how do i lose 10 kilos in 2 months?

Question

how much calories should i be eating per day
how much exercise should i be doing per week and what types.
please please be specific. i know i can do it when i know exactly what i have to do.
thank you in advance

Answer 1

i'll give you my trick. This way I lost 5 kilos in 2 weeks.
Plenty of excercise especially cardio like running or cycling are very good. I usually run about 2-3 km per day. Howver one can't ignore som muscle work too as build up of muscle uses up a lot of fat. weights. ab excercises etc. My big trick for diet is fruit and fibre (not the Kellog's kind)
I alternated breakfast between Skimmed yoghurt and oatmeal. Oatmeal has a lot of fibre so it fills the stomach quite a long time. At lunchtime I have one banana and one apple. Thats quite enough if you don't have a job that's too physically demanding. In the evening a light meal with plenty of veg, rice and small portions of meat. No alcohol as it slows your metabolism. It worked for me, it might do it for you

Answer 2

Don't get overly concerned about your weight. Think more about being healthy and looking good. Diet is extremely important. To slim your body you must:

Burn more calories than you eat.

Cut your fat intake.

Eat three cups of fat free low cal yogurt a day (make sure it has live cultures in it) and pineapples. This helps you break down your food.

Do 45-60 min. of aerobic exercise a day (preferably before you eat in the morning). This will attack the fat.

Do 20 min of weight training three times a week. This will build lean muscle which will in turn burn fat.

I lost 40 lbs in two months and have kept it off for two more months doing this. I also took my body fat % from 30% to 14%

Be Blessed

Answer 3

This Site Might Help You.

RE:
how do i lose 10 kilos in 2 months?
how much calories should i be eating per day
how much exercise should i be doing per week and what types.
please please be specific. i know i can do it when i know exactly what i have to do.
thank you in advance

Answer 4

The Best Exercises To Lose Weight
http://weightloss-tips-guide.blogspot.com/2006/09/best-exercises-to-lose-weight.html


Helpful Tips to lose weight
http://weightloss-tips-guide.blogspot.com/2006/09/helpful-tips-to-lose-weight.html

Answer 5

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

Hope this is helpful to someone.

Aloha

Answer 6

this is just me but i lost 8 lbs in a week from running 2 miles a day and playing racquetball. i lose weight fast.

Answer 7

jog 3 to 5 km every morning before breakfast,
cut down on carbohydrates,
reduce calorie intake.

Answer 8

Why not take the guesswork out of it.
Email me if you are serious. I did a nine day cleanse and lost 10 pounds and kept it off. A 30 day cleanse will average30 pounds and you will feel great!!! Money back guarantee and nothing to lose but weight!

Answer 9

Cut off your leg.