Simple exercise and diet plan

tinagrant2739

Hi hoping someone can direct me where I can just get a simple exercise and diet plan I need to lose a stone but need guidance and a routine plan, I will most certainly put in the hard work to gain results but just need some guidance I have a gym membership but think because I don’t really have much routine going on I tend to slack and just go when I feel like it

seska422

Exercise: Do whatever movement you like. I walk.

Diet: Start by logging everything that you consume for a couple of weeks. You can then look back through your food diary to see where you might eat smaller portions and/or make satisfying substitutions in order to reduce your calorie intake. Weight loss requires that you consume fewer calories than your body uses.

Be consistent and have patience and you'll get there.

jflongo

Personally I would use the concept of Flexible Eating, not Dieting. Fill in all your information in your profile, set your loss goal in their, for example 0.5 or 1 lbs per week. Try and hit your Calories every day and macro %'s(carbs,prot,fat). Don't use the Net Calories, just use the Calories and then see how it goes for you for a few weeks, then adjust if needed.

vivmom2014

You want simple?

Start walking everywhere (even in your house; Leslie Sansone walk-at-home DVDs are great, I'm sure there are others) and weigh & record what you eat. As already suggested, it's a great idea to look back at your diary and see where you can make small, sustainable changes. Choose a reasonable calorie goal and maintain that.

This is a slow-and-steady enterprise. Drastic *anything* -- diet or exercise -- isn't the way to go.

tinagrant2739

[
For example: I am an avid hiker and one of my non-scale measures of health/weight loss is how well I am able to hike 5 miles. I want to improve my time and abilities so I can finish up my goal of hiking the entire Ice Age Trail. For interval training, I work on the treadmill with both running and hills. 30 seconds running/30 seconds brisk walking for a total of 30 minutes OR steepness level X for 30 seconds/steepness level Y for 30 seconds for a total of 30 minutes.

As I said, this type of thing is good for mind AND body. Many people want to hit the gym at full-force when starting out, and that can cause burn-out, muscle fatigue, injury, etc. Interval training allows you to slowly work up to fitness gradually, which is less of a strain on your body. If you can't run a mile, start my walking one. Jog for 30 seconds, walk for a minute or however long you need to recover. Then do it a gain! It's good for your mind too, because you are less likely to give up if you aren't feeling like a failure every time you hit the gym ("ugh, I can't even run for two minutes straight! I'm so out of shape! I'll never lose the weight like this" *eats donut*). Interval training allows you to see the small victories. ("Hey, I completed my 30 minutes and am not completely wiped. Looks like text time I can try for 30 second intervals of walking instead of 60 seconds!" *drinks water*)

And like I said, you can incorporate the concept anywhere to suit whatever non-scale goal you want (toned muscles, flexibility, breath support etc)!
-Weight lifting: start with 3 sets/10 reps of a weight that is just slightly uncomfortable for you and rest generously in-between. Slowly work your way to 5 sets/10 reps and then up the weight.
-Jumping Jacks: 30 seconds jumping, 1 minute resting. Work for 30 seconds jumping/30 seconds resting. Then 1 minute jumping/1 min resting and so forth
-Plank: see jumping jacks but maybe start at 10 seconds hold instead of 30!
-biking: same as my treadmill one, just with upping the resistance instead of speed and incline[/quote]
Thank you very helpful