Will this help me lose weight?

PoonamKB

I have only just started using this app thanks to my bro...i accidentally put in that i want to lose 13kg by april (i meant aug) i cant change it but this app has definitely helped me...its only been a week and i have lost 1.5kg already...it has really helped me to control my food intake as i just feel too guilty after looking at the kals...i am a mother and i am breastfeeding and was always told that that alone would work no problems....it only helped me lose 3kg in a very loooong time. I know walk 3km each day carrying my child and go to the gym every evening. I have also heard not to eat after 6 as that alone stores at fat....doing everything combined has really helped me and i am over the moon.

mscott9

If we go with a plan like this:

Mondays: Cardio 30 minutes, Ab Workout
Tuesdays: Full Body Workout (strength training) for 30-45 minutes, HIIT cardio (10-15minutes)
Wednesdays: Light Cardio 15 minutes, Ab Workout (or Rest Day)
Thursdays: Cardio 30 minutes, HIIT cardio (10-15minutes)
Fridays: Cardio 30 minutes, Ab Workout
Saturdays: Full Body Workout (strength training) for 30-45 minutes, HIIT cardio (10-15minutes)
Sundays: Rest Day

MONDAYS: Cardio (Treadmill, Elliptical, or Bike), Sit-Ups/Crunches, Air Bikes, Leg Raises, Planks (3 sets each in a circuit)

TUESDAYS: Warm-Up, Bodyweight or Dumbbell Squats, Dumbbell Lunges, Lat Pulldown, Seated Row Machine, Chest Press Machine, Chest Pec Fly Machine, Front Dumbbell Raise, Side/Lateral Dumbbell Raise, Dumbbell Hammer Bicep Curls, & Cable Tricep Pulldown (3 sets each with 45-90 second breaks, before moving on to next exercise)

WEDNESDAYS: Light Cardio (Treadmill, Elliptical, or Bike), Sit-Ups/Crunches, Air Bikes, Leg Raises, Planks (3 sets each in a circuit), Sit-Ups/Crunches, Air Bikes, Leg Raises, Planks (3 sets each in a circuit) * or Rest Day

THURSDAYS: Cardio (Treadmill, Elliptical, or Bike), Mountain Climbers, Jumping Jacks, Burpees (3 sets of 30-60 seconds each)

FRIDAYS: Cardio (Treadmill, Elliptical, or Bike), Sit-Ups/Crunches, Air Bikes, Leg Raises, Planks (3 sets each in a circuit)

SATURDAYS: Warm-Up, Jump Squats, Leg Press Machine, Leg Extension Machine, Leg Curl Machine, Assisted Pull-Up or Smith Machine Inverted Pull-Up, Barbell Bench Press, Dumbbell Overhead Press, Wide Bicep Curl, Seated Tricep Press (3 sets each with 45-90 second breaks, before moving on to next exercise)

I tried to come up with exercises that would be ideal for beginner. And I tried to put more emphasis on the larger muscle groups, which should help in increased fat burning. Much of the lower body exercises work the quads, hamstrings, and glutes. If you find that these exercises are challenging or confusing, you can substitute other exercises or ask someone at the gym (a trainer or experienced lifter) for some help with form or a spot. For more information on how to do these exercises, check out this site: http://www.bodybuilding.com/exercises/ for videos/pictures, etc.

Hope this is of some help, good luck!

How may reps of each set?

pushyourself14

I think you should definitely eat at least 1200 calories a day... When my weight loss was stalled at 1200/day, I increased to 1500/day and that broke my plateau.

Unknown

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