Nutrition and weight.. 180lbs and need to get down to at least 120lbs?

If your up for it...

This a 5 week total-body workout that can help you get tight and toned from head to toe. I've already started doing this and I've started to see results. Hope it works for you.

Week 1: Sunday: Schedule your workout the day before. When you commit to a time, you'll stick to it.

Mon: Warm up with 5 minutes of cardio then do 3 sets of 30 reps with 3 pound weights. ( bent over rows, dead lifts, and side bends) Then end with 5 minutes of cardio, then stretch

Tue: 25 minutes of cardio (marching, shadow boxing, mountain climbers, jumping jacks, knee-ups)

Wed: warm up with 5 min cardio, then 3 sets of 30 reps with 3-lb. weights (standing shoulder presses, skater lunges, seated trunk twists)

Thursday: Do the five exercises below for one minute each, in order. Rest for one minute-tops. Then repeat from the start. Do the full circuit five times total . 25 min of cardio ( tucks, one-leggers, in-and-outs, sciccors, slaloms)

Friday: warm up with 5 min cardio 3 sets of 30 reps with 3-lb. weights. ( overhead extensions, leg sweeps, double crunches) Then end with 5 minutes of cardio, then stretch.

Week 2: Repeat exercises from week one. For Mon, Wed, and Friday but this time with 4 sets of 25 reps with 3-lb. weights. Tue and Thursday still 25 min of cardio.

Week 3: Repeat exercises from week one. For Mon, Wed, and Fri but this time with 5 sets of 20 reps with 5-lb. weights. Tue and Thursday still 25 min of cardio.

Week 4: Repeat exercises from week one. For Mon, Wed, and Fri but this time 6 sets of 16 reps with 5-lb weights. Tue and Thursday still 25 min of cardio.

Week 5: Repeat exercises from week one. For Mon, Wed, and Fri but this time 7 sets of 12 reps with 8-lb weights. Tue and Thursday still 25 min of cardio.

Resting on Saturday and Sundays.

In order to stick with this you will have to have a lot of will power. If you need to use a lighter weight you can.

Tips: Drinking cool fluids while you exercise keeps your endurance up and helps prevent injuries.

Eat foods in moderation. Make sure every meal has these 5 things: a lean protein, whole grains, fiber, healthy fat, and water or sugar free beverage.

Listening to music while exercising can also make it seem to go by faster.

Eat 5 times a day. It boosts your energy, fires up your metabolism, and keeps you from getting hungry and cranky.

Good Luck

1

I also used to weight 180Lbs but i noticed that my weight started going down when i turn vegan, i now weight 120 lbs (and still losing ) and here is my plan for you

First and the most important DON'T EAT MEAT, MILK AND ANY OTHER ANIMAL BY PRODUCT

Make sure you shower at least 45 mins every day

Stand up as much as possible when your watchin T.V.

Cook your own meal

Drink green tea instead of Coffee

Eat whole wheat bread and whole grain food

Eat food rich in fiber as much as possible

Dont stock up on Grocery items so when you need something you will just get outside and walk

Sleep at least 8 hrs a day

And dont forget to take a crap every day

I am 5'5" in height and weighed 180lbs back then. I was really overweight and I understand the situation you are into. First of all, you must have a determination for yourself --- that you are not losing weight for the sake of someone else, but for you. For you to be healthy and discipline, not for some negative person or people!

What I did first was to research about diet plans; I went for South Beach diet, because I thought that I could do it and it has my favorite food. But then, I stopped after 2 weeks and didn't finish the program. It was helpful though, I lost 10 lbs. After that, I enrolled in a gym and the exercise helped a lot. It toned my body and lessened my stress. Believe it or not, if you work hard and determined to lose weight, you can lose a lot of fats. I lost 20 lbs in 3 months (includes the 2 weeks of South Beach). Ideal weight loss is 1lb per week though. I partnered it with a proper diet through the help of a Nutritionist. Ask a Nutritionist about your diet, because it depends about the ideal weight for height, your age, and there are times that a Nutritionist would ask about your personality (favorite food) so he/she could include it in your diet plan (with minimal servings).

I lost a total of 50lbs in roughly 1 year. It should not be really drastic, because it is bad for your health. You must also condition yourself first before your diet and exercise. What I did back then was to lessen my meat and junk food intake, I conditioned myself for a week first before starting the South Beach. I also had a cheat day during my health-conscious days. I used to eat a lot every Saturday or Sunday. I cheated once a week.

My lightest weight was 130lbs, but now I'm heavier than that haha, but never returned to being a 160-180-pound-woman. I got lazy to run every morning and just accepted myself, because I'm really a big-boned person, but I never forget to watch what I eat. I stopped drinking soda and just drink it when there is no available choice, its been 5 years since I swore not to, I also watch my chocolate intake, because it really has a high calorie count and high risk for diabetes.

Just lessen your calorie intake, canned goods and fastfood! Eat more vegetables, because it has high fiber. When you diet, do not forget to include carb, meat, fruits and veg in your diet plan. That was what I learned while dieting, because if ever, you'll feel weak and dizzy each time.

Goodluck!

I am seriously so glad you asked this question because i am in a similar place and am so excited to answer this question for you. Youre like me With how you like certain healthy things but its just hard to stick with them. So for food: breakfast- you could have a small bowl of oatmeal with a little bit of milk and sugar and butter plus some fruit on top. Lunch- pretty much anything you want in little proportions like a small sandwich with veggies on it and some fruit on the side. Dinner- basically anything your parents make except i recommend drinking a ginormous glass of water before and maybe even a small lettuce salad too. That way you won't be too hungry when you have dinner so you'll eat less. Plus you'll trick your body into thinking you had a lot of food. When you really Didnt! Snack- some fruit veggies or nuts stuff like that. Basically anything light. Cravings- i recommend sorbet and lightly salted popcorn that way your satisfying the salt and sugar people usually crave and with not too many calories. Plus remember that you can occasionly have stuff you like. Just remember portion control. For example if you love chocolate ice cream go to the store and get a snack size portion that way you still get a treat and you dont have to tempt yourself into eating too much. Also remember to write down everything you eat so you know what going into your body.

Exercise: first off i recommend getting the new issue of seventeen magazine out right now. In there they have a really good fitness portion Thats shows you moves for a lot of target spots. Also theres a coupon in there for their fitness special magazine which i also recommend getting. Also it seems like you have a lot of opportunities around you for exercise. Like chase your little sister around jump on your trampooline or go on a walk around your neighborhood! Just take stuff you already like to do and use it for exercise! You'll be burning calories while having fun!

So basically just remember to eat less while ticking your body into thinking its eating a lot. Plus eat healthier. And take advantage of the little things you like to do and turn them into exercise! Oh! And drink lots and lots of water that helps you lose weight fast. I have proof! Sorry about the long reply but Im really passionate about this topic. I hope i helped! And if you want any more Hellp contact me!

Check out menus online before heading out so you then have a few healthy options in mind.

eat three less attacks of the food

Begin studying in fitness/nutrition ebooks

Don’t mix fats and cabohydrate supply. If you eat two of the very calorie dense molecules at the same time, your body will have issues processing them. You can take in both, but at separate occasions.

Is there any hot yoga place around you? I think hot yoga works great, by doing that you will sweat a lot and you wouldn't feel like want to eat those healthy food anymore.

degrease by scrubbing in the shower for 15 minutes then spend 7 minutes shaving 3 minutes toweling off 4 minutes moisturizing and 20 minutes blow drying and styling your hair