Topic: is this a good exercise plan to lose weight?
September 19, 2019 / By Corynn Question:
i began my diet recently which consists of 1300-1600 calories daily and started running for 20 minutes 3 times a week and strength training also 3 times a week for 10 minutes. I am a beginner in running and strength training so is this good enough to lose weight? i plan to intensify these workouts each week. If this is not good enough to get my weight loss going then what is? I am 5'9 and weight 165 pounds if this helps and plan to lose 30 pounds.
Bethney | 3 days ago
I am literally the same weight and almost the same height 5 11.
Bur the most important thing is your diet. It is all about portions and nutrition. For the exercise, cardio is best for losing weight.
You cannot target your inner thighs by themselves. When you lose fat, you lose it evenly throughout your entire body. Some parts of your body hold a higher amount of fat than others, so let's say you start losing fat. You may notice your arms becoming very defined, but your thighs still look 'fat'. If you kept losing fat, eventually your thighs will look defined, though your arms at that point will appear 'ripped' and VERY LEAN. Every BODY is different. The ONLY way to lose fat on the body is to do aerobic exercise 4-6 times a week, for at least 30-45 minutes, working up to 60 minutes, in your FAT BURNING target heart rate range, NOT in your aerobic range. You take your Maximum Heart Rate (220), subtract your age, and then multiply that result by 50-60% and THAT is the heart rate you want to maintain during your exercise for 30-60 minutes 4-6x per week. ALSO, you MUST eat 5-6 meals a day. They can be small, but keep them consistent, every 3 hours or so. This fools your body into thinking it ISN'T starving, so it can release the fat you currently are holding. Add some light resistance training 3x a week (weights) using 10-15 reps per set (2-3 sets per bodypart) and you will make great strides in losing bodyfat AND reshaping your body so it looks firm. You don't want to be skinny and loose, do you?
swap out brown rice or quinoa yes even the new super food which both add up to about 220 calories per cup for cauliflower or roasted peppers that are only about 30 calories per cup
soups can be both filling and comforting try making a garden or bean soup with low salt broth and store in portion sized cups for later
if you re trying to lose weight with your significant other pack each others lunches the lunchbox surprises will keep the both of you motivated
Originally Answered: Please Help: Is this weight loss (exercise & diet) plan good enough? (Yes or No Question) Opinion Needed! :)?
It's hard to say. You're already pretty tiny so you might not lose weight as fast as something who is overweight but doing the same routine as you.
You're burning about 2,800 calories a week just through diet. The calories you naturally burn (1400) minus the calories you consume (1000) = 400 calories. You lose 400 calories a day through diet and if you times that by 7, that means you lose 2800 calories per week.
Since you need to burn 7600 calories to lose two pounds, you still need to burn 4800 more to achieve your goal. That means you need to burn almost 700 calories per day through exercise. I think it can work depending on how intense you work out, but I can't say for sure.
What I think will help you is lifting weights. I know, I know, you gain weight when you do that but it is muscle and that will only increase your metabolism. But you can always get a scale that has a body fat percentage monitor to track your progress. I have a Tanita one. It's a little pricey but it's worth it.
If I were you, I'd also try to cut back on carbs. Try to eat them only in the morning/early afternoon. In my experience, if you eat carbs past 5 at night, even if you stick within your caloric limits, you'll weigh more the next morning then you did the day before. It is only water weight but keeping your water weight level at a minimum will help you burn more fat.
Hope I helped. Good luck!!