WEIGHT ISSUE'S PLEASE HELP ME!!!!!?
I am a girl I am 5′7 and 1/2. I weigh roughly 183-ish. I do have muscle though. I am not terribly overweight, I am about a size 10-12. Is it possible for me to be a size 6 (im flexible, an in-shape size 8 will do too) in about 4 1/2 weeks???
If yes how would I go about doing so (I just got a fitness club membership too). How many times a week should I work out, how many calories a day should I consume, what are some good food suggestions? Keep in mind Im under 18, and I will not crash diet/be bulimic/ be anorexic.
thanks for your help!!
NO ACAI BERRY PRODUCTS!
Tagged with: acai berry • diet • Fitness Club Membership • food suggestions • good food • how many calories • how many calories a day • ish • shape size • size 6 • thanks for your help
Filed under: Fitness Club Membership
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I wouldn’t suggest any diets, if you want to loose weight, stop eating snacks, sweets and fried food.
Do a few exercises every day, and follow these tips I picked up in health class and made a short article of:
DO NOT DIET, if you diet your body will think your starving and thus when he looks you have a chance to eat, he’ll eat tenfold, ’storing’ food, and making you fat! Eat at least 1500 calories everyday to maintain your body, here are some tips to help you lose weight.
Tip1: NEVER diet unless you mean the no chocolate and no fried stuff diet, make those things off limits, but it is important to eat everything else, cooked meat is the healthiest meat!
Diets can make you a bit thinner, but after a few months, you’ll get even fatter, this is because when you diet the body gets less calories, he thinks your gonna starve and when he sees food he’ll eat a lot more, to save you from starvation :P
Tip2: Cut the sweet drinks, you lose at least 2-3 pounds per week if you stop drinking sweet drinks.
Tip3: Don’t go to gyms, you’ll end up wasting your money.
Tip4: Take 5 minutes everyday and do 25crunchs or any other exercise, You’ll be amazed at how much it’ll help you feel better and it’ll lose a few pounds for you per week.
Tip5: Make a habit of it, 25 crunches or any other exercise everyday, walk, don’t take the bus, take the stairs not the elevator, these things look small, but together, they are very powerful!
Tip6: CUT LOW ON SWEETS, your brain needs sugar, (lactose) but don’t over do it, 1 chocolate bar/chocolate yogurt/day, not more!
Tip7: Eat more natural yogurts! Look at the yogurt, eat it only if you found the "BIO" label on it, that means it’s natural and good for you!
Tip8: Drink A LOT, the body sees water as the most important resource in it, if it has less than it needs, it’ll reserve it’s water to avoid being dried out of water, if you lose 5% of your body water, you’ll start dying. If you want to lose water weight, drink a lot of water, the body will see you have enough and lose the extra reserved water which will make you slimmer!
Tip9: Remember that fast food and fried food causes love handles and fat thighs! Stay away from that :P
Tip10: Don’t try to loose a lot fast, you’ll get flabby skin, take it easy.
Tip11: DO NOT PURCHASE ANY PILLS, everything like that sucks, hard.
They don’t help, trust me, they’ll just screw you up and take your money.
Tip12: DO NOT FEAST, that is like a diet, but much, MUCH worse! If you feast, again, your body will think your starving, and as a result, when you start eating again, you’ll eat a lot more, more than you lost, a lot more, and gain a lot of weight, so that’s a no no, don’t feast, it’s unhealthy and doesn’t work.
Hope I helped!
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Okay, you asked for it. Here it comes….
Losing fat and keeping it off takes 3 things to be successful:
1) A properly designed diet (this is 80% of it)
2) Lifting weights (this is 10-15% of it)
3) Cardio (this is 5-10% of it)
for the diet:
I’d say you’d need 1500 calories. 650 of those calories should come from protein. The remaining 850 should be split amongst carbs and fat however you like.
Another dieting method you could try, and I recommend, is a low carb diet. You can implement it like this:
Still eat 1500 calorie every day.
Still eat 650 calories from protein.
Now eat 650 calories from fat.
Eat 200 calories from carbs.
For the low carb method, you should design your meal plan around these food sources:
Protein: eggs, chicken, tuna, salmon, white fish, turkey, whey protein powder
Fat: almonds, cashews, all natural peanut butter, avacado, extra virgin olive oil, fish oil capsules, evening primrose capsules
Carbs: only GREEN veggies.
For the first diet method you can use the above protein and fat sources but you can also add these carbs to the mix:
fruits, any veggies, oatmeal, rice, potatoes, pasta
for the weights:
3 times per week (mon/wed/fri)
1. Squats 2 x 10
2. Bench Presses 2 x 10
3. Bent-Over Rows 2 x 10
4. Overhead Barbell Presses 2 x 10
5. Stiff-Legged Deadlifts or Leg Curls 2 x 10
6. Barbell Curls 2 x 10
7. Donkey Calf Raises or Standing Calf Raises 2 x 10
8. Reverse Crunches 2 x 10
Start light and add volume and weight gradually over the first 6-8 weeks. So after 2 weeks, change the 2 set to 4 sets. After 4 weeks, change the scheme to 4×8.
For the cardio:
Start off slowly because our bodies are highly adaptive. 30 mins 3 x per week AFTER your weights. LOW intensity only. Low intensity is defined as keeping your heart rate between 125-130 beats per min. Stationary bike is fine. Walking on the treadmill at an incline is fine. Running is not fine. Each week add another day of cardio to the mix. When and IF fat loss stalls then add 10 more mins to the mix. Don’t adjust the calories downward. They are low enough. ONLY add this cadio adjustment IF you are positive your diet is 100% according the numbers above. If your diet is NOT 100%, fix it first.
good luck!
I use this really cool site that tells you how many calories you should consume based on your height and current weight. It will tell you how many you need to consume to lose weight, and how many you need to maintain the weight (helpful for once you’ve reached your target weight). The site is: http://www.freedieting.com/tools/calorie_calculator.htm
I would stick to the lowest amount of calories it tells you to consume, and maybe lower it by 50-100 less than what it says. For example, if it tells you to consume 1300 to lose weight, I would personally stick to 1200. Best way to keep track of your calories is by eating Lean Cuisine’s or that those types of meals. They actually have the calorie amount printed in the box so you know exactly how many you’re getting. They also have meals for breakfast (egg muffins). They’re low in calories and sodium too. I’d initially start of writing down the amount of calories in each meal I eat for that day, and then keep track of it that way.