The 7 Day Exercise Plan for Fitness and Weight Loss has been so popular that we have had to move the discussion to this page. There are over 1200 comments below. These comments may provide you with answers to questions that you have. The main reason for keeping them is to ensure that any readers who have asked a question can come back and re-read the replies.
No Nonsense Fitness
Oh ok. I will then. Thanks for the quick reply. :)
Hello, I would like to know exactly how many days per work should i work out… The only exercise I’m able to do right know is power walking/little jogging and a exercise dvd ( I try to do at least 45 min) until I start going to the gym.. Any suggestions?!!
Hi Jasmine, depends on your goals really. Although for walking and an exercise DVD I really recommend exercising 7 days a week. Walk every day and do the exercise DVD a few times a week, and make sure those 45 minutes are intensive.
Hi I’m 14 and I’m trying to lose wait fast but don’t know how to cause wat ever I try I doesn’t work. I do gym for about an hour every day and I still haven’t seen results I think I eat healthy my arms have gotten bigger but I’m trying to lose weight in my stomach area I have got muscle there but fat on top. Pls if any one can help me it will be much appreciated
Hi Ryan, how long have you been exercising? If your arms have got bigger then something is working. Do you still eat junk food, white bread, chocolate, soda, cookies etc.? If so, stop all of that, completely. If you want a treat make it one treat a week with a meal, such as a nice dessert with your Sunday dinner. Nothing more. Rest of the time, healthy food and keep up with the gym work. Remember, always aim to get fitter.
i am a 12 year old girl and i want to lose weight i weigh about 140 pounds and i have a really big butt and stomach how can i lose them in weeks before the summer is over i am thinking of eating 1 sliced tomato for breakfast salad for lunch and a little bit of my dinner is that good .what exercise can i do for my butt i have some ideas for the stomach butt i need something that will get rid of my lower section of my body and my stretch marks please reply i want to lose at least 40 pounds
Hi, I’m 24 years old and was wondering if you think this program is to extreme for some one trying to diet for the first time. I weigh about 195 pounds and I’m 6ft tall. I’ve become very self conscious of how I look. I know my biggest problem is dieting properly. What would you recommend? I have no problem exercising but it’s just the diet part that gets me.
Hi Jazmine, really you need to focus on exercising more. The diet you have suggested really is not healthy. You need more energy, more protein and healthy fats and more vitamins. Without all of this your body will not grow and develop properly. Before you start to think about making any radical changes to your diet you should find some regular exercise that you can do. At 12 you can start running, athletics, martial arts, dance, gymnastics, or take up some sports. Put your fitness first and then let your diet follow. Remember, you need proteins, carbohydrates and healthy fats to grow and development.
Hi Matt, you just have to do it. If you are concerned about the diet being too extreme but enjoy exercising, then just follow a healthy diet and do a lot more exercise. Many people lose weight by running every day or doing martial arts a few times a week. So long as your diet is healthy and you avoid junk food and snacks you should lose weight once you start increasing the amount of exercise you do. Plus exercise has other benefits, more than just fat loss.
Thank you for your reply :-) Basically since im only walking and doing the exercise DVD, i need to do it everyday?? Im really only trying to lose my stomach and waist line. I’m about 134lbs and my height is 5’6. But i had a baby 2 yrs ago and i want to get my stomach back to my pre pregnancy state… Any thoughts!! thank you!
Daily exercise really will help a lot.
Okay thank you!!!
hi..
i am 22, 170cm, I am now 80 kgs, I had a hard diet recently n have wasted about 13 kgs,most of that kgs are gathered in my thighs , so plzzzzzz help me to lose it without diets coz I am soooo tired from diets… I would like to ask if I walk an hour daily, how much weight I can lose per week?
Hi Lisa, weight loss is determined by a combination of your daily calorie needs, the amount you eat and the amount of energy you burn through exercise. So it is not possible to say how much weight you will lose by walking an hour a day. Also, walking an hour a day will get you fitter, but without some sort of change to your diet you are unlikely to make any major change to your weight quickly. Start you walking program, do it every day without fail, and then also start making your diet healthier. Take a look at our diet and nutrition section for advice.
Hi, I know I have to just get over it and do it haha. I know eating properly will help me lose weight as well. Another question I have is how do I prepare the eggs for breakfast?
Any way you like. Healthiest is boiled, personally I fried mine in a non-stick pan with a very small amount of butter.
OK thank u so much, but my problem is that I want to lose the gathered weight in my thighs, so diets can’t work. how can I do this? Please help me,
Hi Lisa, why do you think diet cannot help? I suggest that you start jogging / running every day, build it up to 30 minutes of running a day, and follow a healthy diet.
You can do any workout that you are comfortable with. Read our article on healthy eating and take a look at the calorie table.
Hi Evelyn, you really need to get more protein. Muscle needs protein to grow and your current diet appears to be lacking, judging by your comment. Take a look at Diet Advice for Vegetarian Athletes. As a vegan you still cannot get the best source (eggs) so really need to eat more pulses, nuts and tofu.
Hi Rachel, what do you mean by LIVE food? Is that the same as raw food? If you have lost 22 pounds then you are doing the right thing. Increasing exercise will help. Take a look at our home workouts, hopefully you will find something you can do in the evening after the kids have gone to bed.
Hi Riya, first off you have to stop your junk food addition – you know it is bad and you still eat it. Stop all biscuits, they are just empty calories that lead to weight gain. For healthy exercises see our articles on home fitness workouts. Here is our guide to healthy eating.
green leafy vegetables really, nutritionally dense foods. Take a look at what the pro-bodybuilders eat, these diets are for muscle and to cut down fat as much as possible: Bodybuilding Diet from Champion Bodybuilders Jay Cutler, Branch Warren and Victor Martinez – although these are very high protein and relatively low carb.
Hi Mariya, you just need to start exercising again. Your diet is already healthy and so long as you are not filling up on rice you should be OK. The gym worked for you before, so that is the solution. Of course, you can exercise at home instead.