Can You Give Me A Step By Step Weight Loss Program, Please?
I want to lose weight as fast as possible – 2-3lbs per week :]
I need food and exercise plans, please.
I have a gym membership and there isn’t much I don’t eat.
I currently weigh 220 and I want to get down to 180 by September.
Thanks!
*Love&Hugs*
xxxxxxx
lose 10 lbs in 3 weeks
meals:
1/2 cup of natural oatmeal, banana
snack-1 apple
lunch-1/2 cup brown rice, 4 oz. of chicken or fish, 1 cup squash
snack-1 cup celery
dinner-6 oz. chicken or fish, 3 cups of salad(no dressing), 1 cup asparagus and squash
snack-i cup of mixed berries
space these meals out about every two hours! and drink lots of water!!!
workout-
cardio 45min – 1 hour every day
strength training every other day
*building muscle burns more calories
STICK TO THIS AND YOU WILL LOSE THE WEIGHT IN NOT TIME!
You shouldn’t rush things like that. Weight loss programs are all bad if they involve any type of medicine/drug. Everything you eat should be healthy ( try to eat organic as much as possible).
The Main key here is BALANCE, you need to balance the proportion of food you eat with exercise. And another thing is definitely NO FAST FOOD, the only reason I say that is because fast food is practically synthetic and will never help anyone. Its basically composed of chemicals one would never eat, so I don’t suggest it. Nothing thats artificially made or synthetic. In Ayurveda they say that when you have a meal 1/3 of your stomach should be filled with food, another 3rd with water, and another empty. This is for the best digestion, If you do these simple things you’ll be fine.
Losing 1-2 pounds a week is best and normal. Not 2-3 pounds every week.
1. You don’t want to lose muscle, that is bad! Your muscle burns calories…
2. If you lose fast, you are more likely to keep it off long term.
3. Never, ever eat less than 1200 calories for a female, and 1500 calories for a male
4. Weight loss=diet and exercise
5. Don’t get discouraged if the scale doesn’t move. It should be more about being healthy. Also when one begins to diet and exercise, they might gain some weight in the beginning because their muscles are holding more fluids.
6. Eat enough Fiber
7. Drink at least 8 cups of water a day, or more depending on your exercise and if it is hot where you live
All you need is a stability ball, resistance tubes, and a medicine ball (really cheap at Walmart)
To see in action, copy and paste into expertvillage.com.
This workout routine makes me feel good, energized, and I’m seeing results fast!
Monday- Chest/Biceps/Abs
Dumbbell Fly on Stability Ball
Dumbbell Bench Press on Stability Ball (as you get more advanced, can use one leg)
Alternating Dumbbell Curls
Dumbbell Hammer Curls
Weighted Stability Ball Crunches
Preacher Curls on Ball
Resistance Band Chest Exercise
Pushups on Ball
Opposite Arm and Leg Extensions on Ball
Lie on Ball and roll forward, then roll back (refer to ball brochure)
Lift Ball behind your back as you are kneeled on the floor (refer to ball brochure)
Tuesday- 30 Minutes MIN to 2 Hours MAX of Cardio
Wednesday- Triceps/Shoulders/Abs
Resistance Band Overhead Triceps Extension
Triceps Kickbacks
Dumbbell Overhead Press on Stability Ball (think of goalpost)
Dumbbell Lateral Raises
Deltoid Front Raise
Skull Crusher using Dumbbells
Mountain Climber
Triceps Extensions with Dumbbells
Stability Ball Crunches (can be weighted)
Lower Abs Weighted ball Exercise
Burpees
Thursday- 30 Minutes MIN to 2 Hours MAX of Cardio
Friday- Back/Legs/Abs/Hips
Back Extensions on Stability Ball (strengthens lower back)
Dumbbell Squats
Stability Ball Wall Squat (knees not further then toes)
Dumbbell Lunges
Dumbbell Calf Raises
Seated Calf Raises on Ball (works the lower calf)
Upright Dumbbell Rows
Standing Resistance Band Rows
Seated Resistance Band Row
Single Arm Dumbbell Row
Hip Lifts (works the glutes and core)
Side Lying Abduction Leg lifts on Ball (can use ankle weights to add resistance)
Obliques Curl/Side Plank on Ball
Saturday- 30 Minutes MIN to 2 Hours MAX of Cardio
Sunday- Rest