k im trying to loose about 15 lbs in a month can anyone help me out excercises and how many times to do it?

Question

what types of food to eat what sould i do please be detailed thanks

Answer 1

Got you covered. Let's start with the diet. The following things are enemies to weight loss:

-- High fructose corn syrup (soft drinks, fruit juices, junk food)
-- Trans fat (chips, nachos, pretzels, baked goods, junk food)
-- Saturated fat
-- Refined flour/sugar

The following foods are weight-loss friendly:

-- Nuts (any kind, almonds are best)
-- Beans/Legumes
-- Green vegetables (raw spinach tops the list)
-- Lowfat dairy products
-- Eggs
-- Lean meats (especially fish and poultry)
-- Whole grain breads/cereals/pasta
-- Fresh fruit (anything that ends in "berry" is a winner)

Here's the good news: You don't have to count calories. Be sure to eat breakfast every day within 90 minutes of waking up (people who don't are 450% more likely to be overweight), and aim for six small meals per day instead of three squares per day
(it helps keep your metabolism running high). Drink lots of water and tea, preferably 100% green tea or black pekoe tea for the antioxidants. Also, take a tablespoonful of olive oil three times a day, preferably before meals -- it's high in "good" fat and acts as a natural appetite suppressant. Finally, try to get at least 25 grams of fiber into your diet every day -- you may have to take fiber supplements, but it'll help your weight loss efforts and will also help keep your cholesterol numbers where they need to be.

VERY IMPORTANT: For half a day, once a week, chuck all the rules and eat whatever you want. Just don't stuff.

Now let's talk exercise. The two best types of exercise for weight loss are: (1) Circuit training -- you want to do a full-body workout where you go right from one strength training exercise to the next. Use light weights -- no more than 70% of the maximum you can lift one time with good form. Do 12-15 repetitions of each exercise and do the circuit 2 or 3 times. Here's a good full-body workout list:

Squat
Bench Press
Lat Pulldown
Military Press
Upright Row
Triceps Pushdown
Leg Extension
Biceps Curl
Leg Curl

The circuit training should be done 3 times a week and never two days in a row. (2) Sprint drills -- pick an aerobic exercise you like, such as jogging, swimming, cycling, etc. Do a 30-second "sprint" followed by 90-120 seconds of "low pace" exercise, repeat 8-12 times. Do sprint drills 3 times a week, preferably on the days that you're not doing circuit training.

Good luck!

Answer 2

My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don't over 60 minutes at a time. Do planks and other abs exercises on alternate days.

On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.

Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!

Answer 3

Fifteen pounds in one month is quite a radical weight loss. You could harm your health with such a crash diet. May I suggest a more gradual slimming down accompanied by a slow increase in physical exercise? Two excellent and well-proven plans are the 5BX for men and the XBX for women, both developed by the RCAF (Royal Canadian Air Force). Here's a website where you can find them both:

http://www.statesa.com/gettingfit/5bx.php

Look on the left side for the 5BX and XBX buttons. Also, toward the bottom of the page, below the images of the book covers, there's a note on using the plans to lose weight. Best regards and good luck!

Answer 4

Key is eat less, no in-between snacks, and don't eat after 6pm.
Eat foods that contain little or no carbs/sugars. Like breads, pastas, candy, ice-cream, pre-packaged ready to eat meals high in fats.
Eat lots of vegatables, and fruits, yogurts, meats high in proteins.

Then exercise at least three to four times a week for over 20 minutes. Walk, bike, play a sport, do pilates(pil-latte-s). Any thing to get your heart rate up for that time period.

If your really heavy then ask your doc for assistance on how to proceed. You don't want to die due to over exersion.

Remember, MODERATION IN EVERYTHING, is the key.

Answer 5

Subway. I know it sounds funny but I didn't do any extra exercise and ate Subway. I lost 10 pounds in three days. Crazy.