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
Hi there, I’m 36 yrs old and really want to lose my spare tire. I don’t eat breakfast. I just drink coffee and water until lunch time. I drink plenty of water right after coffee. I know that i should eat breakfast but I just have never done it for the last 15 yrs now. My spare tire has gotten big since i sit all day in mtgs and at my desk. When i can steal some time for myself, i get up and walk up the stairs to do some exercise and have some quiet time. i don’t drink soda or milk. i don’t eat yogurt. only water. yogurt gives me tummy ache. i am lactose intolerant. i can’t give up rice and i know it’s my biggest problem. i crave it alot (i’m asian). if i have a little serving of rice, i don’t get full. i don’t like sugary foods so i have no problem giving up anything sweet. what kind of food can i eat that will fill me up and not crave rice? i don’t like eating salad. i can eat steamed veggies. i can’t really commit to a regular exercise since my job is really demanding and when i get home i have to do wifey and mommy duties. i started doing some ab crunches this week (only) but my husband told me it won’t do me any good. is that true? please help me. thank you.
Hi Twinkle. If exercise is not an option then a good diet must be followed. If you are really committed to following a diet plan, then The Diet Solution is possibly the best there is.
Missing breakfast is a problem, as is rice. You need to change the way you eat. Your current routine results in blood sugar spiking which leads to fat accumulation. People that skip breakfast always overeat in the first meal – this goes to explain why a small portion of rice never satisfies you.
There are some quick routines you can do at home that will help though, the 20 Minute Home Workout is designed for those of us with busy schedules.
Your husband is partly right, just doing ab exercises will not burn away fat. But, anything is certainly better than nothing at all. Even if you just raise your heart rate for 10 minutes a day you will go some way to improve your health and raise your metabolism a little. Combine that with healthy, portion controlled eating and you will lose weight.
Hi, i just want to know if there is an excercise that i can do in a short period of time, which doesnt require using alot of machines and weights and it gives stregth to all muscles , i know there is an excercise like that, i just cant remember it or find it, Please assist me here
regards
Hussam, there are many, and they are called bodyweight exercises. Push ups, leg raises, back extensions, chair dips, burpees, squats, lunges, knee ups, heel kicks, skipping, star jumps and more!
Is it better to do cardio one day and weights the next day or does it even matter?
Yes, it is better. You need to save energy for weight training, so it is best not to do cardio before weight training.
I am 14 years old i weigh in at around 50.7kg and i have 15% body fat (according to scales), i eat as health as i possibly can and i rarely snack. i skate for about 1hour a day. should i take up this weekly exercise and diet plan?
No Kristian. You need to exercise more. A restrictive diet may impede growth. How tall are you at the moment? 50.7kg in not heavy.
i am 1.71 tall
According to your body mass index you are underweight – your BMI is 17.5. As you are at an age where growth is rapid, you need to be eating more food, which consists of just healthy food, and doing plenty of exercise too.
Hey there, I’m 19 and I measure about 6 feet tall with a current weight of 215 lbs. Exactly two months ago I was 245, which is 30 pounds heavier.
I’ve been doing cardio (elliptical trainer) every single day 30 minutes to an hour, but almost always an hour. I usually burn 600 calories in an hour (300 in 30 minutes). I have a lot of time at home right now, so I’ve been focusing on my health, weight, etc. I’ve seen MASSIVE changes in my body, fitting into clothes I haven’t fit into since I was like 15-16.
But, I am still overweight and I have a pretty big stomach. I’m a broad guy but my goal is to eventually get rid of this stomach. I feel like I’m always sucking it in to feel better about my looks and it’s getting to be a really negative part of my life.
The past two months have been great. I eat SO much less than I used to though. For breakfast, I’ll have a couple poached eggs, or maybe some weight control oatmeal, or Special K cereal. For lunch, a can of tomato soup, or a sandwich with whole grain bread and tomatoes. I don’t use butter on anything, not even margerine. I eat a lot of salads with little dressing, and veggies. I try to have a portion of veggies or fruit with every meal. I don’t eat junk food or pop, I drink a lot of water.
If my math is right I lose about 3-4 lbs in a week, but this week I’ve been really demotivated and tired. I do the same workout every day and it’s getting boring. Listening to the same music is really getting boring and if I watch a movie or something while I do it, I burn like half the calories because music pumps me up where a show distracts me.
I have access to a bench press, a curl bar, and a dumbbell.
I’m having troubles adapting to a weekly workout program because I only have access to these few things. I could be doing crunches and push ups, but I find I can only do like 1-2 push ups before I get tired lol it’s pretty pathetic.
Could you help me find a weekly workout program that involved days of 30 minutes to an hour of cardio and days of light cardio and mixed strength training?
Something like
Monday – 1 hour Cardio
Tuesday – 30 Minutes Cardio and 3 sets of 10 reps on etc etc etc
Wednesday – 1 hour cardio
etc etc
Any help would be greatly appreciated!!
I guess what I really want to know is should I bother adding some weight training or should I keep doing what I’m doing to reduce body fat?
Hi Ryan, it really looks like you are almost there. But here is my suggestion for you:
Day 1 – 1 hour Cardio in the morning. 100 push ups, 100 bodyweight squats, 100 crunches in the after / evening.
Day 2– 1 hour cardio in the morning. Afternoon: 3 sets of 10 reps of: Deadlift. Shoulder press. Bent over row. Curls. Keep a log of weights used to make sure you work hard.
Day 3 – 30 Minutes Cardio, with 10 intervals, 60 seconds of high intensity followed by 120 seconds recovery. + 5 mins for warm up at start. Afternoon: 3 sets of 10 Bench press.
Repeat.
This provides more variety that your current method. It uses all the equipment you have access to. The 100 push ups will be a challenge as you say you struggle to 2. Just try. Break down the workout into 20 sets of 5 if need be, resting in-between each. Do knee push ups too. Just go for the 100 of each exercise to reach 300 reps in total.
The interval training on the elliptical should start to improve your fitness levels more by increasing lung capacity and lactic acid thresholds. The middle weight training days covers a few basic exercises that can be safely done on your own. Careful with the bench press if there are not supports for the bar.
Remember to start taking more protein (eggs, chicken and fish are excellent options).
If you have time to spare, make the most of it and train twice a day, and sleep well.
Add some weight training, bodyweight training, interval training. I got the impression that you were getting bored with the routine. Best way to overcome boredom is to do something different some days.
I’m 19 years old. 2 years ago I lost 20lbs in 4 days from mono.. it was that bad. I’ve always weighed about 120lbs, I’m 4’11”. Doctors have always said that i weigh too much for my height, even though im not “over weight” because I have a thicker bone structure (i.e. my pelvic bone and rib cage are so big that I have an inch separation from the two). I’m back up to 125 and i miss being that 105 ;) I have a very physical job, I work in a grocery store bakery lifting 40lb boxes all day long and moving even heavier racks, lifting, squatting, etc. so I dont really have any energy at the end of the day to work out. If I eat breakfast (I close at work so getting up early enough for breakfast doesnt really happen) its whole grain cereal with soy milk (cant drink milk strait), lunch is normally a peanut butter on whole grain bread sandwhich or soup, snacks are normally applesauce, and dinner is normally a lean cuisine since I yet again close at work and cant have a normal dinner. I ride my bike twice a week 5 miles.. not losing any weight. help?
Thanks a lot, I really appreciate what you’re doing here.
I laughed when you said “The 100 push ups will be a challenge as you say you struggle with 2”
I will try to get 100 out though, as you say in sets of 5 or whatever I can do.
I do eat a lot of eggs, if I eat any veggie meals I make sure there is meat such as skinless boneless chicken or fish or if its a salad and I don’t feel like chicken I’ll cut up a cold boiled egg into it.
Thank you again, I will keep everything you’ve said in mind!
Hi Shelley. It sounds like your work provides plenty of activity, so really you need to look at your diet. Swap the apple sauce snacks for apples. Limit the peanut butter sandwiches, soup is a better option. Those sandwiches pack a lot of energy. Cut back on the processed foods too, try to eat a mixed salad in the evening instead.
Thank you, I shouldve probably mentioned that I need the energy to last me since I’m hypoglycemic and its hard to cut back eating when my blood sugar crashes. Since I use too much energy at work its hard to eat.. better, so to say. I’ll try my best to eat apples and such, even though I live at home I still have to buy my own food, and groceries are expensive! ;) Thanks again! Any tips for the eating less with the blood sugar issue?
I will look into it Shelley. As it happens I am due to start studying a course called “Diabetes Care” in May so will be in a better position to advise then.
hi…i am starting to see the difference with your advice..
As i am asthmatic,i lack stamina or i need to increase my lung capacity for breathing..when im playing football i get tired quick and my stomach feels bloated even though i havnt ate anything 2hours before a game…how can i improve my stamina,lung capacity and improve my energy levels in a game witout getting the feeling of bloatiness in my stomach, as my stomach sticks out lol,,,
i a on a gi diet like u stated…
My name is Hira. I am 17 years old and I’m 5.6 in height. I love having a slim and smart figure. About 3 months before I was in shape, but as my exams started I didn’t have time for walking, dance and exercise. I sat a lot and so I became a little fat. Now as my papers are over and I have holidays. I want to get old me again. I have chubbyness on my face a little bit and belly and thigh fat. So I need to know what exercises should I do, and what diet should I follow??
Stamina and energy levels will be improved as you get fitter and your body gets stronger. Sticking to the healthy diet helps a lot too. Bloatedness is often caused by eating too much sugary food, so again, healthy diet should reduce this in time. Try eating different meals before training to see what keeps bloating to a minimum.
Hi Hira, firstly get back to your walking, dancing and exercise. Just exercise on a regular basis, ideally 3-4 times a week for 30-60 minutes each time. Focus on getting fitter and stronger. You can do this by aiming to walk faster or further, and exercising at greater intensity. Diet should be well balanced and healthy, avoiding high GI foods, sugar, saturated fat etc. Most importantly, control appetite and eating. Exercise and a balanced diet help control appetite better than anything else.
on the daily Food Guidelines, what else could you eat instead of eating smoked mackerel?
Hi, i’m planning to get married xmas 2011
and have only a few months left.
i’m nearly 6ft tall and wiegh 13 stones with a big 42inch
beer belly! i hate it! and want to get rid of it ASAP. please
if you could give me some advice.
it would help
thankyou
any other fish or seafood really, chicken, turkey, tofu, more eggs. So long as it is protein and pretty lean, go for it. Red meat is OK once a week too.
Hi Faz. You need to get exercising, and do some weight training and cardio workouts. Your BMI is 24.7, which is within the normal/healthy range. I am surprised that your waist is 42 inches. Sounds like you need some muscle on you. So follow a weight training program for the next 9 months and you should see some good results.
I had a baby a year ago, and working out is really hard for me to find time to do it. I tried it for a month, and it was just a waste of money on the gym membership because i couldn’t find the time to get it done. What can I do at home that will help me lose my tummy fat and love handles?
Hi Laura, there are so many options, read our article Home Workouts – Get Fit and Lose Weight at Home for some ideas.
Hey i am going to start this tomorow and just need to know i am a vegetarian and i want to know what other food high in protein other than meat. Oh and are sit ups included in this.?THANKS
Tofu, eggs. Sit ups? Yeah, do them as well as the workout mentioned here, not instead of.
Hi, I’m 19 years old, with 164cm height and 49kg weight. According to some doctors I am underweight, while according to some I’m average weight. I really loved your article, however, my only problem is my belly fat which looks really bad on me since I’m flat everywhere else, do you recommend I should follow the above procedure?
If you are really a healthy weight already, then just more exercise may be the best solution. Try that for a few weeks first, then see.
Hey I’m pretty small (95 pounds) but have belly fat ever since i had my daughter. I want to loose the belly fat but i don’t want to loose weight anywhere else. Should i stick to this plan anyways?
Hi,
I am 5’3″ 114. I am a dancer and need energy however I would like to decrease my belly fat/ love handles as I need to go out on stage with my stomach showing and I don’t love how I look. Its certainly not horrible but ii just dont feel comfortable. Just found out About the costume and I have 10 days until the show. Is there some way for me to do this but still have enough energy?
Focus on the exercise side of it, but do try to reduce an bread, high GI food, sugary foods and processed food (i.e. all junk).
Hi Ali, just focus on only eating nutritious vegetables and fruits with lean proteins. Get all your nutrition from low GI food. Zero bread, zero pasta, zero rice, zero soda. Don’t eat anything that will flood the blood with sugar and stop fat burning.
I’ve written on this site before and I am a big fan of it, im now wondering do you have any articles on High intensity interval training(HIIT).
I followed this routine got my results from it continued with your advice on weight training with great results, So any help I will appreciate.
Thank you,
DD
Hi DD, we have a few articles. There is a HIIT section and also articles on high intensity training which covers some weight training too. This should be in there somewhere: High Intensity Interval Circuit Training Workout. Remember to use the search box, many articles on the site.
Thanks I will try that. I did recently do a metabolic detox. So I ate veggies, some fruits, and lots of rice. I didnt eat any dairy, meat, processed or refined foods/ sugar. I pretty much ate rice millet cereal with almond milk, peppers and onions and rice and then little bit of fruit and more peppers onions and rice for 9 days. I Didn’t lose one pound! Must have been the rice. Thanks again for the tips!
Ho Toria, I have never done the P90X, I think I requested a review copy once but never heard back from them. From what I understand it is a high intensity workout, or series of workouts, that provide both resistance / strength training and cardio sessions. Like any fitness plan, the real key is sticking to the plan. Just make sure that you always do the warm ups and if you are not comfortable with any of the exercises just skip those and carry on. One problem of unsupervised home workouts is that poor form is not picked up, so go easy to start with.
Hello!
Just like everyone here I’m trying to just lose the mid section. I’m thin everywhere else. I have a little bit of a tummy. I’m 5’3 and I weigh 109. I have a photo shoot may 18th where I have to be in lingerie. I don’t really have a special diet. I don’t eat anything greasy, no fast food, no soda or juice. I eat small meals through out the day. For the past 3 days I jog 2 miles and I do 200 crunches, butt kicks, side things for my sides and tip toes for my calves. I know it’s only been 3 days but it has always been hard for me to loose tummy weight. This photo shoot means everything to me is there anything else I should do? Thank you so so much!
Hi there!! I am 28 years old 5ft 3″ and weigh 69kgs. I have pcos also. I want to reduce fat over my tummy, waist, thighs and overall get a bit toned body. Reducing 10kgs intially is what I am looking for.
I love all junk food. If I set my mind to not to eat processed, fried, junk food I at max go without it for 4-5 days normally then I start craving for it and have it. Is there any means I can stop craving for unhealthy foods?
I start my day with cereals and milk, lunch have rice and a vegetable/egg curry/fish/chicken dish, snack on homemade milkshake/munch on some nuts and dinner is vegetable rice and a veg curry. Can you please guide me on my food platter?
I know rice should be avoided but not sure what should I replace it with, what should I have in my salad? I guess having 6 small meals would increase my metabolism. I want to have balanced and healthy diet, so loose weight fast and be fit.
As of in excersice front, I dont get much time as I run for office from morning 8am-5pm. but I sometimes workout at home seeing some workout dvds for 20 mins for once or twice a week on an average.
I need to reduce weight immediately and keep an check on it else pcos is taking its toll.
Please help. Thanks a lot in advance!!
I want to know the best way to lose the saggy tummy fat after having 2 kids. I was 132 pds before I got pregnant and now im 190. I have been on a weight loss clinic diet taking phentermine and it has helped. When I first started my diet I was 213 but now I have hit a flat line and I cant lose no more. So any advice how to get things rolling again??
i have some weight to lose. i try to exercise but i have no time. with all the school work and other things at home i have no time to make a chart of what i should and should not eat. i will try to follow the things above. and i do not have gym as a class this year at school so it is kind of hard for me to exercize. usually when i go outside i race my siblings. and we do some monkey bars, and we play tag. but i never see anything happening when i do that. also i try to eat healthy. i eat a salad with some small pieces of bread on top about 5 times a week. and the other two days are soup. i try to not eat a lot of bread and rice but it wont work. i need help because i really want to lose weight. i also have a question i would also like to lose weight in my thighs. can you give me some tips on that, please. thank you so much. i really will use your advice to the best i can and ill see if it works. but also i have some fat in the stomach area. right under the chest. i would also like to lose that as well. i know i’m asking for too much, but i really want a good health.
Hi Sasha, yes, ramp up the cardio. Try to do 45-60 minutes jogging, elliptical, cycling every morning. Keep the diet really healthy, zero high GI, all good lean proteins and low GI vegetables. Add squats and lunges to the circuit workout, if you still have strength in your legs after the 60 minutes cardio.
Hi Gudul. You know what the problem is – junk food. You absolutely have to stop eating it. Just don’t buy it, don’t go near the shops that sell it. Avoid situations that lead to it being eaten. You have to control your appetite, not have your appetite control you. You are in charge here!
Replace rice with a variety of nutritious vegetables, pulses, fruits etc. What eat rice with your chicken when you can have broccoli or chick peas?
What do you do in the evenings? If you finish work at 5pm you should have plenty of time for exercise, even if you are cooking and involved with family.
As for the many small meals, this is really still being debated. Some people say stick to the 3 standard meals. In either case you have to restrict calories – eating 6 small meals a day is not a way to avoid restricting calories. Many people actually overeat when having more meals, so be careful.
Remember, losing weight is simply a matter of using more energy than you consume. It is really that simple. The trick is not consuming too much while staying active and well nourished.
Hi Amanda, you have not mentioned exercise – are you doing any exercise? If not, start. If you have been doing some, now is the time to focus on increasing your fitness.
Hi Hannah, the same methods are required to lose the fat in your stomach and your things, there is no special trick to lose fat from one place of the other.
You need to look again at your diet. For a start, stop putting the bread on the salads, it is not required and just adds more calories to the meal. When having soup, also do not eat bread with it. Playing outside is a great way to keep active, but I fear that it is your diet that is letting you down. Increasing activity should help though. But look at it like this: 1 hour of gentle exercise may burn around 300 calories. 1 sandwich will add about the same. Diet is vital. You have to eat a nutritions diet to stay healthy, but also reduce calories to lose fat.
Find the time to do more exercise, and just cut out rice, bread, pasta, junk food, candy, soda etc. from your diet.
I have tried EVERYTHING!!!! even weight loss meds and i did lose
quite a bit of weight but idk whats happened i am not at a stand still with it all!!! WHAT DO I DO