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I'm 5'4" and 149 lbs. I want to lose 10-15 lbs in the next 3 months. My diet is good (no fast food, lots of water, etc.) But just for a guideline, about how many calories should I be getting per day to reach this goal?

Exercise is the main part I need help with. I can't get a gym membership right now, or buy any expensive equipment, so that's not an option. So basically I have running, basketball, biking, jump roping, and other stuff like that available. How much of each of those specific activates should I do to burn a good amount of fat each day?



Replies


Posted by Reply
angelinadiaz
Newbie
1 Posts
9/6/2010 1:36:11 AM
I think yoga and daily exercise will help you to lose weight.


downwitthefat
Stage 2 Fit
39 Posts
7/9/2010 4:05:11 AM
well you should have around 1200
calories. basketball burns about 500
calories per hour so if you need to burn
more than 1200 calories a day. so do the
math. i'm guessing about 3 hours a day.
the thing is if you play basketball with
5 year olds... then you won't be burning
500 calories right. it does defer and
it's just an estimate. the truth about
exercise was never the duration but the
intensity. if you want to lose that
weight you have to take note of how many
calories you out in and burn.


grehamjones
Newbie
1 Posts
5/29/2010 1:38:27 AM
Eat a diet food with lots of fresh fruit and vegetables.If you need to lose weight, choose a well balanced diet food such as Weight Watchers, rather than a fad diet.Use low-fat milk-dairy products in eating. Mostly eat fruits and vegetables that are currently available in-season. In lose weight you can not eat calories, saturated fats, cholesterol, sodium, and sugar.


Personal Trainer
Moderator
5/6/2010 8:38:56 AM
Hey, I'm a big fan of your acronym. Those are awesome exercises that you've put in a good little client friendly way to remember.. :) A+


FitforTwo.TV
Stage 1 Fit
19 Posts
4/7/2010 12:48:18 PM
Try not to focus on calories, small meals every 2-3
hours keeps the fire burning!

Also, you don't need a gym or equipment.

Here's an acronym to help you remember a circuit:

Some Lucky People Deserve Brock and Marta

(I'm Brock, my fiance is Marta).
The first letter of each word stands for an exercise:

Squats
Lunges
Push-ups/Plank
Dips
Burpees
Move (skip, run on the spot, etc.)

I hope this helps!


livingsmart
Apprentice
11 Posts
3/22/2010 4:27:31 AM
Have you considered visiting a clinic for weight loss
help? Perhaps you are thinking about trying to lose
weight and would like a program to help you do
that. Here are a few tips to keep in mind before you
make a final decision.

1. Does your current situation prevent you from
taking on something new? With careers to deal
with, family obligations such as doing things with
the kids, church, and so on, there is not a lot of
time to join a program with weekly meetings.

This is an important consideration because joining
the program and not following through does not
accomplish anything for you. In situations like this
online weight programs provide the best
alternatives.

2. If you feel strongly that you can attend meetings
getting together with other members and group
leaders is very beneficial. This is true whether you
are really losing weight or not.

It's nice to get a pat on the back when things are
going well. It is also nice to have an encouraging
word when you fall off the wagon so to speak.

Thanks.


soni12
Newbie
1 Posts
1/6/2010 8:53:48 PM
hello my name is soni here are few tips to loose
weight
Excess weight gain has become a phenomenon in
today's age, when lifestyles have become sedentary,
and food more liberal with extra calories. Today our
children prefer T.V. over their friends and play,
merely a reflection of their parents who also
somewhere prefer T.V. over socializing or even over
spending time with their children (if they spend
some time surely some running around will help
burn some calories). These are only a few factors,
which have resulted in increasing amount of people
with the problem of excess weight or obesity.

Yogic asans for arms and legs:

Tree pose, Hero pose, Dog pose (face up), Dog pose
(face down), Swinging lotus pose, Bridge pose (face
up), Bridge pose (face down), Celebacy pose, Squat
and rise pose.

Yoga plan to tighten the chest:

Triangle pose, Hero pose, Baat pose (lying on back),
Cobra pose, Wind releasing pose, Dog pose (face
upand down), Lumbar wheel pose, Spinal twist.

Yoga Asans to tone up thighs and hips:

Sun salute, Hero pose I + II, Triangle pose, Angle
pose, Dog pose (face up), Dog pose (face down),
Celebacy pose, Advanced wind releasing pose,
Butterfly pose.

Pranayama (breathing exercises)

Yogic Breathing: Inhale. First blow your abdomen,
and then expand the chest. While exhaling, first
relax the chest and then the abdomen. Practise like
this for 10 times.

Meditation and Relaxation

Focus your attention on your breathing, feel its
temperature and keep your breathing, thoroughly
equalised (i.e. inhale for 3 sec and exhale for 3
secs).

Naturopathic treatment

This can be done in conjunction with the above
yogic exercise plan. For the naturopathic treatment
you will need to consult an experienced naturopath.



Chromotherapy: refers to treatment of disease
through sun-rays, directly or indirectly such as
sun-charged water, oil etc.
(i)

Green water: is neutral in nature and help to reduce
excessive heat in the body.
(ii)

Yellow\orange water - 25ml or cup of this should
be taken twice after each major meal. It is beneficial
for cases in which improper digestion and
flatulence is there.
Hydro therapy: refers to the treatment of
disease with water.
(i)

Cold shower: It should be taken after whole body
dry friction, and helps in dissolving and burning fat.
It also helps in cases of cellulite.
(ii)

Steam/sauna / Hot foot bath: They all help to
reduce fat by removing toxins and morbid matter
from the body. Helps to dissolve fat.
(iii)

Enema: This is a method of cleaning the intestinal
tract, to know more about it Click Here.
(iv)

Water intake: 8-12 glasses of water should be
taken per day. Water should be taken at least
hour before meal .
Fasting: also helps in burning fat.
Dicto-therapy:


Carbohydrates is one of the major source of weight
gain. Breakfast may consist of food consisting of
proteins and fat. Lunch should consist more of
carbohydrates and dinner should have more of
proteins. In addition increase of vitamins and
minerals through vegetables and fruit will help you
fill stomach and change quality of calories and
reduce fat. Roughage taken in form of wheat/oat
bran are highly beneficial to detoxify digestive
system and help to reduce fat from body


workoutlover
Newbie
1 Posts
9/18/2009 11:10:59 AM
u neeed to run man (like u stole something lol) all that cardio will burn your fat
ps not the treadmill it burns 3 times less fat because on the treadmill ur just bouncing up and down
and when u run outside u need a nother force to propel u forward

sorry for the spelling


rgrajagiri
Newbie
1 Posts
9/9/2009 9:27:01 PM
Yoga can help you promote weight loss. It does not require any huge budged and it is also help to obtain healthy life.


michelleturner
Newbie
1 Posts
6/6/2009 7:50:34 AM
Yeah, everybody says 45 mins a day, but I mean how many miles running/biking, how many jumps with a jumprope, etc. I want to get a specific number.

And like I said, I can't really afford to buy stuff like adjustable weights now, so what is a good weight of dumbells I can start off with.



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