Another weight loss question has come in this week. Let’s tackle it straight away:
Question: How many days should you workout a week and how long?And when do I start increasing the time and days of my workouts?Being 5′4" female how many calories should I be taking in a day? What do you suggest be the best workout plan?…Currently I am about 175-180lbs and I want to be between 130-140lbs.
Can somebody who knows from experience or a trainer help me( fyi I have my own equiment:wii fit,treadmill,gazelle,wave,and tony little’s easy shaper.I just need to know how to use them or it)Thank you!
I want to be eating 3 meals a day instead of like the 5-6meals a day plans.I want to lose the weight by exercising and eat right.Not popping pills.So please help me begin.
Answer: When starting out exercising, work out every other day, and do something low impact like yoga, swimming, or walking. Up your exercise only when you feel your body can handle it. You don’t want to hurt yourself, so definitely listen to your body.
Use this calculator to figure out your daily calorie needs. It will tell you also how many to cut out for weight loss:
http://www.freedieting.com/tools/calorie_calculator.htm
You have a WiiFiit? Awesome. You can get Just Dance, and get in some really good cardio. 
Good luck!
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Comment by Dusty Mavle — August 29, 2010 @ 12:47 pm
If you have the money to get your own equipment I would think you would be able to afford a trainer. If nothing else don’t starve yourself, stay hyrdated, and cardio every day. For cardio do not run everyday. Walk on the days you don’t run. Make sure it is at least 30 minutes. I’m on a horse.
Comment by What Now — August 29, 2010 @ 1:06 pm
depending on where you specifically want to lose weight i would start out with
1. treadmill every other day starting at running at a medium-high range for 2 minutes then walking for 1 minute 4 times and increasing by about 15-30 seconds every week until about 5 minutes or so
2. wii fit yoga for 20 minutes first week 25 second week 30 minutes third week and stay at about 35 minutes max after that.
And all of those other things are great for toning those areas after losing weight. Gazelle is great for toning upper thighs, and such.
Comment by madsb4 — August 29, 2010 @ 1:14 pm
I was the exact same way. I was 5′3 and 175 pounds.
I started walking most days (4-5 times a week) for about 30-40 minutes a day. You don’t have to calculate the number of calories–as long as you are moving, you’ll be burning calories.
I cut out ALL sugary drinks–that means no sugar soda, no sugar in my coffee or tea, no Starbucks, no juices. Anything with sugar (with the exception of skim/1% milk which has some sugar) I just cut out completely. Also, try to avoid drinks with 100mg sodium.
Then I stopped eating fast food–and fast food doesn’t just mean McDonald’s or Burger King, but ALL fast food. That means no more Panera, no more Starbucks, no Jamba Juice, no Subway, none of that crap. Don’t get salads from restaurants, they have just as many calories as anything else on the menu. Avoid eating in restaurants in general, but if you do, try to eat more chicken, seafood, lean meats, and try to go easy on salty food and ask for less sauce.
Don’t eat anything that comes in a box, and don’t eat anything with health claims on it. It’s all sugar and it won’t help you lose weight. Kudos Bars, Nutri-Grain bars, Luna Bars… they are junk food in nice packaging.
Try not to eat too much fruit, it will make weight loss harder. I know people vouch for fruit being healthy and having natural sugar, but that doesn’t mean its good to have tons of it. One apple a day is fine. One mango in a day is fine. A half cup of assorted fruit a day is fine. A box of strawberries in one day = too much.
Try to eat more vegetables, lean meats, etc.
I did this and I swear to you it wasn’t as difficult as it might seem. If you do this, you won’t even have to count calories because cutting out sugary drinks and restaurant foods and all of that will be more than 3500 calories a week cut from your diet. You can buy equipment if you want to, but you should remember that you don’t need a treadmill to walk a couple of miles.
Comment by marilyn — August 29, 2010 @ 2:11 pm
I’d recommend you try the P90x home workout system. You don’t have to guess on what to do because you will have everything you need to lose weight. There is the nutrition plan along with the workout system. I suggest that you follow the workout program. You will be able to lose weight and tone your body. Here are some actual testimonials from women that have used it along with more details about the weight loss program. http://www.betterbodyjournal.com/p90x/p90x-testimonials-females
Comment by Renee — August 29, 2010 @ 3:11 pm