Printable View
I've put on 10kg without even realising :o
HELP!!!
I'm going to Thailand in 4 weeks and 2 dresses I planned on taking no longer fit :hide:
I have a gym membership, will eat anything healthy - so please throw your exercise and diet tips at me! Need to lose some serious kilos in 4 weeks!! Not afraid of a little hard work so be ruthless!!!
Not sure you can do 10kg in 4 weeks healthily but here are my tips:
workout 6 days per week - use a heart monitor and burn at least 500cals each sesion (and ideally double up one day).
do 3 cardio workouts, 2 resistance (like pump), 1 yoga/pilates a week
If you want some help maybe buy some DVDs (Michelle Bridges ones are great - super shredder)
Eat no more than 1200 cals per day - 3 meals of around 300 cal each and 2 snacks 150 cal each
hmmmm - sounds easy doesnt it!!! LOL!
om this regime 1/2 - 1kg a week is doable
also let me know if you want some food ideas - the portion sizes are crucial
Food ideas would be great MamaPan!
OK here goes...
Breakfast
1 cup cooked cous cous, grated green apple and cinnamon, 2 tbl low fat yoghurt
Smoked salmon and tomatoe on crumpet
Baked beans on one slice toast
oats made with low fat milk and tinned peaches
Lunch
Wrap (sorj are low fat or mountain bread) with turkey, sprouts, swiss cheese and cranberry sauce
Wrap with salmon, grated carrot abd hummous
(in fact subsititue all bread for wraps)
Salads - grilled chicken with cherry toms, lettuce/spinach, cucumber and some herbed yoghurt is great
or the same as above but with red wine venegar and some tinned salmon
Dinner
1/2 chicken breat pan fried with roasted cherry toms and steamed asaparagus
veg stir frys (1/2 cup rice only) - tofu or chicken (go easy on sauces)
Chops with baked cauliflower and some carrots
Steak and salad
Eat fruit - not too much
Snack on vegies, nuts (but 10 or so only), low fat yoghurt
I always start day with lemon and warm water
and when you are away make sure yougo for at least a power walk most days - aim for 40 mins or 5km
Aimz- I have lost 4kg in the last 3 weeks. So you maybe able to crack 5.
It's been hard work.
No treats no sugar and sticking to 1200 calories a day.
I ride my bike for 2 x 30min periods a day.
Breakfast is yoghurt and musili. Snack is apple. Lunch is wholemeal roll with lean ham and lettuce and dinner is normal but I use a kids bowl or plate instead and load up on vegies not meat or pasta.
I have a recipe for a muffin that is only 140 calories too apple and honey. So that's my treat.
Good luck.
Sent from my iPhone using Tapatalk
Just having a look at my gym timetable and have come up with the following. Let me know what you think:
Monday - Body Pump Class
Tuesday - RPM Class
Wednesday - Spin Class
Thursday - Body Pump Class
Friday - Abs and Stretch Class
Saturday - Yoga Hatha
I also have a set "routine" which I would do as well as the classes. It includes cardio (bike/row/treadmill) and a weights routine.
What do you think?
There's no time like the present.. RPM class tonight!
Keep the weight loss ideas coming!
Go Aimz! Sounds like a good plan. The only thing is that I'd possibly look at doing something other than the abs and stretch. You probably aren't going to burn a heap of calories (if your class is like ours) and then your abs will be sore too, making other calorie burning exercise more painful. But then if you are after a 6 pack, probably good to keep it in!
Depending on your fitness and strength, you may want to do a cardio one day, a strength/flexibility one the following day. So 3 cardios & 3 yoga/pilates/weights classes.
If you're game, sign up to Bikram yoga and do their intro deal for a week and see how you go.
You can make your own protein drinks using a combination of fruit/vegies with yoghurt and chia seeds. Alternatively, just go to a chemist and buy a bunch of shakes to have instead of 2 meals a day.
are there TVs at your gym? if there are, then pick times when there's something good on telly, and jump on the cross trainer, and stick it out for the hour, going extra hard during the ads.
lots of water.
oats for brekky - 1/3 of a cup with water and 10 sultanas or some apple. yum!
celery and cucumber and capsicum and snow peas and lettuce are your friends. use them to fill up.
extra flavour? use a bit of soy or olives instead of sauces.
need something sweet? natural yoghurt with berries.
portion sizes, portion sizes, portion sizes.
no booze. sorry.
good luck!
I actually think you should go on something like Tony ferguson and replace two meals with shakes and go low carb low GI for dinner/snacks if you want rapid weight loss... IMO :)
yep def no booze!!!!
I do Bikram too - its amazing! imo the best workout you can do - stretching and cardio (and i dont eat for at least 2 hrs before so thats a bonus too)
I'm looking into Tony Ferguson now, although I'm not a huge fan of meal replacement, deperate times call for desperate measures!!
Not a huge boozer anyway, so this works well!
yeah i am not a fan of meal replacement - esp not if you plan on taking the weight off for good..
though if it is for the holiday then it may work...
Be careful of low fat yoghurt and anything else really, it's full of sugar.
Have you heard of the 17 day diet? If you follow that strictly, you lose really fast. I lost 3.5kg in 2 weeks then average about 1.5kg for the next few weeks on it.
No to meal replacement too.
Don't work out hungry - your body will burn muscle not fat and it needs the muscle to make you metabolise your food faster. I usually have a protein shake after working out so that my body can rebuild the muscle efficiently and get some energy. There are lots of women specific protein shakes.
I agree about dumping the abs workout.
Does your gym do Body Balance? That is a good stretch with strength as well so if you do 2 x pump and 1 x body balance you will get a core workout 3x a week. You can do abs every day. I will hook you up to my abs workout if you want. It's a killer :p
You don't need to do weights every day as well as pump. You need a day between weights so your muscle can rebuild because muscle is built by the fibre being torn and repairing itself. If you're doing weights every day then do split training so each part can recover. DH does that.
I do 2x pump a week and 1x heavy weights session. I do the heavy weights before body balance usually.
You can do cardio every day.
If your gym offers any kind of orientation ask for a session to check you are using all the weights machines/free weights correctly. Technique is more important than weight. It is better to do an exercise correctly with a lower weight than incorrectly with a higher weight.
Also, get a tape measure and throw out the scales.
ETA - and join our spring weight loss thread https://www.bellybelly.com.au/forums...ge-2-a-171018/
ETA 2 - losing weight is as much about food as exercise so you need to watch out for empty calories. Make every mouthful count. And if you have sugar in your coffee/tea dropping that will make a difference.
Good luck babe. xxx
Yup - limit to 1200 calories and track them on a counter like myfitnesspal (iphone app), or Calorie King online.
Stick with cardio exercise, the more RPM the better (I instruct it and have either done that or Body Attack daily whilst losing my excess weight).
I agree with Beatrix - you should be able to lose 5 kgs in the 4 weeks :).
And good luck :)
One RPM class down... Holy moly!
Great job!!!
Keep it up!
Sent from my iPhone using Tapatalk
how are you going?
I'm going well! Not counting cals but have been to 3 RPM classes and have another tomorrow night. Not weighing in. Just going by feel at this stage! Weighing in deters me a bit. Maybe in a few weeks!
Even if you're not counting calories you need to be aware of what you are fueling your body with. 50% of weight loss is diet.