I'm 5'4" and 149 lbs. I want to lose 10-15 lbs in the next 3 months. My diet is good (no fast food, lots of water, etc.) But just for a guideline, about how many calories should I be getting per day to reach this goal?

Exercise is the main part I need help with. I can't get a gym membership right now, or buy any expensive equipment, so that's not an option. So basically I have running, basketball, biking, jump roping, and other stuff like that available. How much of each of those specific activates should I do to burn a good amount of fat each day?

A general rule of thumb for weight loss is 10 calories per pound. So at 149 pounds, you're looking at 1490 calories. If you get a lot of exercise, you can bump that up to 11 or 12 calories per pound.

3 times a week cardio, at least 30 minutes is a general guideline. More intensity and more time is more calories burned, but that's the standard for cardio health.

You will also want to do resistance training. You don't want to lose muscle along with your fat - you're limited without a gym, but even bodyweight exercises (push-ups, chin-ups, planks, squats, lifting heavy household items etc.) are better than nothing. This is more important than the cardio part if you want a lean appearance and not just a different number on the scale.

Yeah, everybody says 45 mins a day, but I mean how many miles running/biking, how many jumps with a jumprope, etc. I want to get a specific number.

And like I said, I can't really afford to buy stuff like adjustable weights now, so what is a good weight of dumbells I can start off with.

Well...I was a real out of shape weakling when I started working with weights. I started with 2 pound dumbells...when that got easy, I went up to 3 pounds, and currently I am at 5 pounds. I am just not ready to jump up to 10 pound weights yet! I will say that my arms have become very toned and defined since using the weights...now that I have also lost the weight, people are noticing the toning also and commenting that I "look fit". I take that as a great compliment!

Good luck...if you haven't worked out before, I would start light and work up.

There's no such thing.

I can't tell you how many miles YOU should run or bike or whatever because I don't know anything about your fitness level or how you run or walk or anything.

Maybe you're not in great shape and you can only run at about 4 miles per hour. Or maybe you can't run for a whole 30 minutes. Maybe you need to alternate walking and running. So who knows how many miles you'll get in 30 minutes. Maybe only 1.5 or so.

Maybe you're in fantastic shape and can run at 6.0 w/out a problem. Then you could easily do 3 miles in 30 minutes.

Maybe your legs are longer than mine and therefore your running speed will be naturally faster due to the length of your stride. Maybe your legs are shorter, so you'll need to run faster to keep up.

And as you get more fit, the number will change anyway: When I first started running, I could only go a little over 1.5 miles in 30 minutes. Now, with a combination of walking and running, I can complete about 2.3 miles in 30 minutes. So whatever "specific" number you come up with for you ... it WILL (and should) change as you develop a level of fitness.

No one can say "x number of miles" or "y number of jumps on the rope". What we can tell you is that 30-45 minutes of exercise that gets your heart rate elevated is best.

I agree with the post above. I started exercising I was lucky if I made 30 minutes without dieing, now with the training I do I can train for anything up to 2 or 3 hours a day.

I found skipping although painful on my knee joints gave me the best return calorie burn wise to time invested.

I now do 15 minutes of skipping a day... 2minutes normal 30 seconds at full pelt, 30 seconds at about 75% and then 2 minutes normal.

Also resistance training is very important, it also burns calories longer than cardio ( I believe) and the more lean muscle mass you develop the more calories you will use up each day just moving normally.

For resistance try push ups, squats, sit ups, leg raises, and crunchies (be careful of your head and neck during crunchies and situps!) Also I found loading up a small backpack with tins of fruit etc is a great way to increase your running workout.

As has been said already, you need to find your own level..

I wish you well )

Drinking water, cycling, running etc. It is very useful stuff for reduce fat.

^This is what you need to do

its nice that you do those exercises...
do it as often as you can..
but be careful not to tire yourself too much..
at thesame time you should also have a good diet plan while doing them....

You can have an inexpensive way to achieve weight loss in your own home that doesn't require a ton of space, equipment or time. Such as workout early before going to work, or sometimes right before bed...

Many Weight loss systems can help us lose weight, but only if we are willing to follow them carefully.

Here is helpful article Link removed

Hi man.

we know one think health is wealth and fitness is a main think. Every people has some weight but if it is over weight it is a big problem. If you fitness is good you can do anything. You will be a happy man. Pleases take some nutrition food everyday

Thank you

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Thanks
Mack

hello you know what for me the most effective weight lost is dieting and watching what you eat especially the calories. Calories turn into fats when not in use by our body. Why not trying southbeach diet its so effective. It will make you lose 5 pounds in just a month.

The three months are up so he may well have lost the weight that he wanted to lose over the following three months. Either way he hasnt posted on the forum since 12th June...

Hello,

I think yoga,jogging ,drinking water and dieting is the best way to lossing weight.