I’m a 23 year old female, 164cm tall and weight 64kgs, who has recently gotten into going to the gym more and more. I don’t eat healthily all the time (love my weekend McDonalds when I’ve had a big night the night before) and have lost about 10kgs in the last year, give or take a little.
Here’s what my schedule includes:
Monday – 1 hr boxercise circuit class
Tuesday – 1hr body pump
Wednesday – 30 min jog/walk around the lake (morning)
Thursday – cardio/weights training the gym; about 30 mins cardio & 30 mins strength training
Friday – nothing or same as Thursday
Saturday – 1hr ‘extreme revs’ – spin class or 1 hr body pump
Sunday – swimming at the beach or playing tennis or nothing
I’m going to add more cardio in there, as my ultimate goal is to be able to run a half marathon
Thats a great routine not much at all.. I workout 6 days a week all weightlifting for 2.5 hours and i only got sunday off but my diet is in check, also mcdonalds once a week is not a problem at all but if its gets to 2-3 times a week i recommend to cut it off so ahve you mcdonalds on weekend but make sure your diet is strict you dont wanna eat all junk for the rest of the day.. So i say keep up what you do and dont quit
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I’m 16 and really over weight, not just someone skinny who thinks they’re fat. I was wondering if anyone (preferably someone who has lost a significant amount of weight) has any tips for losing weight? I’ve started to make my diet healthier, but I’m not sure what to do for an exercise routine. Some sort of class could be good too. I have asthma and despise running, so hopefully running can be taken out of the picture.
So any really heathly foods and exercise would be good if you know of any =]
Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we’ve known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
Vary your routines. Don’t eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn’t adjust to any one routine.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc.
[mage lang="" source="flickr"]zumba exercise class video[/mage] Health happenings: Aug. 17
Send information about free or low-cost health-related events open to the public one week ahead of publication. Information can be e-mailed to jmorreale@bradenton.com. Listings are due 10 days in advance. Zumba Fitness in VA – Instructor Vanessa Ledesma – Sterling Reston Ashburn Virginia – Class Video
