Hi everyone.
Im a 5.0ft girl and at the moment im 70Kilos (154lbs).
I would like to loose around 45lbs by march or april, and also get fit.
Is this a possible goal? Can anyone here recommend me a good way to do this? what exercises should i do and what should i eat? PS.: I dont have access to a gym but can do exercise at home.
Thank you all in advance!!:tu: Connie

You should aim for 1-2 lbs of weight loss per week. Anything more than that is unhealthy and too rapid. Have you read the stickies in the beginner's forum? All the info you need is in them. If you eat a clean, controlled diet and work out hard you'll see great results!

It could be done if you have the time/inclination to run around for 6 or 7 hours a day with a heavy back pack but don't think that would be particularly realisitc or safe for you to do!


Slow steady weight loss of 1lb or 2 a week would be much easier and safer. Good diet, weights 3 times a week and cardio as often as you can fit in and you would achieve that no probs.

Here are some basic stats:

At 5' 0" and 154 lbs, your Body Mass Index is 30.1 - technically obese. Given your stats, I am assuming that you do not work out all that much, so that your activity level would be "light" versus "moderate" or "very active".

The number of calories you need each day (again based on your weight and activity level) is about 1900 +/- 50 (not sure of your age, and assuming it is 20 or so).

1. Eat 500 calories below this level (target = 1400 calories per day) keeping fat as low as possible and really trying to get about 100 gm of protein per day.

2. Drink a minumum of 2 liters of water (not coffee, not diet soda) every day. This will help metabolize fat.

3. Develop a workout plan that includes cardio (target for 300-400 calories burned each day) and strength training at 3 times per week to start. Please take time to read the stickies here - they contain all the info you will need to get these in place.

IF YOU DO THESE THINGS AND ARE COMMITTED TO YOUR GOALS - you will see fat loss rather than weight loss, but only at about a 1-2 lbs per week. This is a very good rate of fat loss, and will get you to about 130 lbs or so by April 1st.

i agree with what everyone else has said - but just to emphasize the most important part, you need to stay committed to see those types of results :) that includes weekends, no alcohol, etc. for such an ambitious time frame.

Good luck!

i feel like you're all missing where she stated explicitly that she does not have access to a gym.

connie, you can do a lot of wonderful things with bodyweight exercises, medicine balls, and a relatively small range of dumbbells. you could do worse than googling "bodyweight exercises" for a start. i think you'll also find that a lot of martial arts conditioning is geared towards little or no weights. you can also find a lot of very cool sort of non-traditional workouts using everyday items like tires, sledgehammers, basketballs filled with sand to improvise a medicine ball, etc.

best of luck to you!

none of the replies suggestions require a gym...

Slow steady weight loss of 1lb or 2 a week would be much easier and safer. Good diet, weights 3 times a week and cardio as often as you can fit in and you would achieve that no probs.


3. Develop a workout plan that includes cardio (target for 300-400 calories burned each day) and strength training at 3 times per week to start. Please take time to read the stickies here - they contain all the info you will need to get these in place.


none of the replies suggestions require a gym...

sure.

Chopaholic has a point.

However, strength training can also be pushups, chair dips, hand weights, lunges, ... none of which require a gym to be accomplished.

sure.

She said she can exercise at home... so I still don't see your point. Many people have some weights & as pointed out, body weight exercises are often times more than adequate. I still can't do a full pistol squat and I've been lifting for quite some time now.

I was only 120lbs in december but had a bad nervous breakdown and started eating like stupid.

I was thinking should i do high protein low carb? or balanced? I have a bench upstairs with all kinds of weights from little ones to big ones so i think i can use those for the 3x a week weight training. Should i set up a cardio program for 6 days a week like 1 hour a day?

I was only 120lbs in december but had a bad nervous breakdown and started eating like stupid.

I was thinking should i do high protein low carb? or balanced? I have a bench upstairs with all kinds of weights from little ones to big ones so i think i can use those for the 3x a week weight training. Should i set up a cardio program for 6 days a week like 1 hour a day?

id go for a balanced diet initially you will lose weight quickly at first ..when you plateau then will be best to start fiddling with protein/ carb levels.
just make sure you get adequate healthy fats --ideal as a snack if you feel peckish (olive oil/almonds/peanuts/flaxseed etc) make sure you spread your meals into 6 smaller meals ..ideally each containing mixture of carbs and proteins.
also drink at least 2 litres of water a day ..i know you will probably be running to the loo every half hour ..!! but its good for your body.

regarding the cardio again see what you feel comfortable with maybe 4 days of 30-45 mins then build it up gradually...it all about progression and long term commitment..you don't wanna go full steam for 3 weeks and then quit..slow and steady.
:gl:

She said she can exercise at home... so I still don't see your point. Many people have some weights & as pointed out, body weight exercises are often times more than adequate. I still can't do a full pistol squat and I've been lifting for quite some time now.

My point is, it's unlikely that a total newb has a garage full of weights. So, instead of hammering on weights and making her feel like she can't achieve her goals without dropping money on weights, let's point her in the direction of tools and programs that meet her current situation. let's give her options, not requirements.

connie does have weights, true. but she didn't mention that at first, hence my pointing her at bodyweight, low cost options. :read:

If you put on weight that fast, I'd make it a goal to get back to smart and balanced nutrition.

Concentrate on making progress improvements to your overall nutritional habits. This involves a lot more than simply eating less. Clean up your regular food sources (less processed items, more whole food sources), invest more time in meal preparation/planning, eat more fibrous vegetables, drink more water, get your share of healthy fat, etc.

As long as you're headed in the right direction, and sticking to a healthy lifestyle of eating clean with quality activity, I wouldn't get overly wrapped up with worrying specifically about how long it will take. If it turns out to take 6 months, or even longer, to make the physical body changes you originally thought might only take 3 months, I'm hoping you'd still think it was well worth it.

You have to lose the first 10lbs before you can lose the next 10. Put a basic plan together, stay consistent, track your results, and adjust as necesssary. You really have no choice but to succeed if you stick with it.

Hi again! Take a look at my todays menu and let me know how does it look:)

Breakfast 1 apple, 50 grams of cottage cheese
lunch 1 grilled chicken breast with watercress salad and half a cup of brown rice
3pm i had a little chinese bowl of cereal with skimmed milk and 2 strawberrys
dinner: grilled salmon with boiled courgetes and carrots
later i had a couple more of strawberries

during the day ive drank the two liters of water... And ive done 30 minutes of steps watching mtv...

Is this good, should i change menu? Thank you once again, Connie

Hi again! Take a look at my todays menu and let me know how does it look:)

Breakfast 1 apple, 50 grams of cottage cheese
lunch 1 grilled chicken breast with watercress salad and half a cup of brown rice
3pm i had a little chinese bowl of cereal with skimmed milk and 2 strawberrys
dinner: grilled salmon with boiled courgetes and carrots
later i had a couple more of strawberries

during the day ive drank the two liters of water... And ive done 30 minutes of steps watching mtv...

Is this good, should i change menu? Thank you once again, Connie

Do you know how many calories that is? BTW, what do you mean by "steps"?