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
Okay thanks :)
Hi, I’m 25 yrs old and I just had surgery on my leg. I’m 5ft 4 ins and weigh 170 pounds. What can I do to lose belly fat and not gain weight .
I been doing sit-ups and eliminated bad food choices. I don’t drink nor smoke. Everyday I do a situps. Is this bad or good I really can’t think of anything else to do.
Hi Danielle. Sit-ups alone are not going to help you to lose weight, however, as you have had surgery on your leg your options are limited. Depending on the surgery, swimming could be a good option if you focus on using your arms more than your legs – but you should check with your doctor first.
Really it is a matter of a healthy and balanced diet. Stopping all junk food and eating just nutritious and healthy foods should also aid your recovery. Take a look at our article on scientific ways to lose weight. Some tips from there include eating more protein, dairy calcium and soups to reduce hunger and aid metabolism and fat excretion.
Thank you
Hi! I am 13 years old and weigh around 115 pounds. I am on the track team and I do weight training. I also play baseball, basketball, and football. But, I still have some fat on my hips and lower stomach. My diet is pretty healthy. But I do eat junk food once in a while. I am going to a watermark in 10 days with my grade and I want to look good for the girls. Please Help!
Hi Nathan, with all that exercise then all you need to do it cut out all the junk food, sodas – everything sugary and processed.
Will that help me lose the fat in 10 days?
Nathan, if you are doing track team training, weight training, playing football, baseball and basketball, and eating a healthy diet, then you should lose weight (fat) if you follow a healthy diet, assuming that you are overweight now and that you will also be eating to match your needs and not too much. You cannot really expect to do much in 10 days, so focus on being healthy and training hard for your sports. This will be a much greater appeal than anything else.
Thanks
Hi there, I’m a 28 year old girl who is 5’7. I am currently, 10 stone, 9 pounds. I would like to lose another 9 pounds and drop a dress size.
I have been exercising 5-6 times per week for 50 minutes a session during which I complete 10 – 12kms on cross trainer and exercise bike, followed by weights. In the past 5 months I have only managed to lose roughly roughly 9 pounds.
My diet is quite strict. A typical work day consists of wheatabix with low fat milk and coffee. Lunch, salad or brownbread sandwich. Evening, soup or ryvita with low fat cheese or special k and banana or a low fat/calorie convenience (weightwatchers) meal. After the gym I have two squares of dark chocolate and a portion of sugar free jelly.
I lost the 9 pounds in the first couple of weeks back in January but have not lost any more weight in recent month despite persevering. I also started to take diet pills, oxypro plus a couple of weeks ago. I treat myself only once per week with a take away or meal in a restaurant. My arms and waist are my main problem areas, please help!
Hi Helena, we got all your messages OK, they are just held in the moderation queue before being publish. I have merged them together.
First, good work on losing 9 pounds. At 149 pounds and 5’7 your BMI is 23.3 which is pretty good. So you are a healthy weight, and the regular exercise is getting you fitter and stronger too.
Are you a vegetarian? It seems that your problem could be a lack of protein and fat. The foods you mention above are all carbohydrate based with low fat cheese and low fat meals. This type of diet may appear healthy but has been shown to actually result in you feeling hungrier and being more likely to snack. The low protein value means that you may be suffering from muscle wastage and this is lowering your metabolism. All the exercise is resulting in your body having to break down lean muscle tissue for energy rather than using dietary sugar for energy and protein for repair and growth.
So, first off start having protein with each meal. Eggs for breakfast, cottage cheese, fish / chicken salads, nuts, pulses, tofu. You must have a balanced diet and with exercise 5-6 times a week you need energy and protein to get fitter. So I would suggest that you stop the diet pills and instead have 3 portions of protein, one with each meal, every day. See how you get on with that.
Hi, I’m 17 years old, I weight about 178 pounds and I’m 5’11, I’m not so sure but I’m 180-183 cm.
I have had belly fat for years now, and it’s really been my biggest health problem of all, I always loved food which made everything harder.
Last year I started a daily program of 30 minutes of cardio and 30 minutes of other exercises, I didn’t really focus on my belly fat at the time, I just wanted to lose weight desperately and I could almost see a result after maybe 15 days but I stopped.
I had a plan to start working out this spring but I ended up working on my plan this week.
1st day : I basically just carried on my daily food system and haven’t really decreased anything (breakfast : yogurt, muffin Lunch : burger orange juice, later on day I ate many cookies and orange juice, That’s when I ruined it, THEN I went to relative’s birthday party and ate cake, with a few other snacks and soda, That probably ruined it all.
2nd day : breakfast : Yogurt, Lunch : half mini sandwich (chicken) a few hours later I had a banana, an apple, orange juice because I needed vitamin C to start working out. After the workout I had some pop corn, it wasn’t much at all, besides it was burned and I used olive oil, For dinner I put two potatoes in a casserole full of water and put them on fire, and small piece of fried chicken.
The fist day I did some cardio for 45 minutes and a few exercises.
second day, cardio for 60 minutes and about 40 minutes of exercises.
Could I notice a difference by the end of the seventh day ? If I keep on doing this every day for a month, will there be a big difference ?
I’m planning on working out 2 hours per day!!!
Hi Fabian. If you goal is to become very fit then you should achieve it. If you maintain that amount of exercise you will certainly get fit and lose weight. You seem to know where your problem areas are – mostly the cookies and cakes. This means you know what be stricter with. Make sure you get some more protein in your diet, apart from the burger you do not seem to be getting a lot – ok, some chicken too. Maybe you are OK there. Reduce pop-corn, white bread, white rice and increase lean protein and low GI carbs. Mix up the exercise. do some HIIT and weight training as well as your usual cardio sessions.
Hi, I am 14. I weigh 120 lb. I am 5″2″ and I would like to get a flat stomach and abs. So I saw this and I am going to do the schedule. but will it really work and will I see results fast? cause I have a dance coming up and I am self-conscious when I am in my swimsuit. so will I get results if I stay on this schedule
Hi Emily, the most important aspect at your age is to focus on fitness. Eat a healthy and balanced diet and train hard to make your body fit and strong.
I am 30 years old women, I got married for 3 years, I don’t have any exercise schedule now,my weight is 54 and my height is 5 feets…I have polycystic ovaries problem and is having treatment for pregnancy,my belly is increase very much.
Kindly tell me how to reduce my belly fast and have a flat stomach, is it possible? Also please tell me is my weight right or I am over weight?
Kindly tell me cheap foods plan for diet which i can afford,i cant afford expensive at all,also tell me exercise that quickly reduce my belly.
Thanking you.
Hi Qurat. Regarding cheap food, eating less food is most important not eating different and expensive food. Try to reduce the amount of bread and wheat based foods that you consume and eat more fresh fruits and vegetables. Look at these articles on home workouts that you can do.
You weight is healthy (BMI is 23.2 based on 54kg and 5 feet) so you really just need to improve diet and do some regular exercise.
Hi Riya. 2 diet suggestions: 1. Stop the evening noodles / biscuits. 2. Consume more protein and some dairy. Also for breakfast make the bread wholemeal.
For exercise, you need to start exercising every day. Follow this weekly fitness plan if you can.
hello, I’m 24 years old I weigh 198 pounds I’m 5′ 8″ tall. I work all day in an office a stay most of my day in an office chair. My mom cooks really really healthy meals everyday and everyone in my family is skinny!! I used to weigh about 72 kg but in the last year I’ve gained a lot of weight! I admit I exaggerated with cheese before lunch and dinner and homemade salami etc but I’ve cut down on these things for the last month! I’m not eating alot I’ve cut down on food portions. I go jogging every night from 9,30 pm to about 11pm for the past month. in the afternoon after lunch I lay down for about 20mins not any longer. I drink alot of water and drink green tea. I’ve been eating cereal and yogurt too. after all this I still can’t seem to lose any weight and my belly is always full of air! please help
thanks in advanced!
Hi Enzo. Firstly, do you snack? I worked in an office for 12 years, and most overweight people tended to snack a lot during the day. How far / how many minutes do you jog? If you focus on running faster and building up your level of fitness you will start to lose more weight. If you are exercising for 2 hours you need to consume some carbs afterwards to prevent muscle wastage.
if you diet is generally healthy and you have gained weight then the problem is simply too much food and too little exercise. Just take a closer look at your daily eating habits and get fitter.
Hello, I am 16 years old, 5″5 and weigh 128-132. I am in school 750-3pm and work on random schedules usually 5pm-12am. I usually am pretty athletic, I have endurance but I am just starting birth control and that holds my water weight I think.. Recently I have a little extra flab in my lower belly I can NEVER get rid of! And Also right under my butt! I am a vegetarian and my meals usually vary but a typical day would be
Breakfast: banana and couple of strawberries
Snack: wheat thins, Treo Bar and sip ok vitamin water or plain water through out the day..
Lunch: pb& on whole grain wheatj with an orange, and chips, (unless I go out)
Dinner: always something Italian, lots of pasta in my house for my family Is hard core Sicilian. tofu and salad or fake chicken or some garden burger..
Any thing to do about my diet plan? And what workouts can I do to rid of this new flab? Please help! I’m going on vacation the 16th of June and want to be confident in a bakini with no low belly flab!
Hi Veronica. If the lunchtime chips are a daily thing then you should certainly cut back there. Also “lots of pasta” could indicate too many calories being consumed. Ideally replace the chips with a salad or mixed vegetables on most days and in the evenings have less pasta and more vegetables. Regarding workouts, anything really. The only real rule is that exercise should be done often. You mention that you are athletic, what are your favorite activities? Running, swimming, team sports, dance? Chose something and pursue it.
Hello, I am a 21 year old girl 5’8” weighing around 140 pounds. I have been running hard for a month now (5-6 days a week for at least 30 minutes every time) but don’t feel like I am losing any weight. My arms and legs are pretty toned but and I am ok with my weight except for the fact that I have a pouch of unwanted weight on my stomach. I am going to try this diet/exercise plan for the week but I am really frustrated as I have always been bothered by stomach fat, and feel ok with the rest of my body. Do you have any suggestions for me? Thanks!
Hi I’m Hannah and I want to lose weight but it is hard to do it because I have a gene that it’s hard to lose fat fast what should I do. I wanna lose weight in 1 week how do I do it? I want it in beginners mode though but I really want to lose weight. But I can’t seem to find a good way can u help plzz…
Hi Cait, just keep on running and look to make small changes to your diet to make it healthier. Running will eventually lead to weight loss as you get fitter, it does not happen overnight though. Give it a couple more months, keep getting fitter and running faster.
Hi Hannah, to be honest, that gene is not your problem. Genes can only ever make people more likely to put on weight, they are never the cause. You need to follow a healthy diet, reduce portion size, eat more vegetables and fruits, more lean protein, less high GI food like bread, pasta, rice, noodles. And exercise more. If you are not exercising 3 times a week for 45 minutes each time and your diet has not changed then you cannot expect to lose any weight. Make a change.
I plan to continue running. I just didn’t know if there was a way to target stomach fat as this is my main problem. Will simply running take care of this in time? Is there something else I should be doing?
You cannot target fat, just total body fat. Running is a good way to get in shape. Adding some bodyweight exercises or weight training will help more.
Hi,
I’m a 16 year old male, about 5″10 and I weigh about 73kgs. Usually, I do around an hour of excercise – 40 mins of running and 20 pushups, etc per week. On the days that I don’t do this I go to kickboxing which is mostly muscle building and training for being in the ring which is really intense. However, recently I have stopped that due to important exams, and I only do kickboxing, so excercise on average 1 time a week. This will continue for two weeks, afterwards I want to start my routine again. I would like to get a six pack in about the two weeks after the exams, so four weeks from now. I have developed and toned muscles under about 2 centemeters of abdominal fat. Arms, legs and neck are fat free, small amount on waist and most on belly. I can feel my abs under the fat and want to loose it quickly. Currently I don’t diet, and as a ‘growing boy’ I feel hungry often, as I have quite a high metabolism. I haven’t tried to diet as I am quite baffled as to what to include in my diet – could you please give me some guidance on this, please be very specific and I don’t want to be seen as trying to starve myself, and I need the energy for kickboxing. At the moment, my diet is quite varied, but usually I have eggs and toast at breakfast, for lunch types of sandwiches, and for dinner it’s very varied, steak, pasta, sheperds pie, soups, curry.. Lots. I eat big portions as I get hungry very quickly after eating, particularly protien – if I eat a thick steak (about 1.5 inches) on it’s own I’ll be hungry in 15 minutes. I have chocolates after meals at lunch and dinner, and snack particuarly in the evening. Please help, thanks..
Hi Roosh. Best thing you can do is just try to stop the chocolate snacks after meals and instead have more salads and low GI vegetables. Ideally you need to increase the exercise again though – a daily home circuit does not take up much time and will be good for your concentration and sleep too. You are right to not “diet” as you do need more calories at the moment. Also any form of calorie restriction will affect your concentration too, and especially if you reduce fat or sugar too much – both are needed, although you should chose healthy sources of both (fish, nuts, seeds, low GI carbohydrates). Take a look at the basics of the healthy diet, more information there.
I’ve always had a naturally lean build, but carried fat around my core and under my chin. Since I’ve started weight-training, I’ve noticed that I have literally no fat left, except for on my stomach. The rest of my body is muscular and toned, however my stomach has remained the same. I’m still trying to gain weight (muscle), but I’d also like to lose my belly fat as well. I know that I need to be doing cardio to burn the fat, but is it possible that I’ll lose the muscle I’ve built up by doing so?
I do eat healthy, but need to cut back on the pastas and breads. Also my workout is as follows:
Monday-Chest
Tuesday-Back and shoulder
Wednesday-Legs
Thursday-Arms
Friday-Cardio (5-6 mile run) and an Abs class at my gym
Saturday-Cardio and abs
Sunday-Rest
Why have I lost fat every else but my stomach?
More cardio is needed. If your diet is good and you carry on weight training you will not lose muscle. Ideally do the cardio in the morning then your weight training in the afternoon / evening after you have rested and refueled.
Alright so im 20, 5″11 and a girl.
I have stomach fat and I want to get rid of it
within the next week, what is best for me to do?
Oh yeah I also want to tone my butt and lower back muscles…how do i do that too?
Hi Mannie. Well, really the best bet is to follow the plan. For toning back and butt the best exercises are deadlifts and squats. To be honest though, you need to think longer term that a week. But take it one week at a time and soon you will be in great shape. Just remember the main 2 rules: always healthy diet, also aim to get fitter.
Um hi I’m Rachel. And im perfect everywhere but my belly and i got teased for it, but i don’t just want to lose my belly to prove them wrong but to build confidence also,but the issue is well i have a single parented mother and she can’t buy the food you listed because that would be treating one different from the others so can you kinda help me out also because im going to the 8th grade when school start and there is junior prom and i want to look and feel different so can you please help me?
Hello motley health. Its a fabulous job you are doing here guiding folks to a healthy lifestyle.
I, like everyone else also have a question to ask, and would keep it as brief as possible.
So, i am 24 yr old guy, live in india, eat predominantly veg diet. i used to be around a 100kgs a few years back, lost around 35 kgs five years back and had maintained a toned physique hovering around 70kgs till a year and a half back.
now, due to studies,etc, i completely ignored the work outs and diet and ended up gaining 10ks over almost last 2 years. now i have time to loose it. because of regular workouts since past few years, i have a muscular physique (so my metabolism should be high right ? )i have also noticed the weight is only around my abdomen. As per the charts, i should be weighing 70ks max.
Now, i workout at the gym for an hour (40 min cardio + 20 min of core body exercises)in the night 9.30 to 10.30pm. have 2 egg whites, pulses and some fruits after that and off to sleep. the days begin with oatmeals,skimmed milk,fruits,egg whites,and some snacks and more or less the same for lunch.
what frustrates me is that after loosing all this fat, i am not able to achieve a feat of loosing a little flab around my waist, when a six pack is just waiting to surface…
thanks a lot,
regards,
vishal.
Hi Vishal. Firstly, what did you do to lose 35 kg five years ago? Maybe that is the answer? You diet and workout regime looks good, so maybe it is just a matter of time for now – build up your fitness and strength, maintain a healthy diet and in time as you get fitter and train harder you will lose more fat. Nice photos on your blog.
I am 45 years old i love living on soda and pasta but these last few weeks people are saying i getting fat in belly and butt what can I do to fix to lose weight in butt as well as belly. i walk a lot each day during work but i dont think its helping?
Hi, i’m a sixteen year old girl. I am 5 foot 3 (i weigh 120 lbs i think) and i used to be really thin but have started putting a bit of weight on. I have just finished my exams and recently I have been going cycling 5-6 sometimes 8-10 miles a day with friends through the park. This is to tone down my thighs. Will this work?
I also want to lose a bit of stomach fat because my lower stomach is getting bigger :( if i stick to this regime will i lose a bit of weight :
EAT: breakfast- yoghurt and apple
Lunch- fresh salad and some fruit
Dinner- soup
Also drink a lot of water
SPORT:
cycling in the early morning
Gym class after breakfast ( zumba, weights, dance, etc)
walk dog for 30 minutes after lunch
cycling in the evening aswell
if i do this for like 3-4 weeks (before i go away) how much weight would i most likely lose.
thank you x
Hi Richard, you need to quit your soda habit. Pasta is OK in moderation, too much will lead to weight gain though. Walking is good exercise, but are you walking enough? Minimum of 45 minutes a day is required and that should be brisk, not a gentle stroll.
georgierulz, that sounds like a healthy lifestyle and diet. Hard to say how much weight you will lose, a general rule is that you lose 1 pound for every 500 Calorie deficit you run each day. Just maintain your healthy lifestyle and diet and do not worry about how quickly the weight is lost.
Hello again,
I’ve changed my diet, in order to try and lose belly fat, this is my current routine :
9/10am – Breakfast, usually 4 eggs (scrambled) with a slice of wholegrain toast.. Or 3 tbsp yoghurt with a handful of strawberries and a tbsp of pistachio nuts.
11/12 am – snack, either oatcakes with a small amount of peanut butter, or rye bread with a bit of meat – following the principle of 60% complex carbs and 40% protein.
1 pm Lunch – varies a lot but sticks to the principle of 40% protein, 40% complex carbs, like leaves, and 20% starchy carbs – e.g. skinless chicken with steamed broccoli and a little bit of whole-wheat pasta.
4 pm snack- same as above
Dinner – varies but stick to principle of 40% protein, 60% complex carbs, ie chicken and salad..
I’ve given up all sweet things and my exercise routine is this :
Mon – kickboxing for 1h30, some cardio, mostly press-ups and body work, as well as sparring
Tues – rest day
Wed – kickboxing
Thurs – At home workout – so about 30 min on treadmill – 5 min jog, then 2.30min sprint and jog intervals.
Friday – home workout again
Saturday – gym, smaller cardio, lots of body work, then swimming for about 15 mins
Sunday – gym
I’ve also started drinking 1.5l of water per day.
Even though I’m only about a week in, I expected to see some results, do you think I could burn 2cm belly fat in a month following this routine? I know I should be patient, but it depresses me seeing only fat on my belly that refuses to budge :( how long before I loose it would you say?
Thanks…
Hey motley? What about my comment /: I’ve been waiting to hear your response.. Please don’t ignore me :/
Hi Roosh, sorry, I read your message then got sidetracked! It looks good. You are training hard and being careful with your diet. That is the key really. Monitor your progress and modify if required. I see you have a rest day, you can always do some “active rest” on that day, such as a walk or other light cardio, just to help you along.
No problem, I haven’t seen any results though… Do you think that it’s because it’s still within a week since I started? And do you think I’d be able to lose 2cm of belly fat in a month?
Yes, early days, be patient.
hi. im 16 years old and i have a some stomach fat i would like to get rid of before i go to Florida in about a week. i get tons of exercise because i am a competitive dancer and i’m at my studio 13 hours a week but i just cant get rid of my tinny belt of fat around my stomach. i could eat healthier then i do but i don’t think i’m that unhealthy. i don’t usually eat breakfast but when i do its usually fruit or a granola bar. for lunch i have a sandwich on whole wheat, granola bar, carrots and usually something unhealthy like a big cookie. when i get home lately i have been having chips and salsa, and chocolate milk for snack. for dinner i have either pasta chicken or salad. I get a lot of exercise and i eat not bad for my age but i just cant seem to jet rid of the fat. What do you suggest I do?
Hi Blaire. You need to take a careful look at your whole diet. Breakfast sounds OK, as does lunch. But in addition to 1-2 granola bars you are also having big cookie, chocolate milk and chips. These are all very unhealthy. I am not sure what you mean by “i eat not bad for my age” – these types of junk food are bad at all ages. Apart from chicken sometimes are you getting any protein? From what you have said I suspect that you are taking in too many refined carbs, too much fat, and not enough healthy low GI vegetables or lean proteins. Each meal should be well balanced and healthy. Take a look at the new USDA Healthy Eating Guidelines and try to maintain a healthy and balanced diet as well as getting the exercise. This may reducing your granola bars, cookies. chocolate milk and chips. Also eat breakfast every day, this stops you snacking too much throughout the day.