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
Hello.I’m 15. I started your 1 week workout today because I need to lose weight before march break ends. So I have exactly 7 days. I weigh 180lbs and I’m 5’4 so I weigh way over what I should. I need to get fit for soccer or they will cut me from the team. I don’t eat very much but I also don’t move very much accept for soccer. I don’t eat breakfast and I usually have a juice box or a soda for lunch and then I have dinner which is usually meat or pasta (or both). I find if I eat a small breakfast I just want to eat more and since it’s my first day and I only have this week I don’t want to screw this up. Do you have any advice so that I don’t eat more then I should and to keep me motivated this week?
Every time you feel like eating something that is not in the diet, ask yourself “do I really want this pleasure from eating now, or do I want to play on the soccer team?”.
Also, to stay on the team you need to impress, so go running every day to improve your fitness. Do interval runs too. In fact, we have an article on soccer fitness drills.
thank you :)
acctully what i was saying
when i am fad dieting i lose weight fast and reach upto 75kg thats my goal weight
so when i quit dieting and start enjoing meals as a normal man does then i find that within few days i gain 4-5kg instantly
that makes me sad and again i start fad dieting
again i reach 75 in weeks and when i start eating normaly again i gain weight
this chain is going on
it makes me think weather i will be able to eat normaly again?
i think the mistake is that i am switching instantly from fad to normal diet
that makes me gain weight fast
so i am now slowly increasing my calorie intake
that will be increase of 500 calorie per week
but i dont know how much is my bmr or my daily required calorie intake
am now following a diffrent and new diet plan that i wrote in above comment
just want to ask is it safe and better or should i replace something?
and i get hungry many times so what should i eat that time? is diet coke/pepsi okay?
and i do weight training and cardio such as cycling. treadmill. cross trainer. rowing each for 10min that makes 40 min plus weight training for 30 to 45 min
this is daily routine for 6 days
plus am always walking
my pedometer says i walk 4000+ steps daily
i need more energy as i get exhausted and dizzy during the day
and this diet is not giving me sufficient energy but if i think of increasing food intake i am afraid that i may end up eating more calories then required daily and gain weight
i also wanted to ask
as i do gym between lunch and dinner so if i am to eat a big protein meal then when should it be?
before gym i.e lunch or
after gym i.e dinner?
and am really sorry coz i know am confusing you but i cant help it :(
The problem is that what you think is a “normal diet” is not. Your normal diet is providing you with too much energy, this is why you gain weight. You need to find a balance between your fad dieting and your normal diet where you do not gain or lose weight. Exercise and healthy eating is vital in managing your weight. Protein is best consumed with each meal to help reduce hunger, ideally with one of those meals being within the hour of finishing your weight training.
I am also trying to lose weight. I currently eat either ceral with 2% milk or a bagle with cream cheese for breakfast. I drink about 2 cups of coffee with cream and sugar in the morning. Lunch i have a protein drink and sometimes a piece of fruit. For dinner it depends, but some dinner items include, chicken, pasta, pork chops, hambergers. I dont’ care for vegs very much so I take a natural supplment for them called Garden 7. I power walk/run about a mile 3 to 4 times a week. What else should i be doing? Is my protein drink really good for me? It contains 18g of sugar, 10g of protein, and 5g fiber. Thanks for you input.
Mary
Hi Mary, really you need to stop the bagels, cream and sugar in the mornings. Ideally you should eat a variety of low GI vegetables – learn to like them by eating them. Vegetables are an acquired taste for some, and it is not normal to eat no vegetables. If you make the burgers yourself then they can be healthy, but many fast food burgers are high in calories, and the white bread is a big no no. If you can increase your exercise you should, power walking running a mile 4 times a week means that you are only doing about 60 minutes of exercise each week, you need more. If you can walk for 30 minutes every day, 7 days a week, you will soon see a greater benefit.
Hi again, I found my first day pretty easy until now. I exercised and ate what you recommended and tried to move around during the day but it’s kinda late and I’m running out of distractions to keep me from eating. Yes I can say that I want to be on the soccer team but it doesn’t make my hunger any less bothersome. Any advice?
Self control. Will power! Simply do not eat. Really, it is simple. Overcome your natural instinct to eat. In a few days you will feel less hungry.
Another option is do something to occupy yourself. Go for a walk, read a book, watch a film, surf the net. Just be strong, you can do it!
thank-you :)
Hi, I am 36 year old and I weigh 226lbs and I go to gym 3 times per week doing only cardio.The only problem is that i have to loose 10-15 kg. I’m drinking alot of water but I don’t have breakfast in the morning. I need help please
Hi Jesmond, start by follow this fitness and diet plan. Work yourself hard and be totally honest and strict with your diet – no cheating at all, at least for the first 14 days.
Hi im 15 years old and i weigh about 93 pounds. i am just about 5 feet tall. i want to be around 90 pounds and also lose the small bit of weight that i have and quickly. Should i follow this plan?
Hi Kristina. According to your BMI you are underweight. The best thing you can do is start exercising, but increase the amount of food that you eat. So follow the fitness plan, but not the diet plan.
Just gave birth 8 months ago, through an operation. I was doing modeling as part time job, and would love to get back to shape and also if possible, if I can get rid of the operation mark on my belly. I had 28mtrs as the waist, but now its 40?!
Hi Aimar, really you need a longer and more robust plan that this. You have to be prepared to do the work.
Im going on holiday in May and i need to loose my belly before i go otherwise i will not be comfy in my bikini. i used to be so skinny and i have skinny legs and arms, just around my stomache i have fat. i get so paranoid and uncomfortable about it, what can i do to loose wight in 10 weeks ??
Hi Giorgia. Firstly, well done for coming here 10 weeks before your holiday – many people decide to get in shape a couple of weeks before when it is usually too late to do anything. Really you just need to follow a healthy eating plan and exercise on a regular basis. Are you doing any exercise at the moment? Or have you done some that you enjoyed in the past? And what is your diet like at the moment?
I just had a miscarriage and would like to lose the baby weight in my hips and stomach fast because I don’t fit into any of my clothes (maternity [size 7-10] or regular [size 0-3]). If I do this plan for longer than a week would it burn more fat faster?
So long as you are following this plan you should be burning more energy than you are consuming, so will burn fat.
Hey, hi I’m a 19 going on 20 year old guy, I’ve been working out for the past six months, and I’ve seen the results, bigger and stronger muscles, my routines include cardio and weight lifting. The only problem is that I can’t get rid of my belly fat, I haven’t tried any diets, but I do eat healthier, but sometimes I eat too much, to the point of being extremely full. I need some advice from you guys, what should I do? I was thinking about going on this exercise routine and diet, but I don’t know if it is too extreme for my age. Hope you can help me.
Hi George. “but sometimes I eat too much, to the point of being extremely full”. This is the problem. Change that and you may just get the results you want. Eat smaller portions, never allow yourself to become extremely full.
Hi MotleyHealth, I am a 20 year old woman, who is trying to lose belly fat as well as lose weight. I have not exercised in a long time, and I know i eat all the wrong things (pasta, breads, etc.) I recently went to the doctors and was told I weigh 239 pounds. I stand 5ft 9 inches and I know i weigh too much. I would like to drop pounds before June 16th, the day of my family reunion in Georgia. What can I do?
There is only one effective way and that is to change your diet (eat healthy, low GI foods, stop all junk, all snacks etc.) And start exercising. Exercise everyday, make it a part of your life. Look in the fitness and diet sections here for more information.
Is there a specific amount of time i should spend in the gym a day? And thank you for answering my question
Not really La Nell. Some studies have shown that generally people that exercise for longer sustain more weight loss over the long term. Intensity of exercise is obviously important, 1 hour walking will not be as good as 30 minutes circuit training. Develop a routine that fits in with your weekly schedule, make sure you are exercising at least 3 times a week, ideally more, and stick to it.
Hi
I’m a cross country runner and normally run two to three miles a day during off season and during seasons I run five to six to seven with tones of speed workouts and hill workouts I used to weigh 200 pounds max in the eighth grade and dropped to 130 in like a year max I did workouts and ran I love to work out and normally do everyday I eat normal size breakfast small lunches and big to normal dinners is this healthy if I want to maintain a healthy weight and stay toned
hi motley health, i used to be fit 2 years ago until i stopped playing sports and running, and right now i have a a small belly and man boobs, i’m only 19 this year, i wish to get advice regarding on how to gain back a lean body, as you can see im asian so most of my meals consist of rice. any suggestions?
Hi Bri, sounds good. If you are eating well and maintaining a healthy weight, then sounds like you are living a good healthy lifestyle, well done!
Hi Tingeran. Best advice I can give you is to start running again. You should still have some good muscle memory so this could be the best exercise to do, as you will quickly fall back into it and start getting fitter and losing weight. Regarding rice, just eat less of it, more vegetables.
hi,
i started my routine workout 2 months ago. and i am 15 years old now. i was 77 when i started now i am 76. i feel tht my weight is not decreasing. please help me . i do a 2 day routine plan.
Did you change your diet at all Amil?
Hi i gained 30 pounds in 6 months .. it is a lot!it has never happened to me before! I used to not eat dinnr and just eat whatever once a day and I weighted 120 pounds now I weight 151 pounds!! horrible! since I moved i have desserts and I recognize I do eat a lot! even when I am not hungry. I run though but I guess that doesn’t help. I don;t have time to do a 2 session daily workout so I workout 4 – 5 times a week. I am trying to not eat desserts at all just fruit (which i love so it’s not a problem) but can you tell me what else can i do? I want my body back! I want to loose 30 ponds in 3 months do you think 10 pounds a month is possible? what do i do?
Hi Monica. Amazing isn’t it, how quickly overeating results in weight gain. Diet really is everything. Yes, you can lose 10 pounds a month, if you work really hard. You need to go back to your previous diet to start with, then cut a little bit more (your previous diet allowed you to maintain a weight of 120 pounds, now you need to lose weight until you get back to the weight, so have to eat less).
The more exercise you can do the quicker you will lose weight. Aim to get fitter. Try to add another session, even if it is just 15 minutes of squats, push ups, jumping jacks, crunches and back extensions before bed. It will help. Or get a kettlebell and swing it 100 times before bed.
You must stop all those naughty desserts though, and be really careful with what you eat.
Hi I am in need to loose my stomach fat. I am of only 16yrs.
I want to be slim trim like other girls in my age as fast as I can to lose my stomach fat.
plz help meeeeeeee!
Hi Yogita. Have you done anything yet to change your body? Improved your diet or started exercise?
Hi. I am a 32yr old woman. I am 5’2″ and a medium bone frame. I have huge amounts of muscle in my legs, arms and back. I loaded aircraft for years and now I run a farm here at the home. I am very active. I started working out and cut out most of my carbs and all of my sugar. I have started yoga, a tiny bit of strength training and a ton of cardio. No crash diet or feeling hungry at all. Meats and veggies pretty much make up my diet now. Sometimes yogurt and fruit. Yes, I am getting very tired of the food part. But in one month and a week I have lost 17lbs. Very very happy about it. I have lost two pants sizes and gained a ton more energy. I have an odd question. How can I trim down but not gain anymore muscle? I just want to get rid of the layer of fat in my mid section and a tiny bit on the inside of my thighs. Those are the only two parts that bother me. I am happy with everthing else. I just DO NOT want any more muscle. Is this even an attainable goal? Thanks a bunch!
Hi Jenn. Muscle needs two things really – protein and anaerobic exercise. Fat loss requires one thing – to burn more energy than you take in.
So, to lose fat and not gain muscle, do more cardio exercise, less strength training, eat more fruits and vegetables, and less meat. Do not eliminate meat, just cut back a little so that you are not feeding the muscle so much. The extra cardio should take care of the fat. If you feel that you are losing muscle, then you will need to increase protein and / or add some weight training back. This should not be a problem in the shorter term though.
By tweaking your diet like this you should find a good balance by the time you reach your goal weight, so that you just carry on with the right amount of yoga, weight training, cardio and right balance of foods for your body type.
Please let us know how you get on, and if this does not work then come back and we shall try something different.
I am sixteen and I lost all my bellyfat for my sweet sixteen party I felt so happy
Well done Cynthia, that is good news.
hello everyone, i would like to ask a question i’m 18 years old and i have a problem with my weight, i way 54 Kg and i’m thin from everywhere excepy my stomack its kinda fatty can anyone give me suggestions for what to do?t
Hi Sarah. Do you exercise at all? At 18 your energy needs are still high, so dieting is not always a good idea, although eating a very healthy diet will help. Also exercise, getting fit, will help tone everything up.
Is oatmeal okay to have for breakfast if trying to lose weight?
Yes, oats are good, they release their energy slowly, are low GI.
Hi, I’m 13 and I weigh 8 and a half stone and I really want to lose wight in 3 months time. The things you have listed are a bit too awkword for me so I was wondering what kind of exercises I should do and for how long and how much to LOSE MY BELLY FAT. Please help, URGENT.
Hi Shahina, hard to say without knowing why you cannot do the exercises here. You could just do a lot of cardio and eat a very healthy and lean diet. At 13 you are entering a phase of rapid growth and development, so dieting is not an option. You will actually start to need more calories to ensure that you develop properly. See our daily calorie table to understand more.
So, do plenty of cardio exercise, take up running maybe. Really on the weekly workout plan it is only weight training that you cannot do. Bodyweight exercises such as push ups, jumping jacks and squats can be done at any age really.
Hello my name is Jake I am 20 years old I have some stubborn belly fat that I can’t seem to get rid of and it annoys me. I want a 6 pack or at least a flatter stomach. A normal day for me I usually wake up at 0500 and eat a bowl of grapenuts cereal I go to class and I take a bag of granola with dried cranberries and raw almonds and Spanish peanuts to snack on when I get hungry.
Some days for lunch I will have just plain Turkey lunch meat no bread or lettuce with chicken and most nights I skip dinner but eat a snack like fruit or cottage cheese or veggies like sugar snap peas or carrots. I drink plenty of water.
I also workout 3 times a week. I’m in the navy so its required, those days are Monday Wednesday and Thursday. Tuesday and Friday I usually lift weights but I still have a stubborn layer of belly fat. What am I doing wrong? Any advice would be greatly appreciated.
Hi Jake. How long have you been in the Navy for, and did you have your stomach fat before? Because working out 3 days a week, plus 2 days of weight training, should mean that you are fit, or at least getting fit. So the issue could be your diet, although I would have thought that they Navy profile a very healthy diet.
It is hard to see where the problem lies, or even if there still is one. Maybe you are making the changes already, and just need to give it more time.
2 things to do:
1. Aim to get fitter and stronger, keep working harder at the workouts.
2. Eat more nutritiously and check your calories.
hi im 18 my weight is 73kg im 1,5m tall..i started runnin on january cause i was really concernd about my weight i have also started eating healthy i see a little improvement wit my weight but i just cant lose around my belly i still have love handles i also have huge arms which make me feel insecure how do i lose fat around my belly and my arms…i eat alot of bread and i dnt have any diet plan i follow i tend to starve my self at times and when i eat fruits/veggies i get so hungry after a couple of mins plz help
Hi Whitney. Your diet is the key here. These scream out as being big problems: “i eat alot of bread” and “i tend to starve my self“.
You have to learn to eat a healthy diet. Not just for your weight but for healthy development. Read our advice on healthy eating to learn more about what a healthy diet is. If you eat bread it should ideally only ever be wholegrain. Starving yourself is never a good idea as it slows metabolism down and you stop burning fat.
A healthy diet combined with exercise really is the best option. Jeep on running and take up some other activities, and just keep working to get fitter and healthier.