And how much?

I'm 5'6 and 193 & want to get down to atleast 140 within the next 5/7 months. I gained about 7 pounds in the last 2 months (I'd lost 30ish pounds).

I'm not sure whether i should do 30 mins everyday, or every 2 days, or start off with 15 minutes and increase the time by 15 minutes every time i lose 14 pounds (A stone)

Also, How often should i change the routine? or Keep it the same? Now it's winter, i'm doing Boxing, Crunches, Dance etc

Overthinking!

First of all, losing weight is about food control. Exercise is good, don't get me wrong, but eating right is primary for losing weight. Exercise is just supplemental.

If you're already exercising 3-4 times a week and happy with it, then there's no need to change up.

If you want to change things up, then think about adding in some weight lifting or body resistance work to help build muscle (or minimize muscle loss when dieting).

What I do is a full body weight routine 2x - 3x a week and fill in around that with cardio 2x - 3x a week. Sometimes I follow up a weight session with some ss-cardio. Sometimes I go take a class. I try to get to a yoga class at least once a week, just because I like the stretchy, relaxed feeling I get after.

But everyone is different and you have to do what works best for you.

Thanks Kara!

You've given me some ideas as to what i can/should be doing!
I'm ok with the eating so far, but i really love the Adrenaline Rush when you're excercising and want to tone up as i lose it.

Hi my height is 5'9'' and my weight currently 60kg.I am following USA suggestions to reduce my weight.

Do you know about ?
That now you can get away with exercising for 2 1/2 hours per week and still maintain good health, where as previously it was 30 minutes per day five times per week.This might be very welcoming news for people who are very busy.

ok so what should we eat or not eat in order to lose weight ????????

I mean how to do that Food control thing, what is the right food to eat in order to lose weight and the right amount and the right number of meals ?????


if u could elaborate it a bit I would be really grateful

Are you looking for a list of foods? Because really I can't provide that for you.

What should you eat? Food. How much should you eat? Enough.
Honestly without more information about you, I can't give you any more elaboration.

I can tell you what *I* eat:

I eat real foods, not packaged foods, not processed foods. I eat primarily veggies, lean meats, fruit, complex carbs (like whole grain bread, oats, etc.), and healthy fats (olive oils, avocados, peanut butter, etc.) - pretty much in that order.

I eat about 1600 calories a day (some days a little more, some days a little less). I aim for 40% of my nutrients to come from carbs, 35% from protein, and 25% from fat. That means I get around 125-135g of protein per day from things like meat, yogurt, cottage cheese, and so forth.

I exercise at least 3x a week, but I try to get to 5x or 6x if I can. I leave one day for rest. My exercise consists of at least 3x weight lifting and then cardio the rest of the time.

I don't think of what I'm doing as a "diet". I think of it as how I eat. When I want to lose weight, I eat less of it. When I'm happy with what I weigh, I eat enough to maintain. If the pounds start creeping up, I cut back a little.

Really it's that simple. Michael Pollan put it best: Eat food, not too much, mostly plants.

I agree that food control is key, but exercise can speed up the process a little or help for those social events that may push you beyond your allowed "diet" intake.

I met with a trainer after being told that I exercised too much by my friends and family and he disagreed with them. He said as long as it was not interfering with my life and I did not push myself beyond the point of fatigue, I was good to go with what I was doing:

Mon-Fri: 1 hour eliptical + weight training 3times a week
Saturday: Spinning Class
Sunday: Body Pump Class

(and yes sometimes I miss a day when I can't drag my butt out of bed).

Anything beyond that though I have been told would have no extra benefits and could actually be harmful.

thnx buddy I appreciate that u took ur time to tell me this