I have 2 months to lose 14 pounds and gain ab definition..?

Question

Hi. Im 20 years old and i need to lose about 14 lbs by june the 8th as well as build some sort of ab deifinition. I am 6'3 and 214 lbs. I have a big frame which means im not exactly fat but i want to be thinner.

Currently i don't have any weights but im looking for soemthing i can do at home as well as some info on what to eat. I know that working out and simply starving to lose weight isnt healthy. Im a big fan of crunches but i don't know how many i can do in one day safley. Also any cardio that can be done indoors would help as well. Im looking for a detailed response as id like to start today if possible...

How many crunches can i do in one day safley?
How many per set?
How many sets?
Are crunches the best ab workout i can do?
Is it possible to lose 14 lbs in such a short amount of time?
If its possible to discuss this offline let me know.
Thanks

Answer 1

14 lbs is definitely do-able in 2 months but you'll have to work hard at it. Unfortunately you don't have any weights. A man your size probably needs several different weights and is rather expensive. I think its better to join a gym than buy all the weights. But you at least need a set of 20 and a set of 25. Just those 4 individual weights would run you around $50.

How many crunches can you do per day? Probably easily 100. It depends on how active you are. Do about 75 or 100 and see how you feel the next day. If you are a lil sore, that is a good number for you. If you don't feel it at all, up the number. What you don't want to do is so many that you hurt your abs. I do sets of 25 or 30 which is about when I get tired. Then alternate to my obliques (the side). What you need is to work the obliques at least as much as the upper muscles. Also the lower are the toughest to work. You need to stretch them back out each time. Do your crunches over an exercise ball or on an ab lounger so that each crunch is then stretched back out and you are pulling the crunch further. I can give you a lot of good ab muscles.

The problem for a guy your size is the weight training. You should weight train every other day. The muscles need a day to rest. It is difficult since you weight so much you can probably lift a large amount. Thats why a gym membership would probably come in handy for you since you could max on your arms and legs.

Most importantly for weight loss is cardio. Cardio means the heart rate needs to get going really fast. For you being so young this is it
The formula:
220-age= MAX heart rate (220-20=200 MHR)
60%-80% of this max:
200 x .6 = 120 beats per min, 200 x .8 = 160 beats per min.
Therefore the TARGET HEART RATE range for a 20-year old, working at 60-80% (up to 85% for very fit
people) of his/her max heart rate is 120-160 beats/min.

So jump roping is great. You really need to work hard to get the heart rate high so treadmill, biking, jope roping, jumping jacks, boxing are all good cardio workouts. Try some workout DVDs as well.

Edit--for weight loss cut out all soda, alcohol, fast food burgers. That will have an amazing impact on your weight loss. You also want to raise your metabolism. Check out some of my other answers for more tips.

There is lots of great workouts but it's too long to write all that here. Feel free to email me and I'll give you my real email address for any more questions.

Answer 2

OK, the weight loss target is reasonable - just under two pounds a week is perfectly OK. You can do as many crunches as you like - just go by the degree of soreness the day after your workout. Do the crunches on alternate days. That way, the tiny muscle tears that occur during normal exercise have a chance to heal and grow stronger. I was doing 200 a day awhile back without undue discomfort. I did 50 each straight, 50 to the left, 50 to the right, and 50 pelvis lifts. You could probably do more once you get used to it.

On the alternate days, to burn calories, you can do skipping indoors; there's also in-place dancing; if you get a treadmill, get one without a motor - you'll burn more calories on it. You can go for a 45-minute brisk walk every day. Climbing up and down stairs is good.

As for the weight loss, cut down on carbs (but don't eliminate them), cut out fats and oils, fill up on vegetables (other than potatoes). In the protein department, go for very lean meat, skinless chicken, unbreaded fish, but eat smaller portions. Reduce overall calories by 500 a day, and you'll lose 1 pound a week. The other pound will go as a result of your exercising.

Answer 3

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Answer 4

walk between stores that are in close proximity dont drive

Answer 5

prepare lunch at your home and bring it to your work

Answer 6

Consume honey before bed because consumption of honey may help to burn more fat during those early hours of sleep

Answer 7

Chew thoroughly chewing each bite 30 times before swallowing

Answer 8

turn dinner into a healthy lunch the next day by wrapping your lean leftovers in a whole wheat wrap add a little dijon mustard or curry powder for added flavor

Answer 9

Green tea helps in burning more calories because it cantains bioactive substance

Answer 10

shop during your lunch hour while carrying a 7 pound hobo bag and naturally a few new purchases