Can I change my body in 14 weeks?

aliciakell92

I am 5 ft 7, not overly overweight but I have excess fat around my stomach and back and on my arms. Is it possible to change my body to be more toned and achieve a good amount of weight loss within this time? Obviously with eating healthy as well, what is the best way to achieve this? Is there any programs or diets that can be recommended, and how many times a week do I need to be exercising?

Kimo159

Eat at a deficit, in 14 weeks if you aren't overly overweight you could lose 5-15lbs. Depending on your current size I'd set MFP to lose .5lb/week (or 1lb/week max). You don't need to exercise to lose weight, resistance training will help with maintaining muscle mass while losing weight though. Exercise also allows you to eat back some calories so it gives you some more wiggle room and generally makes maintenance easier. I personally like lifting so I would suggest a beginners lifting program with progressive overload. strong curves, new rules of lifting for women (NROL4W), stronglifts 5x5, Ice cream fitness. I started with stronglifts and it was a 3 day/week program. But if you don't like lifting you could find something else you enjoy.

Tonker1237

It's 100% possible to transform your body in that 14 week period. Like kimo said aim to lose around .5 to 1 pound / week therefore minimum you will be aiming to lose is 7lbs (half a stone) which is quite sufficient for the time frame! Look online for a BMR calculator which will tell you how many calories you will need a day to MAINTAIN your current weight. Then look to be in a caloric deficit (undereat) by 500 calories a day if you want to lose 1lb a week. Also cardio and resistance training evenly distributed throughout the week will add tone to your body, retain muscle mass you potentially could lose through dieting, and burn off any calories if you overeat accidentally.