What is your option for losing extra weight and toning up?

Question

What is your exersice plan? NO diet pills, just ways to loss some extra weight and tone up! I need a good plan that I can stick with.

Answer 1

try to speed walk for 30 min a day
lift weights at least 5-10 lbs for 1/2 hour
increase as you get stronger and have more stamina

Answer 2

I have always stayed away from those false hoped diet pills. The key to weight loss is to space out your meals throughout the day in smaller portions. You also want to keep it low fat with moderate carbohydrates, and high protein. Make breakfast your biggest meal. Try to hit the gym every to every other day with a good cardio regimen (burns fat) as well as a good weight lifting program (speeds up metabolism). Always stretch and walk 5 minutes before a work out because by walking for 5 minutes fresh oxygen is pumped into your system which makes your muscle fibers last longer, which means you have better stamina and get a better workout. For toning purposes I say stick with light weights and do high repetitions with no more then 4 sets per exercise. Also use machines as the resistance that they cause is great for toning. But in order to reveal that long hard work you've just completed in the gym you need to do cardio(preferably an elliptical, because it takes the stress off of your joints while burning just as many calories as a treadmill.) for a good 30-45minutes post-workout. Also remember to have some sort of motivational figure that will keep you focused during this period as it is often easy to cheat your diet and drift off course. Good luck to you!

-Paul

Answer 3

To lose weight, a person has to reduce the calorie intake by some amount by modifying their diet. A diet without sufficient nutrients will only increase the appetite of the person trying to lose weight. Since most people combine a diet with an exercise plan, additional nutrients are required for the growth of muscles required to increase the metabolic rate required for long term weight loss. More information available at http://tinyurl.com/jax5h

Answer 4

Losing weight is difficult. But here I am introducing you some tips to lose a small amount of weight in a healthy that that is also within a week.

Steps to losing weight fast


* Get a set of small hand weights, 3, 5 or 8 lbs.

* Do five to ten minutes of weight lifting for a half an hour after each meal. Lie on your back and slowly lift yourself up with weights in each hand. Do this daily for the full seven days.

* Before or after you take a bath or a shower each day, do five minutes of jogging in place, your weights in hand.

* Do not eat greasy foods. Drink only water and fruit juice. Eat a portion of vegetables at every meal.

* In the morning try to eat fruit. Do NOT dump heaps of sugar on your cereal.

* Follow this regimen for seven days and you will see results.

* Take time to cook, Make food look appealing; don't be afraid to try new things. If you're not sure how to prepare or eat things you can go on an online search engine (such as google) and look how recipes and how to eat things.

* It is a shown fact that one of the "weight loss tips" is not true, many of us believe that if we eat late at night the food turns directly into fat. This is only a myth, food is stored all day into fat, it has nothing to do with time. Make sure you eat a lot of protein, this is important because if you don't have enough protein in your diet you will lose muscle and not fat.(Muscle will be burned but not as much).And finally have fun with it! Make up a dance or jump rope to music, getting active doesn’t mean boot camp!


Quick tips


* Eat plenty of vegetables with each meal.

* Drink plenty of water

* Before buying any food, look for carbs, calories and sugar in the ingredients. You'll want to cut down on all three.

Answer 5

Lay off the alcohol (it's a killer for diets), eat approx. 1,700 calories a day, make sure to eat within 1 hour of waking up and never allow yourself to get too hungry, small meals throughout the day, and interval training.

Interval training can be done any number of ways. The basic principle is to intensify your workout intermittently throughout your workout. Say you walk for 30 minutes. Walk at a relitively slow pace for 2 minutes, then jog for 1, alternating back and forth.

Good luck!

Answer 6

Here's the plan I use. It's geared toward exactly your goals, losing weight and toning up my muscles. The cardiovascular part is pretty intense. I like it that way.

* Monday - rest day or light cardio (walking, slow cycling)
* Tuesday - 30 - 40 minutes high intensity interval training; chest (press, flye, cable flye); triceps
* Wednesday - 30 - 40 minutes medium intensity cycling; legs (leg press, extension, curl, calf raise)
* Thursday - 40 - 60 minutes low intensity cycling; back (pulldowns, rowing); biceps
* Friday - 30 - 40 minutes high intensity interval training; shoulders; abs; lower back
* Saturday - 30 - 40 minutes medium intensity cycling; legs (leg press, extension, curl, calf raise)
* Sunday - 30 minutes very high intensity interval training; 20 minutes low intensity; 10 minutes very high intensity

You can find more details about what I'm doing at my blog - http://fitover55.blogspot.com/

Good luck!

Answer 7

If you're not used to a lot of exercise, yoga/pilates is a good option. Go with a partner, so that you won't drop out just because you didn't feel like going in that day.

Answer 8

What I do(for over 25 years.....)
Jog/run, 2 miles per day for 6 days per week.
Buy great running sneakers.
Buy clothes that keep you cool, not that make you sweat.
Use light hand weights and pump them without hyperextending your joints.
Good Luck.

Answer 9

The key is your diet. Adjust your calorie levels (slowly decrease it, by 100 calories week for 4 weeks) and add some 3 sessions of cardio (45 minutes) a week.

Answer 10

I go to Hot Yoga. It is the Bikram method...you can google it to find a place near you. Also try CLA (google that too) it is all natural and targets tummy fat, it is similar to the properties found in fish oil and can be bought at a health food store. I also go bike riding and kayaking. I try to do exercise that is enjoyable not routine. Good luck.