What Is A Great Exercise Plan To Help Me Lose 20 Pounds In 6 Weeks And To Get My Body Toned?
December 21st, 2009 | 
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Hi, my name is Ronica and i am starting a new COED school in about 6 weeks. I use to go to an all grils school for like forever and I really wanna look good. I am about 155 pounds right now and i wanna get down to abotu 135 in 6 weeks. What exercise should I do to get to this goal. How long a day?
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Tags: 9 Responses to “What Is A Great Exercise Plan To Help Me Lose 20 Pounds In 6 Weeks And To Get My Body Toned?”
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20 pounds in 6 weeks is a bit much. I suggest you shoot for 12-15 pounds (about 2 lbs / week).
Start by cutting your current daily calorie intake by about 500 cals/day. For example, if you are currently consuming 2500 cals/day, slide down to about 2000/day. Do not go lower than 1000-1500, however, as this will backfire. This should net you a 1-lb / week weight loss on its own.
Add in 3-4 days / week of aerobic exercise. Add 2 more days of strength training. If you burn an additional 500 cals/day with exercise, that will be another 1 lb/ week loss (totally 2 lbs/week loss when coupled with the calorie reduction).
Best of luck achieving your goal. Set your plan and stick to it, and you are sure to succeed.
go to google and type in slim in 6 and go to there website i just got it every one says that it works
Start your exercise with a good warm up. A warm up will increase your core body temperature and get you to break a sweat. After you are warmed up you can continue your cardio workout or you can begin your resistance exercise . Make sure you have a padded bench of some kind to use for the sitting and lying exercises.
First, you will focus on the large muscle groups then progress to smaller ones. This exercise will involve a combination of exercises using dumbbells or your own body weight. Here is an example of a good exercise routine.
SQUATS 3 sets/25 reps
start with legs wider than hip width, toes slightly turned out. Squat down until your upper legs are parallel to the floor. Keep you back as upright as possible with abdominals engaged.
LUNGES 3sets/15 reps
Start with a long stride keeping the front knee directly over the ankle when at the bottom of the lunge position. Make sure to pull up with the front leg without any push off of from the back foot. Perform the lunges in a walking manner.
MODIFIED/FULL PUSH UPS 3sets/10-15 reps
Begin with a version of the push up that is appropriate to your strength level. You want a diagonal line from shoulders to knees or shoulders to feet (depending on which form of push up you do). Only attempt the number of reps that you can complete with perfect form.
DUMBELL PULLOVER 3 sets/10-15 reps
Lie on your back. Hold the dumbbell with your hands overlapped and facing the ceiling. Keep your arms straight and take the weight overhead and return it back over your chest.
ONE ARM ROW 3 sets/10 reps
Stabilize your knee and one hand on the bench with the working arm hanging straight down. Pull the weight up in a rowing motion toward the side of the body.
LATERAL RAISE 3 sets/10 reps
With weights in hands and arms at the sides, raise your arms out to the sides up to shoulder height and back down. Be careful not to shrug the shoulders.
BICEP CURLS 3 sets/10 reps
With arms at sides palms facing up, flex elbow joint to bring weight up toward shoulders and return to full extension to complete each rep.
TRICEP DIPS 3 sets/10 reps
Start sitting on a bench perpendicular to it with hands on the edge of the bench.
Straighten arms and bring hips just off the bench and bend the elbows to lower body down. Straighten your arms to bring body back to the start position. This can be done with bent knees to modify the movement.
ABDOMINAL CRUNCHES 5 sets/20 reps
There are many variations of the crunch and you can change up the positions frequently. A basic version is lying on your with back legs bent, feet on the floor, and your arms reaching at your sides. Flex the spine to crunch up and keep your chin tucked in toward your chest with about a golf ball size space between chin and chest. Keep your eyes focused on the top of your thighs. Crunch up keeping the low back in contact with the floor and always keep the abdominals engaged to protect the back and neck.http://www.fitnessdiet.info/dietandexerc…
i would say start out by going for walks like a couple of hours a day…and wear a headset and listen to music. It will help get the job done easier and make it more fun. Also If you do find yourself eating a lot of junk food replace it with something good to eat like fruit. It tastes good and is good for you.
Another good idea since you want to lose so much so fast would be to cut down on the portion of your meals. I am not saying to stop eating at all, just cut down. If you are NOT a vegetarian then i reccommend eating fish and chicken mostly and stay away from fried foods. Good Luck!
Umm…..maybe u should try jennycraig listed below is the site.
Hope this helps!! And Good Luck!!
run for 15 min a day, and gradually work your way up to more. just run trust me the results are better then any machine out there.
I would rent a couple (maybe 5-7) pilate videos from your local library and probably try using one a day. Also try exercising at your local gym for 60-180 minutes a day (no more). Also eating habits are a huge part of weight loss. Stay hydrated and cut down on the fatty foods. Also, DO NOT USE WEIGHT LOSS PILLS. They make your body dispose of extra fat and calories at a rapid (and unhealthy rate). I reccomend using the Daily Plate to keep track of weight loss/goals and calories. Click here: http://www.thedailyplate.com
Good Luck!
Swimming is fantastic,it targets each and every muscle in every area of your body especially when you alternate your stroke’s ie.butterfly,frontcrawl,side-stroke,back… etc..I can give you my word on this because by swimming for one hour seven days a week I lost 12 kilograms in eight weeks.I also cut out the obvious induldgences in my diet but certainly did not starve so all in all i can confirm that the swimming was paramount to me losing that weight but also toning myself in the process an added bonus of course.So long story short swim,swim,swim I promise it works and you will notice the difference within 1 week,good luck and all the best
its not so hard if you put your mind to it…
you could start by not eating carbs… carbs are really bad . this means: do not eat rice, bread, pasta, potatoes, etc.
Then stop eating sweet stuff as well, i know its hard, but it worked just finew for me and i lost somewhere close to that in 4 weeks… so why not give it a try??