Exersize Question For loosing weight...please help

Question

Im trying to loose weight...ive started using weight watchers. My question now is what kind of stretches should I do before I exersize? Also I have a treadmill and an ab lounge. How often should I walk on the treadmill for instance should I just walk an hour or should I walk a mile? And Should I walk everyday or every other day?  Same question with the ab lounge....how long and how often?  My goal is to loose 50 pounds by July. But I need lots of advice....if you know anything about good foods to eat please let me know. I will pick a best answer tomorrow :) 

Thanks a million!

Crown Royal · Accepted Answer

I've lost 30 lbs. over the past year. 50 by July is aggressive.  Not that it cannot be done, but you'll have to work on it.  Your body doesn't want to give up the fat easily.

1)  Limit your caloric intake.  Check one of the on line daily calorie requirement calculators.  It'll list the amount of calories needed just to maintain your present weight/ body type.  Back that number off, for your goal, by 500 calories daily.  (I went about 300)  Example:  My daily requirement is about 2700 calories.  I shoot for 2300-2400.

Other eating advice:  Be sure to get your protein.  That will help maintain muscles as you exercise.  If you are hungry, keep fruits and vegetables handy.  You'll be able to eat as many of them as you like, as often as you like.  Grapefruits and bananas work to help keep me feel full.

2)  Exercise EVERY DAY.  At least, 1 hour.  I lift weights for an hour, then jog for 30-45 minutes.  Keep it mixed so your body doesn't get "used to" a certain routine.

Good luck.

Anonymous · Answer

If you're not trying to get stronger then I suggest stretching for a good 30 seconds per stretch, do NOT bounce when you stretch.

1. Eat about 6 small complete meals throughout the day (fish, almonds, walnuts, and lean proteins in general, plenty of raw fruits and vegetables, and complex multigrain carbohydrates) spaced out about every 2-3 hours. Consume between 1500-2500 calories a day.
2. Do NOT starve yourself, do NOT binge eat.
3. Be as active as you can; nothing to do for 10 minutes? Knockout 10 elevated push-ups.
4. Eat some spicy foods; take a decent amount of vitamin C, and drink between a half-gallon and a whole gallon of WATER a day.
5. No more soda. Ever.
6. If you do drink coffee, drink it black.
7. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
8. Do a large amount of full body exercises whenever possible (Jumping Jacks, Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees)
9. Get at least 6 hours of sleep a night, but no more then 9.
10. Avoid anything deep-fried, white bread, sprinkles, and any refined sugar.

Try this workout program:

Workout A:
Pull ups 3 sets of 6
Push ups 3 sets of 8
Dips 3 sets of 8
Hanging leg raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio

Rest day

Workout B:
Chin ups 3 sets of 6
Sit ups 3 sets of 8
Free squats 3 sets of 8
Hanging knee raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio

Rest day

Workout C:
Pull ups 3 sets of 6
Flutter kicks 3 sets of 8 (every time your left foot comes down, that’s a rep)
Dips 3 sets of 8
Hanging knee raise crossovers 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio

Rest day
Rest day

Try and add 1 rep a week.  And make sure you’re eating enough to give yourself the energy you need. You can find more good info at http://www.crossfit.com and http://www.bodyrock.tv and feel free to email me with any questions or comments.

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Exersize Question For loosing weight...please help <3?

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