I need a workout program that will help melose weight?

Question

I am looking to start losing weight. Right now I weigh around 290 and when I am all done I wanna be down to around 220. I was wondering too go along with my diet, what is a good workout plan to do? I don't really wanna hit the weights too hard, cause then I won't lose the weight. I wanna lose it before i tone it.

Answer 1

Don't over complicate it! If you do you won't be successful..... calories in..calories out. Get up and start moving.

Answer 2

There are thousands of ways to exercise. Some are more effective than others but ultimately the most effective exercises is the one you will actually do. Walking is one of the best things you can do. The problem with walking is that America is not set up for walking. We are spread out and you have to drive everywhere. So people try to walk just for the excersie and not for their commute. It's very hard to walk without a destination. It just feels wrong. There are two ways to fix this problem. One is to find a nice park with a hill to climb or a waterfall that is deep in the woods. The waterfall or the summit become your destination on the way in and your car is the destination on the way back. The other more habit forming way would be to park further from work to incorporate some walking in your commute. The cool thing about this is that you can park further and further away until you are walking a few miles each day. Walking is never boring is you have a destination or something to see, but it is kind of weird if you don't. Since exercise is a lifelong commitment, you might consider moving into a high rise neighborhood that requires you to walk in the future.

As far a weights go, I just got done with my work out. Building muscle will help you to lose weight. Even if it slows the weight loss number down a bit you lose fat faster because the muscle burns calories while you sleep. Strength training is good for everyone who's body can take it, which is almost everyone.

Answer 3

No more than 2000 calories per day.
No more than 14000 calories per week.
Eat your ~2000 calories over 5 or 6 mini-meals throughout the day.
Throw away the food that is bad for you. If it has sugar, get rid of it. You know what you should be eating and what you shouldn't.
Drink a gallon of cold water per day.
Expend more calories than you have been. If you don't use weights and only do cardio, it's going to take longer but you can do it.
Get a heart rate monitor so that when you exercise, you can measure how hard you're working out. Workout for >45 minutes per day (walking on a treadmill, cycling, etc) at least 3 days per week. You need to get your heart rate over 65% of your maximum and keep it there for over 45 minutes each time you workout (doing cardio).

Answer 4

Go to http://sparkpeople.com/ great website free to join.

http://www.myfit.ca/

Diet is First and for most when trying to lose wight you can lose weight just dieting alone but throw cardio and weight lifting in the mix you would become a calorie burning machine. This is what I do and it may not be for everybody . 1st 30 minuts of cardio 65% max heart rate "BPM" then 30 minuts wieght lifting high reps 4 sets of 15 or 30 3 to 4 days a week . If it sounds like another languge to you got to the website I posted and hop it helps .

Do you use a heart monitor to check you heart beats per minute ? If you don't you should, that is one of the only ways to tell when to make the speed harder and the incline higher on your treadmill. Max HR based on Age .

This is the one you'll most commonly see and is the easiest to calculate, but it's also the least accurate since people of the same age can have widely varying maximum heart rates. This is the recommended method for beginners and those who cannot reach high intensities in their workouts.

For men, subtract your age from 220. This is your max. For women, subtract your age from 226.
age 35-220=185 calculate your zones from here using the following percentages:
65% Lose Weight 185x65%=120 minute
or go to
http://www.active.com/calculators/heartr...
You may not be able to keep your heart rate low @120bpm but in a week or so you will see your heart get stronger and the pounds melt away. for diet tips go to http://www.sparkpeople.com it is free to join . Good luck.

Answer 5

If you can get to a club make an appointment with a trainer and have him set up a program. If not, why not start with a really good brisk walking program for 30-60 minutes every day of the week. This is a good starting point. Good Luck

Answer 6

The more muscle you have the faster your metabolism will be. Start out slow, maybe just 20-30 minutes doing a cardio activity (walking, biking, etc) and then 30 minutes with the weights. Don't forget to stretch.

Answer 7

Billy Banks Tae Bo. I recommend this for anyone trying to lose wieght because it really works.