Looking for a sample exercise plan!

lippylou2010
lippylou2010 Posts: 4
in Fitness and Exercise
Hi everyone!
My names Sophie, I'm 22 and I currently weigh 190 lbs! I have been diagnosed with PCOS so I am taking Metformin!
I would really like to lose at least 36lbs by the end of August, (more if I can) as I'm going on holiday! I would like to lose weight sensibly so it is easier to maintain!
I'm not the best at eating as I am quite fussy!
I have started going to the gym 3 times a week, I wondered of anyone can advise me as to what machines I should be using, or by recommending an exercise plan!
Also do you think 36 lbs is reasonable in around 6 months?
Thanks
Sophie xx

Replies

  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    6 pounds per month is ambitious, but doable if you put the work in.

    The best way is to look at your diet first - it takes an awful lot of effort to burn 300 calories in the gym, which you could wipe out in 2 minutes with a chocolate bar and a coffee. You say you're not the best at eating and are fussy - what sort of things DO you eat, and are you weighing and logging it all.

    Can someone at the gym come up with a plan for you? One of my favourites is an indoor triathlon - 10 minutes each of rowing machine, cycling, and treadmill. The elliptical is another good one for burning lots of calories. That's the cardio side - you really want to be doing some weight/ strength exercise too.
  • lippylou2010
    lippylou2010 Posts: 4
    Thanks for your reply!
    I know it is ambitious, but I would really like to try and get as close as possible!
    With regards to me being a fussy eater, i do eat most things, just the wrong things! I eat most meats, but no fish! I'm quite fussy with the vegetables and fruit I eat!
    I would love to be able to eat a nice salad and feel satisfied but I only eat lettuce, cucumber and carrots and that doesn't tend to make a nice filling salad!
    I have seen someone at the gym but he wasn't overly helpful with the losing weight thing! And as I suffer from a bad back I am restricted on what I can do!
    I tend to do about 30 mins on the treadmill walking up Hill and some running, 10 minutes on the rowing machine, 15 minutes on the bike and perhaps 10 on the cross trainers if I feel up to it!
    I know I have some serious changing to do if I want to reach 11 stone!
    But I finally feel ready to seriously try! Xx
  • meankeen
    meankeen Posts: 49 Member
    There is no plan, if you want to lose weight here's the deal:

    - 2000 calories per day

    - a simple 30 minute jog / run / brisk walk (WITH NO PAUSE). This should burn around 300-500 calories depending on your intensity. Do this every day, except on saturday and sunday (these are your rest days).

    - drink ONLY water, 3 to 4 liters a day

    These 3 tips are the most effective, best and simple tips you need for losing weight. It's so simple, most people don't realize this. Aim for 1 lbs loss per week. If you wish, you can also add weightlifting sessions to your 30 minute jog. Exercise 3 times a week, and the routine should consist out of these exercises:

    - Squat 10x10
    - Deadlift 10x10
    - Benchpress 10x10
  • Roadie2000
    Roadie2000 Posts: 1,801 Member
    Don't run 5 days in a row, it's too high impact and you're risking injury if you're not a seasoned runner. Run 2-4 times a week, or every other day max. if you want you can do a lower impact cardio on your off days like the elliptical or bike.

    Squats, deadlifts, and bench presses are great, but I'd throw in some barbell rows or lateral pulls to even it out.

    But it will mainly come down to diet. Eat healthy and balanced, log your calories, and aim for 1-2 lbs per week.
  • Annie_01
    Annie_01 Posts: 3,096 Member
    There is no plan, if you want to lose weight here's the deal:

    - 2000 calories per day

    - a simple 30 minute jog / run / brisk walk (WITH NO PAUSE). This should burn around 300-500 calories depending on your intensity. Do this every day, except on saturday and sunday (these are your rest days).

    - drink ONLY water, 3 to 4 liters a day

    These 3 tips are the most effective, best and simple tips you need for losing weight. It's so simple, most people don't realize this. Aim for 1 lbs loss per week. If you wish, you can also add weightlifting sessions to your 30 minute jog. Exercise 3 times a week, and the routine should consist out of these exercises:

    - Squat 10x10
    - Deadlift 10x10
    - Benchpress 10x10

    So you think everyone should eat 2000 calories a day?

    Okay...I walk but will I delay my weight loss if I take Mondays off instead of Saturday or Sunday. Yesterday I went trail hiking so I thought I would give my knees a rest today.

    I am working on squats, deadlifts, bench presses...(light weight)...but not up to anywhere near a 10x10. So have I failed?

    Really??? Not everyone needs to eat 2000 calories. Some will need more...others less. It makes no difference when your rest days are nor if your cardio comes from jogging/running/walking...it depends on what your goals are. While I do agree with strength training...I don't think that we all have to do 10x10...or even those specific ones...some people have bad knees...bad backs...whatever.

    It is not a "one size fits all" world that we live in.
  • lippylou2010
    lippylou2010 Posts: 4
    2000 calories a day does sound an awful lot! But thank you anyway for your reply! And thanks to everybody else too!!
    I'm struggling today, just feel so hungry, and I'm picking on rubbish food!
    I did go to the gym last night for an hour and used the treadmill, rowing machine and bike!
    I have also been given 3 months by the doctor to lose weight or she'll take me off my meds for pcos!
    I'm really hoping I can do this!
    Sophie xx

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