms & belly workouts can be as simple as lugging heavy books everywhere.
Well if you're going to exercise you need to know how many calories you're eating a day. You need to know what is your Basal Metabolic Rate. From that you calculate if you're not going to change your diet, how much of a workout you'll have to do to bring your caloric intake 500 calories BELOW your BMR.
4kg in 2 months is a little less than 1lb a week, totally doable, actually very easy since you only have to have a calorie deficit of 500 a day.
Opinion
7Opinion
Loosing weight is all in the food you eat. You could cut down on carbs, eat healthy low calorie foods, and just healthier foods in general.
Home made soup works in a pinch, and is cheap.
As far as workouts go, I would suggest a cardio-heavy workout.
Maybe as frequent as you can? Don't overwork yourself, make sure you have a rest before going to the gym. Remember, even with a fat burning exercise, diet counts even more ( not implying you don't have to workout). Good luck! We're both on the same road to losing weight!
It's really possible.
If you can, ask your gym trainer for good advices. They'll usually give good dietary programs and workout routines so you can achieve your desired weight.
go to the gym 3 times a week, and use weights, and once a week for cardio at an hour to two hours, then your weight goal should be easily reached,x
low-carb is a great way to do it
the truth about exercise
vimeo.com/51836895
Very easy. Get rid of all that junk food. Eat properly. Do lots of cardio. You could lose more than that if you wanted to
4 days a week for an one hour
You can also add your opinion below!
Most Helpful Opinions