What kind excercise and diet i should take to lose weight?

So here it goes what I did everyday for 60 minutes for 30 whole days:

OK....this may be a long answer but here goes...Genetics is going to play somewhat of a part in this, but you can combat it somewhat.

Yoga or Stretching- Lots of good stuff on YouTube- try to find some that are at least 20 minutes- you can even combine the two if you'd like..Stretching is super important to achieve the toned composition

I can also provide you with an great diet which helps to lose weight fast, but don't be in a big rush you just gotta work harder to reach you target.

ok...if you really are serious and really really are going to do all the exercises as outlined then your diet should reflect that for optimum results. What I do for my diet is the following, but there is another system that you could also use that I will outline for you second...

(1) (my diet plan)

(1) There are 5 foods that I consider to be staples of every meal because they are high in protein low in fat, in weight loss, bodybuilding circles they are called Super Foods...Fish, Chicken, Eggs, Tuna, Beans- At least one of these should be included with every meal, and then what I do is add 2 (sometimes 3) other healthy items to have a complete healthy meal. vegetables, maybe a piece of fruit, yogurt, baked potato, chili, etc..etc..lots of healthy items. I also do a protein shake within 30 minutes of a workout because liquid nutrition is so much better to be absorbed directly into your bloodstream, that may not be practical for you...if at all possible if you are ok with a banana I would definitely eat 1 right after a workout to give you lots of potassium so that you don't get cramps and lots of soreness. In the beginning you will get lots of soreness but you just have to work through it, it will get better in 3-4 days...the stretching and or Yoga will really help with that...Thats why its so important. Stretching will help to elongate your muscles and will help with losing weight in the leg areas....

(2) The other diet plan (I have done it in the past and its also very good)

For you, I would place your calorie needs every day at about 1800 so that your metabolism doesnt slow down and you are healthy...What the plan is (is) this.

(1) 5 proteins

(2) 3 vegetables

(3) 1 fruit

(4) 2 carbodhydrates

(5) 1 dairy

(6) 2 snacks -

(7) 1 condiment- ketchup, mayonnaise, dressing for a salad

in other words each of these is a serving so you could have 5 protein servings a day but only one dairy- just for instance if you wanted a hamburger fine no problem go ahead and have the hamburger but that would be 1protein- 1 carbohydrate (the bun) 1 dairy (if you have cheese)....and for instance the snack can be anything so if you wanted yogurt later in the day you could have that (even though you had cheese) it would just count as one of your snacks. what I used to do was get tags that I wrote protein, dairy, snack, carb, fruit, vegetable, condiment on them so I had 5 tags with protein, 3 tags with vegetables etc..etc...I would put these in my left pocket and when i went out to eat or ate at home or whatever if I had a baked potato with butter I would count that as 1 carbohydrate and 1 condiment (the butter) so I would take a tag for these two items and move them to my right pocket..when I had no more tags left that was it for the day...it really helps you realize what you are eating....

Whatever you decide to do is ok, there is no one real system that works for everybody all the time. These are two great systems that really work, and some of my clients have had the best success doing either one of these in combination with the same basic exercise system that I sent you yesterday. The important thing is to be consistent and stick with whatever you choose. If you starve yourself you will lose weight in the beginning but then you will plateau and won't be able to lose any more weight no matter what you do.....the initial weight will be water weight and once you go off the diet you will gain it all back and probably more.

Hope what I've provided you helps, it tooked me a time to write this but I just want to help you as much as I could, Good-luck with all that!

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Honestly you would have to run really hard and cut out carbs from your daily diet by a lot. That is if you have no real diet.

Sweet potatoes help you lose weight

Any exercises you enjoy, if you enjoy them you will keep doing them. Swimming, cycling, dancing for example.

If you use up 3,500 calories more than you eat, you will lose about 1 pound in weight.

You need...

http://caloriecount.about.com/cc/calories-burned.p...

To burn calories...

http://www.health.harvard.edu/newsweek/Calories-bu...

Use less salt in food

organize a closet

enjoy fried chicken but without the skin

run