I am 19 years old, and looking to lose about 15 lbs. to get in shape in order to wear a bikini in june.....?

Question

I would like advice as to what workout is good, and how many minutes a day? And what exercises give the best results? My problem areas are my legs :( they arent that big but I'm looking to lose some weight there....

Answer 1

Calories are what determine whether one gains or loses weight. If one exceeds their caloric maintenance level, more than likely, the individual will gain weight. If one creates an energy deficit, preferably through cardiovascular activity/restriction of calories/weight training sessions, the individual will more than likely lose weight. Simple as that!

There's a rule-of-thumb formula for estimating your caloric maintenance level. For men: Add a zero to your weight and then add twice your weight. For women: Add a zero to your weight and then add your weight. For example, I’m a 220 lb. male, so my daily caloric maintenance level is 2,640 calories. If you were engaged in a regular aerobic exercise program, you would require more calories. On the average, walking or jogging a mile consumes about 100 calories.

A pound of fat equals 3,500 calories. To lose one pound a week you will need to expend 3,500 more calories than you eat that week, whether through increased activity or decreased eating or both.

Experts agree that to lose weight you need to exercise for at least 30 minutes at 60%-70% of your Max Heart Rate (MHR). A simple way to calculate MHR is 220 minus your age. So if you’re 45 years old, for example, your MHR would be 220-45=175. 60% of 175 is 105, and 70% of 175 is 122.5. So you should exercise daily for 30 minutes at a heart rate between 105 and 123.

You don’t need additional equipment—infomercial products like the Ab Lounger, Sauna Belt, etc. are all worthless gimmicks so don’t waste your money.

Eat breakfast, and eat five small meals per day instead of three big meals. If you don't wake up ravenous, then you ate too much the day before. Cut back on the foods you eat with high fat and high sugar content. Become familiar with websites like http://chubbyloser.com that contain good information on what to eat, including supplements.

Don't consume alcohol—alcohol is nothing more than empty calories with no nutritional value. Some people will argue that alcohol has some health benefits when consumed in moderation—I’m not debating that—but we’re talking about weight loss here. Lay off the booze if you want to lose the belly.

Drink lots of water, then drink more. Not tea, not Gatorade, not milk. Water. If your urine isn’t almost clear, you need to drink more water.

Answer 2

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Answer 3

Try the South Beach diet. It's pretty simple really. I started it last year in June at 170, size 14 and by August I was 135, size 8. It's really neat how it works, because it stops cravings for sugar and carbs, so you don't have to try to stop yourself from eating them, you just stop wanting them. A high school teacher of mine lost 40 pounds in one semester, and my best friend dropped an astounding 100 in about a year. Basically, you take out refined grains, like white sugar and enriched flour, and eat 100% whole grains instead. You also take out really high fat meats, like fast food burgers, but can eat lean protiens, like chicken and lean beef. For the first two weeks, called Phase 1, you take out grains and fruit all together, and then slowly start to add fruit and grains back in. I'd suggest buying the "Good Carbs, Good Fats Guide" because it lists everything that you can and can't eat. It really helps. I'm on the maintenance phase (Phase 3) now, and I'm still maintaining 135. After the first 2 weeks, it's a really easy diet, and it just makes you feel healthier. I'm only 18, and have the will power of two year old holding a cookie jar, and I'm still managing to do it. Also, this diet is proven to significantly reduce heart disease, blood pressure, and even TAKES DIABETICS OFF OF INSULIN. It started out as a diet for this doctor's heart patients, and they all lost weight, and some of the diabetics said that they stopped taking insulin completely. Oh yeah, and you don't HAVE to exercise for it to work. Exercise makes it faster, but it's not required.

Answer 4

Have you looked to see if there are any trails or parkways in your city? Not all of them are crazy-long or horribly intensive, and they're usually pretty quiet. All you need is a water bottle. Pretty relaxing, usually, and if you like birds or other wildlife, you can stay pretty entertained. (Otherwise you could just bring along a CD player and headphones.) Lots of trails have benches here and there, so you can sit down when you feel like it and get up when you want to start walking again. The muscles in your legs can get pretty toned from the regular exercise, and all the while there's no one screaming at you to kick higher or do more squats. :)

Answer 5

find calorie/fitness calculator on the net, enter your stats and it will tell you how many calories a day you need to maintain your weight. take 300-400calories off that number and that's how much you need to lose weight.
eat 5-6 small meals a day instead of 3 big ones.
5-8 servings of fruit and vegetables a day.
8 glasses of water a day.
4-6 times a week cardio work out for 30-50min plus light weight training.
no junk food, no sodas, no white flour (white bread, pasta, cookies, cakes etc)

Answer 6

How about Tai Bo with Billy Blanks. Drinking about 64 ounces of water a day along with slacking off a little on eating will do the trick.

For the legs how about leg lifts?

Answer 7

Use a Gazelle an hour(or 2 if u can manage it) a day. It's low impact but burns calories fast, keeps track of how long and far you've ran and is decently priced.
[x]melanieinuyasha

Answer 8

Check out weightmelter.net, they have excellent weight loss programs and products that really work. If you want to achieve your weight loss goal, you gotta check them out.

Answer 9

hey nikki, do in home walking by lisa samone, i hope i spelled that right i do her 1 mile walk everyday, and it helps you sweat, and burn alot of calories, she also has 12345 miles dvd you can by or if you have comcast she on ON DEMAND go to sports and fitness its very fun..