- What is this plan about? A 7-day fitness and diet plan designed for quick weight loss at home, but with a focus on establishing a foundation for long-term, sustainable weight management.
- What does the diet involve? A calorie-restricted diet (around 1000 calories/day for one week only) emphasizing lean protein and small portions. Sample meal plans are provided. Important Note: Very low calorie diets are not recommended long term.
- What kind of exercise is included? Daily bodyweight workouts (with basic and advanced options) plus cardio recommendations (e.g., walking, jogging, swimming). The advanced plan suggests two workouts a day.
- What is the plan’s primary focus? Building lean muscle, increasing metabolism, and creating a calorie deficit. Initial weight loss may be minimal as muscle gain can offset fat loss.
- How intense is the plan? It requires dedication and may result in hunger and muscle soreness.
- Is this a long-term solution for weight loss? No. This 7-day plan is a starting point. Sustainable weight management requires a long-term approach to diet and exercise.
- Read on for the details!
OK, if you really need to lose some weight quickly, and only have 7 days to lose weight, then there are a few options which we discuss below. If you want to know how to make a workout plan for weight loss, then this guide will help you put together your own unique plan.
Firstly we provide a simple daily diet plan for you to follow and then you will find a weekly fitness and strength training schedule that you can do. Many people want to exercise for weight loss in 7 days at home, and while you can make a good start in a week, you actually need to follow a plan for much longer.
A weight loss plan that aims to lose around 2 pounds per week is generally safe and reliable, anything more than this enters the realms of fad and crash diets.
But, if you really only have one week to lose some extra body fat, what is the best way?
Here are our tips to help you to get fitter and lose some weight in 7 days. If you want to make a change in a week then you have to be prepared to exercise hard and follow the diet. Really you need to make this workout a permanent part of your new and improved lifestyle! These indoor exercises to lose weight fast do work, so stick with the plan. Read on!
Body Fat Reduction Plan
To lose body fat as quickly and safely as possible you must eat a very lean diet and also exercise. This is a great workout plan to lose weight, but failure to follow the plan properly will result in failure, so be warned!
You will feel hungry and your muscles will ache – do not expect quick gains with no pain!
If done correctly this plan will start to build lean muscle and improve fitness while also burning fat. Do not expect to lose weight extremely rapidly though.
You will hopefully be gaining muscle and losing fat, so net weight loss may be zero in the short term. But you will be in a better shape, and in a better position to carry on losing weight in a healthy and sustained fashion.
7 Day Weight Loss Exercise Plan
If you have not exercised in a while you may find this difficult, but you must do
this workout plan to lose weight, especially if wish to burn of fat in just 7 days. This is our most effective weight loss exercise program, so stick with it and you will get good results.
Remember, you are not just doing this weight loss exercise plan to burn off fat immediately. You are exercising to increase your daily calorie deficit (burning more energy) and also increase your metabolism (building muscle).
Basic 7 Day Plan
We have created a series of bodyweight workouts that you can complete each day of the week. This is a good weight loss workout plan for men and women alike, as it provides a full body workout that hits all muscles, rather than being limited to just abs, arms or thighs. This should ideally be done in addition to some cardio – anything will work: brisk walking, swimming, jogging, dance, sports etc. Two workouts a day can be effective, and many people find that this is a good morning exercise routine to lose weight.
- Monday Workout
- Tuesday Workout
- Wednesday Workout
- Thursday Workout
- Friday Workout
- Saturday Workout
- Sunday Workout
Always stretch well after the workouts and keep a log of your time so that you can aim to improve next week.
Advanced 7 Day Plan
The advanced 7 day workout plan sets two workouts a day and the second some weight training. Optional For Faster Fat Burning: In addition to the exercises below also do the daily workout – best done after the morning cardio session. This is a great exercise routine to lose weight fast. For even better result, mix things up a bit – combine the basic seven day plan with some weight training, or additional cardio work. Lets take a look at the weight loss workout schedule.
Weight Loss Workout Schedule
Monday
Daily workout: Monday Workout
Light Cardio: In the morning perform a 30-45 minute light cardio session to raise metabolism. This can be a brisk walk, jogging or a swim for example.
Weight training exercises: Squats, Calf Raises, Push ups, Shoulder Press and Dips. 3 sets of 8 exercises for each. Increase the weight if too easy, decrease if you struggle to complete 8 repetitions.
See our weight training articles for more advice on building strength, with workouts, exercises and methods explained.
Diet: Breakfast should either be oats or wholemeal toast and eggs. Lunch is soup (no bread). Dinner a salad with protein (egg, chicken or fish).
Tuesday
Daily workout: Tuesday Workout
Interval Training day: 20 minutes intensive interval training. 30 second sprint followed by 90 second recovery. Ten 2 minute intervals with 10 sprints.
You can do this with any exercise – running, swimming, elliptical trainer, cycling, skipping etc. Work as hard as possible. See the Quick Intensive Cross Training Workout to learn how to train properly.
Diet: Same as Monday.
Wednesday
Daily workout: Wednesday Workout
Longer Cardio Day: Today you need to do one longer cardio session. This can be jogging, cycling, rowing, brisk walking, elliptical etc. However, you must exercise for 60 minutes today.
Diet: Today you need to limit calories as much as possible, but do eat some carbohydrate an hour before exercising and again afterwards.
This should be a small snack, such as 1 banana, 1 slice of brown bread or a couple of oranges.
Thursday
Daily workout: Thursday Workout
Cardio Session: A morning cardio session of around 30 minutes. Steady exercise to get the body moving and burning fat.
Weight training exercises: Deadlifts, Pull Ups, Curls, Single Arm Dumbbell Rows. 3 sets of 8 exercises for each.
Diet: Lots of proteins to help muscle recovery and less carbohydrates, so eat just eggs for breakfast, then a small salad with plenty of chicken, pork, beef or fish for lunch. All portions should be small.
Friday
Daily workout: Friday Workout
Cardio: Longer, steady cardio with 2 sprints at the end. So at least 30 minutes of jogging with a 1 minute sprint (long sprint, around 400m), then a recovery of 3-5 minutes, then another sprint before the final recovery jog. In total you should be exercising for around 40-45 minutes. Stretch afterwards. Read these running tips from a top trainer.
Diet: Similar to Wednesday – fewer calories to aid fat reduction.
Saturday
Daily workout: Saturday Workout
Core Training: Calisthenics, Yoga, Dynamic Stretching, crunches. Perform crunches to failure, aim to do 100. Aim to exercise for at least 45 minutes.
Alternate between upper body and lower body exercises. If in doubt jog on the spot until you decide what to do next. This helps to teach you to take control of your fitness sessions. Empower yourself!
Diet: As Monday.
Sunday
Daily workout: Sunday Workout
Activity day: Sunday is a good time to get active with friends and family, so a long walk or a trip to the park are good choices.
Diet: Keep your meals small and lean, high in protein. If you are having roast dinner you can treat yourself to the beef, broccoli and carrots, but nothing else – and have a small portion!
You obviously do not need to exercise in this exact order or on these days, this is to provide you with a guide. You may want to focus more on weight training, circuit training or yoga for example, so switch some days around.
This is the ideal level of activity and type of weekly exercise routine that you need to do to start getting really fit and losing weight.
It really does help a lot if you can exercise for at least 45 minutes every single day. Ideally some days you should exercise more. Do not let anyone (other than your doctor) tell you that this is too much exercise, it is not. The human body is designed to move, the muscles need to work to be healthy.
Best Cardio Workout At Home To Lose Weight?
There is no best exercise to lose weight as such – whatever you do will help. But, if you find a routine that you enjoy, or find easy to fit into your weekly routine, then you will be less likely to give up!
Exercise More If You Can
If you can do more, then do more, but do not risk injury, and remember that you are on a calorie restricted diet so your energy levels will be lower.
Do not feel tempted to reduce calories further as you risk going into starvation mode and you will burn less fat and risk overtraining.
The best time to exercise intensively is around 45 minutes after your lunch, you should have most energy at this time. For walking, jogging and running you can exercise the first thing in the morning.
The cardio in the morning helps to raise your metabolism before the weight training in the afternoon. This maximizes fat burning by raising your metabolism throughout the day.
Consume only low GI carbohydrates to ensure that you have a steady supply of sugar for energy and do not risk an insulin rush (which causes fat accumulation).
Although it is impossible to lose a lot of weight in just one week, if you start right with daily exercise and daily dieting then you can start to make some big changes. This plan is for all, although it is often the most popular weekly workout plan for women with children, as it can be done at home. See also our dedicated weight loss workout plan for women.
Exercise is vital for healthy weight loss and makes weight loss so much easier. If you have any questions ask below.
Really losing body fat should be a long-term goal, and we discuss how that is done in more detail in Start Losing Weight Today With Our Diet and Exercise Advice.
A Typical Daily Diet Plan
Note that you should only eat one of each meal option per day. The rest of the day you can drink water. Keep portions small.
You should be eating no more than 1000 calories a day. Remember, this is for 1 week only. Long term dieting of this type is not healthy.
- Breakfast: 2 eggs on 1 thin slice of whole grain toast / a banana with yogurt / small bowl of muesli with milk / 3 egg omelette with ham
- Lunch: Small green leafy salad with smoked mackerel / chicken with fresh vegetables / fish with salad /meat and vegetable stew
- Dinner: Tomato soup / other thin soup / roasted chicken / mackerel fillets
Key tip: Keep portions small. You can eat stews and salads, but use a small plate and eat slowly and thoughtfully.
Alternative 1 Day Meal Plan
This is a healthy meal plan with some additional calories so that you can start working harder on the fitness and still fuel your muscles. The most common reasons people give for not eating healthy food are:
- “I do not know how to make healthy food, it is too complicated”
- “I do not have time to make healthy food”
Breakfast
Breakfast is the most important meal of the day, but this does not mean that you must still eat like a King if you are wanting to lose weight. Here is a healthy breakfast recipe:
- 3 boiled eggs
- 1 slice of wholemeal bread, toasted
Boil the eggs for 4 minutes and eat with a single slice (or no bread at all if you want to lose weight quicker).
Lunch
Put some wholegrain pasta on the boil. While this is boiling pout a tin of chopped tomatoes, or passata, into a saucepan. Add some salt, pepper, mixed herbs and a little spice of your choosing. Let that simmer while the pasta is cooking.
Pop some meat balls on a medium grill. In approximately 12 minutes you have a delicious, freshly prepared, meal of pasta and meatballs in tomato sauce. This is healthy, full of energy and protein.
Dinner
If you are working out then you may need a little extra in the evening. Make a salad using mixed lettuce, cucumber, rocket and sliced fresh peppers. Mixed in a tin of tuna fish and drizzle in olive oil. Season with salt and pepper, toss and serve.
You can add any other salad items you like. If you hard boil some extra eggs at breakfast time, you can add these to the salad, with some capers and add some cheese, and you have a healthy, tasty fish salad, full of proteins and nutritious carbohydrates.
Some alternative diet options are provided in the fitness plan itself (see above).
Weight Loss Research and Advice from around the Web
Weight loss has been studied at great length over the years and much of what we now know about losing weight is derived from scientific studies into the mechanics of fat reduction. Here are some articles which we have drawn upon.
“Why is gradual weight loss better than a crash diet?” NHS Choices (2010) website, https://www.nhs.uk/chq/pages/2468.aspx?categoryid=51&subcategoryid=165
“Benefits of sustained moderate weight loss in obesity” by Pasanisi F, Contaldo F, de Simone G, Mancini M. Published in Nutr Metab Cardiovasc Dis. 2001 Dec;11(6):401-6. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/12055705
“A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention” by WC Miller, DM Koceja and EJ Hamilton. International Journal of Obesity (1997) 21, 941±947.
“Effects of Intermittent Exercise and Use of Home Exercise Equipment on Adherence, Weight Loss, and Fitness in Overweight Women” by John M. Jakicic, PhD; Carena Winters, MS; Wei Lang, PhD; Rena R. Wing, PhD. Published in JAMA. 1999;282(16):1554-1560. doi: 10.1001/jama.282.16.1554 Abstract: https://jama.ama-assn.org/content/282/16/1554.short.
Sounds like you need to lift more weights and eat more. Focus on a healthy diet with additional protein first rather than looking to increase supplements. Supplements should do just that – supplement your diet, not replace.
Hi, im 17.. i am 6ft 0 and i weigh 70kg. the main problem i have is my stomach fat, everything else like my legs, arms etc are fine. i go to the gym everyday apart from sundays where i play football with my local team. when i go to the gym this is my workout
Monday – weights, cardio(running 30 minutes at 3/4 pace), legs and abs.
Tuesday – weights, shoulders(pull ups) legs
Wednesday – weights, cardio(running 30 minutes at 3/4 pace), legs and abs.
Thursday – weights, rowing(cardio), legs
Friday – weights, cardio(running 30 minutes at 3/4 pace), legs and abs.
Saturday – Cardio, weights and legs.
I have recently started to correct my diet to the specific diet needed to lose weight. i usually have poached eggs on toast with beansor toast with chicken spread on it for breakfast. dinner i usually have a turkey and cheese bun or just plain turkey bun. and for tea i have a wide variety of things.
If you could advise me on the info i have given you than that would be great. Thanks
hi, my name is Eli! im a swimmer, and i do an intense 60 min workout 2 days a week. i also do the occasional muscle workout and jogging/walking. but i cant seem to loose weight! my inner thighs and stomach is the problem area. i have fat on the lower part of my stomach not the top part.
Eli, increase cardio and see if your diet could be healthier. Eliminate junk food, sugar and processed food.
Hi Leilani, according to your height and weight you are not overweight. You should focus on doing more exercise, consider joining a school sports or athletics team, take up dance (will help with your chosen career), gymnastics or even running. Just get fitter. If you drop to 60 pounds you will be very underweight so do not even think about trying that. Healthy food and exercise will get you fit, nothing else. Even if you reach your first goal of losing 20 pounds you will be underweight. Also bear in mind that if you have started puberty early you need more energy. Adolescence is energy intensive and over the next 5-10 years your body will never need so much energy again (unless you take up athletics or professional sports as an adult). Finally, unless a doctor has diagnosed you as having slow metabolism then it is very unlikely that this is the case.
Hi Lewis, you need to just keep working on your fitness and strength. You current routine should easily help you reduce fat so the next step is to work on total muscle mass. For one session a week start using heavier weights and then take a weight training rest day afterwards. Also increase protein on that day. How long have you been doing your routine? You are certainly not overweight so I assume that you only have a little fat to lose?
hi there, For 3 months now I have taken all sugar and carbs out of my diet and started to eat LIVE food, which has turned to a low carb diet. I have lost 22 pounds since I started, but I feel like I have so much excess fat and dont know wherew to start. I have started to do a little exercise but I have 3 kids that give me a good workout as well. I eat a lot of almonds throughout the day and wondering if this is what is causing the excess fat, i know they are fattening. If you could suggest something that would be great. thanks
How to lose fat soon. and how to eat or what kind of peels are for that
Angelica, just follow the advice in the article.
Hi I am 35 and have noticed that my body has changed dramatically especially around my belly and breast. I have always been about a size 12 – 14 but my breast has always been up and down I had really big breast about a d cup at about age 12 – age 16 but they went really saggy from then on and even down another size after pregnancy. My belly now has gotten really bloated and saggy. My buttocks remain firm but I am really concern about the two other ares I have mentioned. I am from a West Indian background so my diet is high on carbohydrate. I have started working out in the morning ‘5 step fat attack’ but can’t really see any changes. can you also recommend any exercise tips for boosting my breast and also for my bulging belly.
Hi Tanya, a healthier diet and regular exercise may help but I am not aware of any specific exercises that will help. Exercises strengthen muscle and ligaments but it sounds as if your issue may be more related loose skin and connective tissue. I suggest that you stick to the 5 Step Fat Attack exercise and just eat a healthier diet with more fresh fruits and vegetables and less bread and rice.
It’s me again and I do have slow metabolism and I just joined volleyball kickball and dance…
Well, regular exercise speeds up metabolism. A slower than average metabolism is not an excuse to gain weight. Davina McCall (a UK television presenter) suffers from hypothyroidism and manages to stay in great shape by exercising and eating healthy.
Hi there :)
Im am 18 (female) and trying to get a toned body within 2 months. My intention is to follow your one week diet and then move on to a less extreme diet in combination with exercise obviously. Im not overweight and my metabolism rate is fairly fast but im unsure which exercises to focus on at the gym? I intend to workout in the early am and late pm with about 40 min cardio and 20min weights. However, I feel that if my routine is repeated my body will accustom to it and i’ll wont lose weight as effectively than if I varied my routine? Also i havent had time to exercise for the past 6 months, only walking for about 30min every second day or so…
Please give me as much advice as possible :) Much appreciated.
Hi Amy, do not worry about your body becoming accustomed to exercise now, worry when it happens (you can come back and ask again later). Sounds like a morning run / cycle followed by an even weight training session is ideal. This is a good place to start for weight training: https://www.motleyhealth.com/strength/beginners-weight-training-exercises
As you only have 20 minutes just go through a few exercises each day.
I am 16 years old. I am an athlete and I have tried many diets and increased cardio training. I have only got a negative response from these maintained diets. I have excess lower abs fat which I would like to decrease and obtain 6 pack abs. Please list out a diet which helps in reducing my lower abs fat. I would also like to decrease my butt size and reduce fat there too. Please help me with the following issues.
Hi Bimal, really you need to go low GI / lean protein and increase your fitness, both cardio and weight training. Do you have an athletics coach? They should be able to guide you in both diet and fitness. If you are still carrying fat than it really is a matter of increasing fitness with longer cardio workouts and ensuring that your diet is only providing you with the nutrients you need to grow stronger, and no more.
Hi…
I m 24 years old,weighs 72 kg and have most of it around the hips, butt, less on belly and arms. Joined gym 2 weeks ago, have taken Inch loss package and last week I shaded 2 kg weight, but this week it’s not reducing further. I do cardio daily for 30 to 40 mins, aerobics and passive workout for 45 min on alternate days, summing unto around two hours in the morning only. Rest of the day I am working in the lab doing bench work.
My morning breakfast nowadays includes salt dalia, sprouted gram or a seasonal fruit.
Lunch includes 2 chapaatis daal/vegetable and dahi and salad depends on the availability in the mess dinner is same as lunch sometimes take dalia with milk and rest of the day when feel hungry do eat one orange, drinks lots of water everyday.
Plz do tell me how to reduce the fat deposit around my hips and butt size around 48 inches fast.I m also suffering from hypothyroidism with TSH level more than 60.
Thanks…
heyi, im 22 years old and i recently gained some weight..i weigh 82 kgs and my height is 5’10”
my brother was overweight and reduced 20-30 kgs using a diet….i have started following that diet
in morning: poha/upma/sandwich of brown bread/omelette
in noon: normal chapati with indian cuisine dishes
in night i take dhokla or chicken momos or roasted chicken
also i consume an apple after every 2 hours
is this diet good to lose excess fat? because im lean..just need to burn the excess fat quickly …i also go jogging in morning
Hi Ankit, I am not actually all that familiar with Indian foods, however, if it worked for your brother then there is a good chance it will also work for you. Combined with daily running you should see results soon. Just stick to the plan and be patient.
I Simmi, stick to your fitness plan. You lost 2kg in the first week so that is great. Try to reduce the amount of bread / chapaatis as these contain a lot of calories. You will get enough energy from the vegetables and fruits.
Hi! im 5’4 and weight 51 kgs. im currently on a diet where I consume 1200-1500 calories a day, no rice, junk and sweet. I do power yoga thrice a week for an hour and go to the gym around 3 times a week, at the gym I do 20 mins of cardio and then weight training. though I have a flat stomach and I am toning up fine I have noticed my face is looking fatter then before.
breakfast is generally 2 boiled eggs white and coconut water and on days of power yoga(its at 7am) I have a multigrain sandwich (iceberg lettuce,pepper and 1 slice of roast turkey salami) or (iceberg lettuce, green bell pepper, american corn and mushroom, thin slice of roast turkey salami)
I have one coconut water everyday
lunch: 2 multigrain rotis with any cooked vegetable and 1 carrot
snack: 1 bowl foxnut seeds roasted or carrots
dinner: 2 multigrain rotis with soup/chicken with very less gravy(or any other cooked meat), 1 vegetable(eg okra in 1 tbs oil) and carrots & cucumber.
I am also hypothyroid but it’s under control as of now. also im starting kickboxing twice a week from next week because I enjoy working out.
I try to maintain the 1200-1500 calories a day even if I eat out. My main problem is my face which is looking chubby. please help, what is wrong? oh and im 21 and female.
sir my age is 31, my weight is 120 kg, height is 6 feet 1 inch. I want to reduced weight plz help me I wait for your comment.
Alamzeb, take action now! From this day forward you must exercise EVERY DAY and eat a healthier diet. If you are a religious person and your are not allowed to exercise one day of the week then this is excusable, but make sure the other 6 days you work even harder to get yourself fit and healthy. Start with walking for 45-60 minutes each day, then increase to jogging and add gym workouts and exercise classes later.
Hi Em, it sounds like you are doing great with your diet and fitness. I really would not worry about your face looking chubby. You may still change a little as you get fitter, but everyone is different and you probably look healthier for it.
Hi,
I am 17 years old. My height is 5’7″. People tell me that I look fine for my height but I still don’t like my body and am wanting to lose the weight. When I was 14 I started trying to lose weight and in 2 years I lost 50 pounds. I’ve gained 10 pounds back in 3 months time. I need to lose weight and then tone my body. Any other tips on how to do that? I used to eat 1,000 calories a day or less sometimes but since this summer I started letting myself go and started consuming more and giving into my cravings. Any tips on how to fight off the cravings?
hey, I really, really really need help! fast
im 14 5,2 and I always have felt well fatter than everyone else I have never been stick thin and recently I have put on weight I really want to be able to wear a bikini this year.
I used to eat heaps of biscuits and whatnot and I tended to overeat a lot
I drink at least 2 litres of water a day
every morning I have 2 eggs on 1 piece vogels toast
I am really self-conscious and its making me depressed
I love sport and I do excercise quiet a bit
it’s mostly tummy fat that I need to lose and cardio bores me (do I just have to stick with it because I am so determined to lose this weight)
I know that I eat too much so the last couple of days well. I havent eaten much at all so I really need you help
plz get back to me fast i would really appreciate it
thank you
Harriet
Hi Kayla, really the best option is to start exercising. You will only tone with exercise, so if that is your goal. work on getting fit. 1000 Calories a day is unlikely to provide you with adequate nutrition and energy for healthy growth and development. you should really consume more and exercise more. Tips on exercise? Running, swimming, fitness classes, martial arts, dance school – just pick an activity, or a few, and make sure you exercise on a regular basis ideally 3-4 times a week.
thanks i need to loose as much as i can by december so i have like 2 months to get in shape. how much is the least calories that i can have a day without dangering myself??
because i practically didnt eat anything yesterday and they i played a game of squash and felt light headed and my heart was racing after the first 5 mins which doesnt normally happen is this from nt eating?
i dnt need reminding on how bad not eating is for me but i feel like i have no other choice so is there a limit? that i can have without feeling dizzy?
i am not just not eating for the sake of it im just not hungry ??
thank you
harriet
if i was to starve myself not saying that i would. would i lose body fat? or just weight???????
i never drink soda or junk food
how many calories will i loose simply from being alive?
thnks for getting back to me so quickly
Dear all, I am 30 year old man living in kuwait. My weight is 63 kg.
But I have large tummy which I want to reduce. I dont want to lose much weight but I want to loose 3 inches from my tummy. Can you please guide me which diet plan and exercise i should start from your website.
Hi, my name is Daniel and I am 14 years old and weight like 108-111 lbs. I have fat on my chest, stomach, legs, basically everywhere. I used to weight about 20-25 pounds more but I lost weight and am having trouble loosing more and loosing my fat. Could you help? I’m 5’3 or 5’4 and this is my usually daily food consumption:
Breakfast: English muffin 130cal with jelly/jam just enough to cover the surface, and a banana.
Lunch: a turkey and cheese sandwich, the bread is 130cal for 2 pieces, the turkey is 45 cal, and I use a cheese spread that is only 35 cal.
Dinner: Lean Cuisine varying from 250 cal to 300 cal. Snacking: almost always a greek yogurt 150 cal and sometimes an apple with that.
My exercise routine is: I go to the gym 2 times a week for 2 hours each time. While there I use an elliptical on fat burn for 20 min, then I do 6 sets of five or six pull ups and chin ups. I then use a machine that has two elastic bands connected to a 20lb weight and the handles are at my chest and I pull them together in front of my chest. I do 2 sets of fifty of these.
I then use 3 different abdominal machines, one is where I hold my self up with my arms at a 90 degree angle and lift my knees up to my waist. I do 3 sets of 50 on that. The next one is a machine where you lie down on a pad with your feet locked up in a foot holder like 8 inches above the ground, then you use two handles to help lift yourself into a 90 degree angle and back down. I do 3 sets of 50 on this. Lastly, I use the ab coaster with 20lb resistance. If you are not familiar with the ab coaster just type it into google and its there. I do 3 sets of 50 on that aswell.
On one of the days that I’m not at the gym I walk for an hour.
Please help me, I’m sorry about the long description but I was trying to go into the most detail that I could.
Thanks.
Sincerely, Daniel
Hi Bhatia. Sounds like you just need to exercise. The fitness plan in the article above should serve you well, or do more weight training – see the strength section, there are many articles and workout plans that you can follow. Some of our readers have had good results from this plan: Batman Workout!
Hi Daniel, if fat loss is your focus start doing more cardio and full body exercises and fewer abdominal exercises. You seem to spend a lot of time just exercising your abs. You may benefit from more protein – what is the Lean Cuisine? Maybe have eggs for breakfast and snack on cashews, almonds or soy beans (all high protein).
Hi Daniel, if fat loss is your focus start doing more cardio and full body exercises and fewer abdominal exercises. You seem to spend a lot of time just exercising your abs. You may benefit from more protein – what is the Lean Cuisine? Maybe have eggs for breakfast and snack on cashews, almonds or soy beans (all high protein).
Hi Daniel,
I’m 15 years old. I weight 48.2 kg and I’m 1.58cm.
I know my BMI is okay ( i think )
but i have excess abdominal fat and can’t seem to get rid of it.
I usually eat:
Breakfast : Skim Milk and 2 weetabix
Lunch : White bread with beef and salad
Dinner : Small portion of rice with vegetables and chicken
Snack : either fruits or an Alpen bar.
And i drink water throughout the day. ( almost 2.5L)
I do physical exercises 1h everyday except Sundays
When i’m depress I tend to treat me some biscuits
Please help me I don’t know why I can’t lose those fat..
Hey Im a 16 year old girl who is really tall for my age, im 6ft. I have a slender appearance and so I get loads of requests to model at fashion shows here and there. Im totally greatful for that, and appreciate my height. I turn most of them down because, under my slender appearance are some MASSIVE HUGE EMBARRASING CELLULITE-FILLED THIGHS and also a very wobbly tummy. But then, i have a show coming up on 26th of november (today is 17th october) so i have roughly a month to make them very toned and attractive. As I am presently, I cannot walk in a bikini because my thighs would jiggle and again, they rub which is so embarassing. Id really love to go for my show on the 26th of next month as it would boost my career and all.
And again Id love to ask how exactly i can loose muscle mass and fat at the same time. As i said, im really tall, and then i did the wrist test thing, and from all results i’ve seen that Im small-framed. But my appearance is quite big. Well my bust-waist-hips measurement is 34”-32”-38”. My bust is totally perfect for modelling but its just my waist and HIPS that kill me. Id really love to slim them down.. Is it possible I get my measurements to 34”-24”-34” (i.e waist to 24” and hips to 34”)??? I really wanna be seen on the biggest runways and all. I have the face and height i want it so bad. I think i have water retention and all, cos my thighs are just bad. PLEASE HELP THANKS
HI, I am 22 yrs old 5 2 and weigh 189 pounds i have 2 kids my oldest being 3 and youngest 7 months. I have a poor diet and crave lots of salty and sweet stuff. I recently signed into a gym and want to know what is da best way to loose weight and what machines or routines i should do? I also started taking some diet pills and they have actually helped with taking hunger away and giving me more energy but i need HELP please
heyy i was wondering how many calories you burn just by being alive??
hi
i am a 25 yrs old women and my hight is 5.2 and my waight 66 kgs.
my all over body stucture is not so fatty but my tummy size is big my all weight so in my tummy could you tell me can loss it and why my tummy size bigger tan another body part.
Laura, what exercise are you doing? Your diet looks OK and 1 hour of exercise daily should be enough to keep you in good shape.
Munee, you need to exercise – running, aerobics, circuit training. Mostly running will change your shape. However, do not try to “lose muscle mass” – it is the fat you want to lose, to tone you need muscles – toning is developing better muscles.
Hi Tete, split your time between cardio (use one machine for 30 minutes, either cross trainer, rower, bike, treadmill) and then resistance exercises using a variety of machines – use 3-4 machines each session, perform 3 sets of 8-10 reps for each exercise. Ask a gym instructor / helper for guidance on how to use the machines.
Sarah, take a look at the sedentary column in these calorie tables: https://www.motleyhealth.com/weight-loss/how-many-calories-do-you-need-each-day
H Riya, you lose it by exercising and eating a healthier diet – less high GI, less processed and junk food. Exercise daily, or at least 5 times a week.
I mostly do aerobics and cardio.
and also i use skipping rope in which i do 40 skips maximum.
hi
I am 4.11 and my weight is 66 kgs. I am nurse I used to work night and gain a lot weight. I am trying to lose weight but my make my own food so it really hard to tell how many calories are in each food, I just started exercising 5 days a week but I am only doing treadmill. So tell what I can do to lose weight
Hi Sam, first, when you make food chose healthy options, more salads and fresh fruits for example. Try to limit sugary foods. 5 days of treadmill is fine, so long as you work on improving your fitness levels. If in 3 weeks you are not running further / faster on the treadmill then you need to push yourself harder to get fitter.
hi, I am someone who having one meal for a day because of very busy working life. I just need to reduce two and half inches of my belly. Currently my weight is 62 kg and my hight is 5 feet 3 inches. but i got 37 inches hip.normally I dont eat too much.but m nt saying I eat healthy foods. I eats little bit more butter, and loads tea with little milk. I just need to know, if I follow a proper diet plan, is dat bad i have some teas when I feel hungry. cos i addicted to having four 5 teas for a day instead foods
i m 16…i have excess fat in my thighs??what to do???what kinda diet should i have??and which all excercises should i do?