If you want to lose the weight in a healthy way and keep it off you should aim to lose about 1-2 lbs a week (meaning 4-8 a month). You may wind up losing more however during first week or two due to loss of water weight. To lose just 1 lb you need to have a deficit of 3500 calories.
To lose 70 lbs in 5 months you would have to lose 14 lbs each month which is too much without the supervision of a doctor. That would mean you need a calorie deficit of about 1633 per day. A healthier way would be to have a 500 calorie deficit for 1 lb loss or a 1000 calorie deficit per day for a 2 lb loss per week. You can create the deficit by eating less calories than you usually do plus exercising. Keep in mind the amount of calories you burn during exercise will vary based on your body chemistry, your fitness level, the type of exercise used and many other factors.
This is a lot to keep track of yourself so I suggest you join a free site that will create a tailored profile just for you and keep track of your loss. I used it with sucess. It's called ***********.
It would be a good idea to check with your doctor before you embark on trying to lose so much weight. Best of Luck to you!
First get the OK from your doctor!!
As for a diet go to http://thepaleodiet.com/
Now for a workout routine do the following.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The link is below
Figure your heart rate by this formula
220- your age 23 = 197 that is your maximum heart rate. you want to get your heart rate between 65%- 85% of your maximum. That would be
125- 167 heart rate. When your doing the peak 8 try to get your heart rate between 125 and 167. Be sure to get cleared by your doctor first!!!
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
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