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how to lose weight
Hi I weigh 56kg and i'm only 5feet I really want to lose weight but its really hard for me especially on my thighs...i have really big thighs and arms. I want my body to be lean not bulky .what should i do and eat?
I'm not very good at metrics so I converted 56 kg and come up with between 120-129 lb. That's not ideal but I've seen a lot more weight stacked onto a 5' body. You don't mention your body make up; eg: you say you have really big thighs. Are the muscular, a bit flabby, or littered with cellulite? You also didn't mention your age. Losing weight and/or contouring your body is really not that difficult but it does take time. Regardless of all the TV and print ads put out these days it's never that simple. For the purposes of my post I'm going to pretend that you are between 21-30 years old and other than the weight you want to lose pretty healthy.
walking at a clip of 1.5-2.5 mph is a good start. I will help you achieve a healthy level of cardiovascular fitness (you will soon find yourself wanting to do more and that's fine but don't rush it). In addition to walking/jogging I would suggest incorporating strength train into to your routine. You don't have to lift heavy weights to lose weight or to shape your bodyp. If you aren't experienced in strength training I'd suggest you join a gym that has a full menu of exercise equipment like cardio machines (doing the same form of exercise will get boring and cause your muscles to adapt to that one form of exercise and eventually you will see less and less progress), freevweights, strength, and core equipment.
I don't know your level of fitness so I can just give some general guidelines.
I'd suggest that for every day you walk you do a day of strength/core training on the next day. Let's say you are fit enough to exercise 20-30 minutes daily. A plan like the one that I've listed below will do wonders for your self confidence AND your shape. Don't judge your progress by your scale alone rather consider mood, energy levels, the way pyour clothes fit etc.
Monday-walk at a 1.5-2.5 MPH pace 20 - 30 minutes. Increase or decrease the intensity depending on your level of fitness.
Tuesday-assuning that you have joined a gym or are already a member of one do a strength workout (on machines for now). Do exercises for chest, biceps, triceps, and core. Keep the workout between 30-45 minutes to start. Rest 30 seconds to 1 minute between sets. Do 2 sets of 15 repetitions for each exercise then go home! No cardio on this day
Wednesday-do some kind of cardiovascular exercise for 20-30 minutes. If you walked on Monday swim, cycle, elliptical, stepper this day.
Thursday-strength training for back/shoulders/core. Workout at least 30 minutes and try to increase your length of workout and resistance every week.
Friday-cardo. Same as Wednesday. Try a new form of exercise
Saturday-strength training for quads (front of thigh), hamstrings (back of legs), calves, hips, glutes (butt). Leg workouts will be your most challenging because they cause pain (a nice pain) and work the biggest muscles in your body. Don't worry about making your legs bigger. It takes a long time for that and when you do it'll a pleasing gain
Sunday-the Lord says to rest on Sunday. It's best to do what he says!
Of course all of this won't do you any good unless you take care of your diet (not to be confused with "going on a diet". A ratio of 60% good clean carbs, 30% good lean protein, and 10% "good fat" (yes, some fats are good fats) would be an ideal mix yo help you achieve your goals.
Of course see your doctor before starting ANY exercise program to determine if there is any reason you shouldn't engage in the activities planned.
You can contact me via email ***@**** if you have any questions
Good luck and be happy!!!
walking at a clip of 1.5-2.5 mph is a good start. I will help you achieve a healthy level of cardiovascular fitness (you will soon find yourself wanting to do more and that's fine but don't rush it). In addition to walking/jogging I would suggest incorporating strength train into to your routine. You don't have to lift heavy weights to lose weight or to shape your bodyp. If you aren't experienced in strength training I'd suggest you join a gym that has a full menu of exercise equipment like cardio machines (doing the same form of exercise will get boring and cause your muscles to adapt to that one form of exercise and eventually you will see less and less progress), freevweights, strength, and core equipment.
I don't know your level of fitness so I can just give some general guidelines.
I'd suggest that for every day you walk you do a day of strength/core training on the next day. Let's say you are fit enough to exercise 20-30 minutes daily. A plan like the one that I've listed below will do wonders for your self confidence AND your shape. Don't judge your progress by your scale alone rather consider mood, energy levels, the way pyour clothes fit etc.
Monday-walk at a 1.5-2.5 MPH pace 20 - 30 minutes. Increase or decrease the intensity depending on your level of fitness.
Tuesday-assuning that you have joined a gym or are already a member of one do a strength workout (on machines for now). Do exercises for chest, biceps, triceps, and core. Keep the workout between 30-45 minutes to start. Rest 30 seconds to 1 minute between sets. Do 2 sets of 15 repetitions for each exercise then go home! No cardio on this day
Wednesday-do some kind of cardiovascular exercise for 20-30 minutes. If you walked on Monday swim, cycle, elliptical, stepper this day.
Thursday-strength training for back/shoulders/core. Workout at least 30 minutes and try to increase your length of workout and resistance every week.
Friday-cardo. Same as Wednesday. Try a new form of exercise
Saturday-strength training for quads (front of thigh), hamstrings (back of legs), calves, hips, glutes (butt). Leg workouts will be your most challenging because they cause pain (a nice pain) and work the biggest muscles in your body. Don't worry about making your legs bigger. It takes a long time for that and when you do it'll a pleasing gain
Sunday-the Lord says to rest on Sunday. It's best to do what he says!
Of course all of this won't do you any good unless you take care of your diet (not to be confused with "going on a diet". A ratio of 60% good clean carbs, 30% good lean protein, and 10% "good fat" (yes, some fats are good fats) would be an ideal mix yo help you achieve your goals.
Of course see your doctor before starting ANY exercise program to determine if there is any reason you shouldn't engage in the activities planned.
You can contact me via email ***@**** if you have any questions
Good luck and be happy!!!
I weigh 88 lbs @ 138 cm. Here's the tips I will give you. Listen.
- Jog everyday for about 20 to 30 minutes.
- Eat vegetables and fruits. Also eat foods with protein that helps you to digest faster.
- Make plans for your diet.
- Search for the calorie intake you need.
- Find how many calories in a particular meal.
- Eat breakfast so you will not tend to eat too much later in the day.
- And also, make your diet and exercise a fun and a way to kill time.
Good luck!
- Jog everyday for about 20 to 30 minutes.
- Eat vegetables and fruits. Also eat foods with protein that helps you to digest faster.
- Make plans for your diet.
- Search for the calorie intake you need.
- Find how many calories in a particular meal.
- Eat breakfast so you will not tend to eat too much later in the day.
- And also, make your diet and exercise a fun and a way to kill time.
Good luck!
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