My NEW Workout Routine

artluv22
artluv22 Posts: 65 Member
edited November 17 in Health and Weight Loss
I have a confession. I haven't been working out....

And I was supposed to.

I currently weigh 203 lbs (my scale might be acting up, but let's assume that's how much I weigh).

I have a new plan...and I hope you like it.

I want to lose 20-30 lbs by mid-July this year and I also want a flat stomach by then. I know that I put crunches and sit ups in my first workout routine. Forget that! Planks are where it's at!! If you do not know, I have a 37-inch waist.

MY NEW PLAN: (btw my diet plan is the same)

Monday to Friday:
- 10-15 min on the stationary bike
- 10-15 min on the elliptical
- 10 min planks (I'LL SPACE IT OUT! Probably 4 min in the morning, 4 min in the afternoon, and 2 min at night. As long as I do 10 minutes)
- 30 min walks
-
Saturday to Sunday:
- 30 minute walks

I might also do the 30 Day Squat Challenge. What do you think? Here's one woman's results:

https://lauralivinglifedotcom-files-wordpress-com.cdn.ampproject.org/i/s/lauralivinglifedotcom.files.wordpress.com/2016/07/combined.jpg

Can I do it? I hope so. Pray for me, guys.

Starting: April 12th, 2017
Weight: 203 lbs?

Goal: July 16th, 2017
Weight: 170-185 lbs

Replies

  • sarraheclark
    sarraheclark Posts: 125 Member
    I think your exercise plan looks like a good start but may consider swapping out one of you cardio options (bike or elliptical) for free weights or body weight exercise. I personally burn a lot more calories does nody weight exercises than I do on the elliptical.

    Your weight loss goal it pretty steep for 12-13 weeks, but possible. Stick to monitoring your eating and keep moving; the results will start to show. Best of luck!!
  • LessCookiess
    LessCookiess Posts: 538 Member
    cerise_noir wrote: »
    What about a calorie deficit? That's the way to lose weight. Exercise won't create enough of a calorie burn to create a substantial deficit. Your exercise plan is okay... Agreed with 30lbs being far too agressive.
    Agreementè caloric deficit is extremely important!
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    not to mention a flat stomach comes from fat loss and can take some time. depending how much fat you have there,fat comes off where it wants you cant spot reduce either.
  • artluv22
    artluv22 Posts: 65 Member
    CharlieBeansmomTracey wrote: »
    not to mention a flat stomach comes from fat loss and can take some time. depending how much fat you have there,fat comes off where it wants you cant spot reduce either.
    Theo166 wrote: »
    Did you post in the wrong subforum?
    This one is for diet and weight loss, I couldn't give a fart whether you work out our not.
    Just watch your calories in.

    Maybe you should repost in the exercise subforum.
    xchocolategirl wrote: »
    cerise_noir wrote: »
    What about a calorie deficit? That's the way to lose weight. Exercise won't create enough of a calorie burn to create a substantial deficit. Your exercise plan is okay... Agreed with 30lbs being far too agressive.
    Agreementè caloric deficit is extremely important!
    cerise_noir wrote: »
    What about a calorie deficit? That's the way to lose weight. Exercise won't create enough of a calorie burn to create a substantial deficit. Your exercise plan is okay... Agreed with 30lbs being far too agressive.
    sarraheclark wrote: »
    I think your exercise plan looks like a good start but may consider swapping out one of you cardio options (bike or elliptical) for free weights or body weight exercise. I personally burn a lot more calories does nody weight exercises than I do on the elliptical.

    Your weight loss goal it pretty steep for 12-13 weeks, but possible. Stick to monitoring your eating and keep moving; the results will start to show. Best of luck!!
    xchocolategirl wrote: »
    Your goal is very aggressive if you want to lose 20 pounds you have to essentially lose 1.5 pounds every week for 13 weeks. For a loss of 30 pounds you have to lose 2.3 pounds when the maximum recommended even on MyFitnessPal standards is 2 pounds a week.

    So I think the 20 pounds might be a tad bit more reasonable. Please note weight loss is not linear you may not lose exactly 1.5 pounds every week it will fluctuate. You may even only lose 10 pounds with the fluctuations but it's still weight loss! However, with all your plans nothing was mentioned about your diet. How many calories do you plan on consuming? How do you track that you're actually consuming the allotted calories? If you want to lose the weight you sought you need to be pretty accurate in your calorie counting.

    I did want to let you know one can't spot reduce especially since you want a flat stomach. Weight loss will help reduce fat, but it's hard to just target one area. Planks will help you have a stronger core, so I'm not trying to say don't do this.

    If you eat at a caloric deficit you will lose the weight which will help you out. Do you plan on incorporating any strength training ?

    Everybody, my diet plan is here --> https://community.myfitnesspal.com/en/discussion/10518783/my-weight-loss-plan

    Btw i think i'm 206 lbs, not 203 lbs
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    artluv22 wrote: »
    CharlieBeansmomTracey wrote: »
    not to mention a flat stomach comes from fat loss and can take some time. depending how much fat you have there,fat comes off where it wants you cant spot reduce either.
    Theo166 wrote: »
    Did you post in the wrong subforum?
    This one is for diet and weight loss, I couldn't give a fart whether you work out our not.
    Just watch your calories in.

    Maybe you should repost in the exercise subforum.
    xchocolategirl wrote: »
    cerise_noir wrote: »
    What about a calorie deficit? That's the way to lose weight. Exercise won't create enough of a calorie burn to create a substantial deficit. Your exercise plan is okay... Agreed with 30lbs being far too agressive.
    Agreementè caloric deficit is extremely important!
    cerise_noir wrote: »
    What about a calorie deficit? That's the way to lose weight. Exercise won't create enough of a calorie burn to create a substantial deficit. Your exercise plan is okay... Agreed with 30lbs being far too agressive.
    sarraheclark wrote: »
    I think your exercise plan looks like a good start but may consider swapping out one of you cardio options (bike or elliptical) for free weights or body weight exercise. I personally burn a lot more calories does nody weight exercises than I do on the elliptical.

    Your weight loss goal it pretty steep for 12-13 weeks, but possible. Stick to monitoring your eating and keep moving; the results will start to show. Best of luck!!
    xchocolategirl wrote: »
    Your goal is very aggressive if you want to lose 20 pounds you have to essentially lose 1.5 pounds every week for 13 weeks. For a loss of 30 pounds you have to lose 2.3 pounds when the maximum recommended even on MyFitnessPal standards is 2 pounds a week.

    So I think the 20 pounds might be a tad bit more reasonable. Please note weight loss is not linear you may not lose exactly 1.5 pounds every week it will fluctuate. You may even only lose 10 pounds with the fluctuations but it's still weight loss! However, with all your plans nothing was mentioned about your diet. How many calories do you plan on consuming? How do you track that you're actually consuming the allotted calories? If you want to lose the weight you sought you need to be pretty accurate in your calorie counting.

    I did want to let you know one can't spot reduce especially since you want a flat stomach. Weight loss will help reduce fat, but it's hard to just target one area. Planks will help you have a stronger core, so I'm not trying to say don't do this.

    If you eat at a caloric deficit you will lose the weight which will help you out. Do you plan on incorporating any strength training ?

    Everybody, my diet plan is here --> https://community.myfitnesspal.com/en/discussion/10518783/my-weight-loss-plan

    Btw i think i'm 206 lbs, not 203 lbs

    ok but even with a deficit fat loss takes time. you still cant spot reduce. as for your other post saying 1550 calories will be high enough to gain muscle and low enough to lose fat. NO,not unless 1550 is your maintenance,and you eat your exercise calories back. its hard for a woman to gain muscle as it is. to lose fat and gain some muscle you need to be doing a recomp,you wont gain much if any on a a deficit ,especially if you are not eating exercise calories back and netting lower than the 1550.
  • artluv22
    artluv22 Posts: 65 Member
    xchocolategirl wrote: »
    Your goal is very aggressive if you want to lose 20 pounds you have to essentially lose 1.5 pounds every week for 13 weeks. For a loss of 30 pounds you have to lose 2.3 pounds when the maximum recommended even on MyFitnessPal standards is 2 pounds a week.

    So I think the 20 pounds might be a tad bit more reasonable. Please note weight loss is not linear you may not lose exactly 1.5 pounds every week it will fluctuate. You may even only lose 10 pounds with the fluctuations but it's still weight loss! However, with all your plans nothing was mentioned about your diet. How many calories do you plan on consuming? How do you track that you're actually consuming the allotted calories? If you want to lose the weight you sought you need to be pretty accurate in your calorie counting.

    I did want to let you know one can't spot reduce especially since you want a flat stomach. Weight loss will help reduce fat, but it's hard to just target one area. Planks will help you have a stronger core, so I'm not trying to say don't do this.

    If you eat at a caloric deficit you will lose the weight which will help you out. Do you plan on incorporating any strength training ?
    sarraheclark wrote: »
    I think your exercise plan looks like a good start but may consider swapping out one of you cardio options (bike or elliptical) for free weights or body weight exercise. I personally burn a lot more calories does nody weight exercises than I do on the elliptical.

    Your weight loss goal it pretty steep for 12-13 weeks, but possible. Stick to monitoring your eating and keep moving; the results will start to show. Best of luck!!
    cerise_noir wrote: »
    What about a calorie deficit? That's the way to lose weight. Exercise won't create enough of a calorie burn to create a substantial deficit. Your exercise plan is okay... Agreed with 30lbs being far too agressive.
    xchocolategirl wrote: »
    cerise_noir wrote: »
    What about a calorie deficit? That's the way to lose weight. Exercise won't create enough of a calorie burn to create a substantial deficit. Your exercise plan is okay... Agreed with 30lbs being far too agressive.
    Agreementè caloric deficit is extremely important!
    Theo166 wrote: »
    Did you post in the wrong subforum?
    This one is for diet and weight loss, I couldn't give a fart whether you work out our not.
    Just watch your calories in.

    Maybe you should repost in the exercise subforum.
    CharlieBeansmomTracey wrote: »
    not to mention a flat stomach comes from fat loss and can take some time. depending how much fat you have there,fat comes off where it wants you cant spot reduce either.
    CharlieBeansmomTracey wrote: »
    artluv22 wrote: »
    CharlieBeansmomTracey wrote: »
    not to mention a flat stomach comes from fat loss and can take some time. depending how much fat you have there,fat comes off where it wants you cant spot reduce either.
    Theo166 wrote: »
    Did you post in the wrong subforum?
    This one is for diet and weight loss, I couldn't give a fart whether you work out our not.
    Just watch your calories in.

    Maybe you should repost in the exercise subforum.
    xchocolategirl wrote: »
    cerise_noir wrote: »
    What about a calorie deficit? That's the way to lose weight. Exercise won't create enough of a calorie burn to create a substantial deficit. Your exercise plan is okay... Agreed with 30lbs being far too agressive.
    Agreementè caloric deficit is extremely important!
    cerise_noir wrote: »
    What about a calorie deficit? That's the way to lose weight. Exercise won't create enough of a calorie burn to create a substantial deficit. Your exercise plan is okay... Agreed with 30lbs being far too agressive.
    sarraheclark wrote: »
    I think your exercise plan looks like a good start but may consider swapping out one of you cardio options (bike or elliptical) for free weights or body weight exercise. I personally burn a lot more calories does nody weight exercises than I do on the elliptical.

    Your weight loss goal it pretty steep for 12-13 weeks, but possible. Stick to monitoring your eating and keep moving; the results will start to show. Best of luck!!
    xchocolategirl wrote: »
    Your goal is very aggressive if you want to lose 20 pounds you have to essentially lose 1.5 pounds every week for 13 weeks. For a loss of 30 pounds you have to lose 2.3 pounds when the maximum recommended even on MyFitnessPal standards is 2 pounds a week.

    So I think the 20 pounds might be a tad bit more reasonable. Please note weight loss is not linear you may not lose exactly 1.5 pounds every week it will fluctuate. You may even only lose 10 pounds with the fluctuations but it's still weight loss! However, with all your plans nothing was mentioned about your diet. How many calories do you plan on consuming? How do you track that you're actually consuming the allotted calories? If you want to lose the weight you sought you need to be pretty accurate in your calorie counting.

    I did want to let you know one can't spot reduce especially since you want a flat stomach. Weight loss will help reduce fat, but it's hard to just target one area. Planks will help you have a stronger core, so I'm not trying to say don't do this.

    If you eat at a caloric deficit you will lose the weight which will help you out. Do you plan on incorporating any strength training ?

    Everybody, my diet plan is here --> https://community.myfitnesspal.com/en/discussion/10518783/my-weight-loss-plan

    Btw i think i'm 206 lbs, not 203 lbs

    ok but even with a deficit fat loss takes time. you still cant spot reduce. as for your other post saying 1550 calories will be high enough to gain muscle and low enough to lose fat. NO,not unless 1550 is your maintenance,and you eat your exercise calories back. its hard for a woman to gain muscle as it is. to lose fat and gain some muscle you need to be doing a recomp,you wont gain much if any on a a deficit ,especially if you are not eating exercise calories back and netting lower than the 1550.

    I just realized that after doing a 30-sec plank....i don't think i can do 10 minutes a day!! Maybe one day but definitely not now. So I think I'm gonna do 3-5 minute planks 5 days/week
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    I'm seeing a pattern of going gung-ho and then backing off...

    I would focus on a maintaining an appropriate calorie deficit and easing into the exercise.
  • artluv22
    artluv22 Posts: 65 Member
    sammyliftsandeats wrote: »
    I'm seeing a pattern of going gung-ho and then backing off...

    I would focus on a maintaining an appropriate calorie deficit and easing into the exercise.

    Lmao you're right. I'll set a nearly impossible workout for me and NOT DO ALL OF IT
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    artluv22 wrote: »
    sammyliftsandeats wrote: »
    I'm seeing a pattern of going gung-ho and then backing off...

    I would focus on a maintaining an appropriate calorie deficit and easing into the exercise.

    Lmao you're right. I'll set a nearly impossible workout for me and NOT DO ALL OF IT

    In order to establish a regular workout routine, you have to start small.

    You don't go from zero to hero in no time flat - despite what Disney's Hercules told you.

    Start by going for walks and maybe doing two minutes of bodyweight exercises daily. Increase gradually per week until you get to a time where you are exercising for 30 minutes (or however long you want it to be).
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