i lost weight in 2003 by running too much, using trimspa and eating nothing but rice. i had no idea how unhealthy it was and so i gained all the weight back. i’m 24 now, weigh about 230lbs and i’m 5’8. i want to lose 70lbs within a year.
what i need is a daily step by step “program” to follow. i don’t have the extra money for a gym, but i do have a treadmill. i have read all sorts of regiments, but i need a little more specific and stronger routine to follow. like, exactly what to eat and when for the whole week and exactly when and how often to workout…. before or after breakfast for example??? stuff like that! my only dietary restriction is i don’t eat meat, except i will eat salmon on occasion.
i don’t work so my day is open for anything. my husband and i get up at 9am daily and do 10 minutes of light yoga in the morning, but clearly i need more exercise than that! if i have a schedule i will keep it to a tee, so that’s why i need your help!!!
thank you so much in advance
{ 6 comments… read them below or add one }
Oh no!! My, you have been through quite a lot through the years. Daily you can do those 30 minute excersises morning and night.
And if you can afford a diet, I DEFINITELY reccomend Nutrsystem. If not that, then Jenny Craig. If you stick to the diet, you will lose 70-80 pounds within the year.
But you MUST stick FIRMLY to the diet, for slacking won’t help you at ALL.
Oh, yes, and I also reccomend you running a couple miles every evening. This really burns all those calories, and of you go on a really food-lacking diet, then make sure you eat enough as to where you can take vitamins to give you those extra nutrients. Just stay healthy through all this.
And if all this doesn’t help, I want you to have SELF ESTEEM. Most women worry so much about their weight and health, that it takes over their lives. If you can put a belt on, then you have a waist honey. And good looks aren’t everything, personality is.
When your husband gets home, tell him to go on the diet with you. It never hurts to have a friend to go through the consequences with you! Maybe he shouldn’t LITERALLY do the same diet as you, but maybe you both can lay off certain things together. Express to him how much it really means to you, and tell him how you feel about it all. After all, friends are the best medicine. =)
Be Amazed at how simple it is to lose that excess weight you have …..
What u need to do is start lifting weights to toning your body. U’ll be replacing fatty tissue with muscle, but don’t worry u won’t get bulky. Okay, try this. Fat builds up on specific parts of the body, including the tricep area (upper arms), stomach, thighs, and hamstrings. First, bench press. U don’t need to lift heavy weight, so do something that feels comfortable to U! Try doing 12 -20 repetitions on the bench press on a light amount of weight. Don’t worry, u don’t need a gym. Just by a barbell and some weights, u can get some at wal-mart for $30 dollars (it comes with a bar and 120 pounds of weights)! Also, curl using a barbell or dumbells, with a light weight at a comfortable number of reps This will take fat off ur arms and replace it with lean muscle. Next, squat a little. I recommend having some weight on your back, but u don’t even have to do that. Just lower yourself without putting too much tension on your knees and then raise urself back up. Also, try jogging on ur treadmill, too, at least 30 minutes every or every other day. This will all hit your leg area. Next, try to crunches, and several different variations of them. Do sit up and also try laying on the floor and raising ur legs up. This will tone your chest quickly and efficiently. Also, remember your diet. Try not to consume more than 1700 calories. I recommend 1300-1700, somewhere around that range. Also, make sure u eat a balanced meal, with some protein, and, of course, lots of fruits and vegetables. Remember to be pacient, but I promise u results will come fairly quickly. Also, one more thing. Make sure to get plenty of sleep. Your body needs to repair muscle, and while u sleep, fat is broken up. Make sure your getting at least 7 hours of sleep, its quite healthy! Good luck, I wish the best for you!
Keep on running. whats funny is that you ate nothing but rice, but with me, i ate everything else BUT rice. im not sure if u had brown rice or white, but white rice packs ALOT of carbs, and calories. I’m asian and ate nothing but rice before i went on a diet. after getting off the rice and stuck to whole wheat breads and brown rice instead, i lost 15lbs! i was shocked how much rice i ate. don’t get me wrong rice is good for you and i do still eat it once in a while. just not as much. i never really had a diet tho, i just stoped eating rice for a while (2 months) and the weight fell off (along with running for 30 minutes 3X or 4X a day). i also stepped away from carbs as much as possible. if i had a plate of spaghetti today for example, i won’t eat pasta until next week or something, or if i had a sandwich, i would only eat one slice of bread instead of the 2. if i had rice today, i would not eat bread or pasta the same day or vice-versa. ALSO, cut out junk foods: (potato chips, candy, cookies, fast-food, soda,). its important to have at least one “cheat day” (splurge on anything). believe me by the time you finish and satisfied with ur weight, u can deserve at least ONE day of eating good ol’ food.
eat 6 meals a day. This is what I am doing on my work out schedule and it seems to be working.
9am – wake up and drink a slim fast shake or eat some oatmeal.
10:30am – snack on some fruit
12:30pm- lunch..like a sandwich or something healthy.
2:30pm – snack (I use snack packs) they come in the right amount you need to eat and are only 90 calories. I get applesauce ones, and pears, and fruit cups. I even got some chocolate pudding snack pack (that one is 120 calories though).
Between 4 and 5pm workout. Do cardio everyday and strength train (by doing lunges, crunches, and push ups) 3 times a week.
6:00 – cook a healthy dinner and eat it when its ready
8:00pm – final snack
Eating 6 small meals a day will keep you full and on the right calorie amount. Eating breakfast will get your metabolism going in the morning. Working out right before dinner will boost your metabolism. =)
Hello!
Ok, here is a routine that I follow, and started following a few years back to get that extra “20″ off. Luckily for you, I am a vegetarian also, but I will incorporate salmon for you!
As per your question:
9am: yogurt and fruit (banana is easiest, but melon, berries, citrus. the natural sugars get you energized and eating first thing in the morning pumps up your metabolism). for variety, some whole grain/high in fiber cereal with fruit works, too.
9:15: your light yoga. this is a great way to start the day! work out those kinks and get loose for the workout later. you’re on the right track here, and with wanting to take a year to meet your goal!
11am: light snack (maybe more fruit, or veggies, also cottage cheese, or plain tofu. just no “junk” food)
during eating breaks try to do some light activity. not exercise really, but just don’t sit on your butt! even shopping at a mall and walking briskly is perfect! or, gardening, light sports…..
1pm: lunch. here is where you need to eat HUGE. Big salad with tons of variety, and if you want, left over cold salmon from dinner the night before! try to use dressing that isn’t creamy, like a balsamic vinaigrette or tamari cashew! and add to your salad a feel good food…. something that you love, but isn’t junk food. this will help tame cravings!
3pm: healthy snack again.
4 to 5pm: workout time!!!! i agree, around 4 or 5 should be your work out time. even if you don’t have a job. you’re well fed and energized at this point and your body/metabolism has been moving. i recommend 20 minutes on the treadmill (jogging) and then 20 minutes of training. like crunches, jump rope, weights, push-up, lunges, lifts, etc….. if you need a list of good exercises and what areas they workout, email me!
6pm: dinner. veggies, one small portion or carbs (potatoes or rice) salmon, tofu… but all in SMALL PORTIONS!! dinner should not be huge. your lunch should have been bigger portions. for example: handful of veggies, half handful of carbs, handful of protein (salmon, nuts, beans, tofu). also, use olive oil to cook with instead of butter.
8pm: last bite of the day. i love dessert, so my final snack is usually tapioca pudding, light ice cream, 100 calorie pack of cookies or more fruit.
i strongly believe that it’s impossible to deprive yourself of everything good and be successful in weight lose. you NEED to eat familiar foods to cut out cravings for junk food. just remember portions! if you want ice cream, fine… but only get one small scoop. of course this is an example, but if you never eat ice cream again and you’ve had it your whole life your diet is going to be hard and frustrating! let yourself cheat, but only ONE DAY A WEEK. and by cheat, i don’t mean eat a whole pizza! i mean have 2 scoops of ice cream. haha
if you cut out all soda, excess sugar and all fast food weight will melt off. trust me!
also, take a day or two off a week. keep active on your days off, but no need to do the 40 minutes of exercise daily. i take sundays and wednesdays off, for example, now that i have a nice schedule. on sundays, i go to the horse races and walk back and forth all day watching the races… it’s exercise in disguise!!!
this is so easy to do! the worst part is the monotonous daily routine of exercise. since i’ve been on this plan for 3 years now, i mix it up a bit and i have a gym membership that helps with workout variety.
good luck! check back in a year!