Pls HELP I need to loos weight quick?
Well I got out of the military a year ago and I let my self go. Now I got a beer belly and man boobs. The rest is skinny though. I’ve started running at night and doing puchups.
Do you guys know anyways to Loose Weight FAST? Pls I don’t wanna be a Fatty McFatterton anymore.
How quick is quick? Realistically, it will take you a little longer than quick to lose the weight you’ve gained over the past year. The bad news now said, let’s move onto the good news.
Congratulations! You’re on the right track! And it sounds like you’re ready for a lifestyle change, one that includes a lean body and good health. Hats off to you!
Cardio is good, within reason. Sounds like you have an apple body shape which means most of your weight is carried in the core of your body with thin arms, legs and small butt. Push ups are also good because this will help develop your chest muscles which will help Burn Fat faster.
Once you feel comfortable with your running and pushup routine, add some additional upper body strength work, such as shoulder presses, lateral raises, bicep curls and tricep extensions to help even out your appearance and compliment your lower half.
Because you are an apple, you probably have really nice legs. Increase the beauty of your legs with squats, lunges, and calf raises. Squats will help give a little more umph to your otherwise flat bottom. Lunges will define your front upper legs and calf raises will enhance your already sexy calves.
As for core work, which is what you also need to focus on, try oblique crossovers to define your waistline. Lie down on your back on the floor with knees bent. If you don’t have a medicine ball or weights, look for something easy to manage in your hands that has some weight. Crunch up while holding the ball. Now, already in an up position, twist your upper body to the right and then left. Come back to center and then curl your upper body back down to the ground. Do about 8 to 10 of these and then rest. Do another 8 to 10 and then rest. Do another 8 to 10 and then stop for the day. Ideally you want to do 8 – 10 oblique crossovers (reps) 3 or 4 times (sets) with a 30 to 60 second rest between sets. However, don’t rest between reps. Try to do 8 or 10 straight in a row before you take that first rest.
I love plank because it works virtually every muscle in your body. Plank is the up portion of a push up. But instead of going down as you would in a normal push up, you hold the up position for as long as you can without allowing your belly or bum to drop down. Don’t hold your breath as this is quite common to do. Breathe deeply and evenly. One of my killer workouts includes 25 pushups followed by a one minute plank. I repeat this 3 to 4 times. Trust me, it really works those muscles.
Don’t be surprised if you can only manage 8 or 10 oblique crossovers when you first start out. And don’t be surprised if you can’t even do a full minute plank when you first start. The key is to slowly build strength by adding one more rep or one more second to each exercise until you have competed the required number of sets. Go slow. You’ll get there. Overall strength will help your running too!
Providing you feel running is the cardio for you, interval train. For example: On day one: Walk three minutes. Run for five. Walk one minute. Run for seven. Walk two minutes. Run for 10. If you run at the same pace everyday for the same amount of time or mileage, you’ll eventually plateau. However, if you interval train, you’re less likely to ever hit a plateau. On day two: Walk three minutes and run for 20. Walk for the next five minutes to warm down. Day three: Switch it all up again like you did in day one, but don’t do exactly what you did on day one. Continue this pattern of interval training every night or day you run.
As for strength training. Aim for two to three days. OR do only back and chest work on day one that you run. Do only ab work on day two of your run. Do legs and shoulders on day three of your run. This is called split training and allows you to strength train every single day without training the same muscles repetitively every day. However, allow yourself one complete day to rest. Rest is essential to muscle strength, repair and growth.
And don’t overdo your running. Too much cardio can undo the toned muscle effect you’re aiming for.
Stretch AFTER you work out. Even when you run, stretching is best after a warm up walk, half way through the run, or at the end of a run.
Ab work can be done every day if you really want, but if any of you’re muscles are sore, don’t work them again until they no longer feel sore.
Try to eat healthy. Lots of fruits and vegies. Lean red meats. Lean chicken. Lots of fish. Add about one tablespoon of nuts, seeds and/or nut butters to fruits and vegie snacks everyday to your diet. Try to get most of your fats from nuts, seeds, nut butters, and olive oil. But limit the amount of fat you consume to about 15% of your overall diet. Drink lots of water and herbal teas. Limit your fruit and vegetable juices. In face, limit any sugar foods or beverages. No colas. Colas make you feel bloated because the salt draws water out of your muscles and into your stomach. Dido for any other salty foods. Some salt is good, but limit it. Most foods have natural sugar and sodium anyway. Beer should be treated with modesty if you choose to continue drinking. Modesty means the occasional one or two beers a week.
Hope this helps.
