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My Weightloss Plan

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My Weightloss Plan

Postby thefatsmartgirl » Fri Jul 13, 2007 2:44 am


Following Canada's Food Guide - Everyday...
7 servings of Fruits & Vegetables
6 servings of Grains
3/4 servings of Milk & Dairy
2 servings of Meat & Alternatives


2 Hours of exercise daily

20 minutes of running (gradually increasing)
3-5 sets of 12-16 reps of Cruches (abs)
3-5 sets of 12-16 reps of Squats or Lunges (quads & hams)
3-5 sets of 12-16 reps of Push-ups (bicep & tricep & chest)
10 minutes of yoga stretches

Can I do it with this regime? Is there anything I should add? Comments?
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Postby Butterfly_Dawn » Fri Jul 13, 2007 10:43 am

That looks like a good place to start!

You may want to do your strength exercises in a circuit to help be able to finish them all. Be sure to start out slow with the jogging. Sounds like you have been doing it off an on for a little while, but even so, ease into it. Don't make the mistake of going hell for leather only to decide it's all too hard and give up or injure yourself!

Once you get used to it, increasing your cardio (jogging etc) will help lose the fat. Your strength exercises will help build lean muscle which will tone you and increase your resting metabolism so you burn more even when not exercising.

With the eating, it also looks good.

Just for comparison, I started out just on 45-60 min of walking/jogging and some pilates then made the transition to cycling, all of which is accompanied by a decent eating regime (which for me is basically cut down on the fats and sugars and portion size and try as far as possible to eat low processed foods like wholegrains and fruit and veg).
35kg lost. (November 2005 - October 2006)
15kg gained again (as at October 2010).
Back to the drawing board - Let's do this thing!

"You can't change the winds, but you can change the sails"

"Reach out and take control of what lands in your lap"

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Postby KimE » Fri Jul 13, 2007 10:47 am

I would just suggest to watch the portion sizes of your servings for food intake otherwise that is fairly similar to the Australian food guide.

With your exercise you might want to look at having a rest day in between doing the resistance/strength workouts. I believe abs can be worked every day but other muscle groups need a minimum of a day rest to repair and recover. The PT's on here will be able to give you better advice on that though.

Looks like you are prepared to put in the effort so I reckon you will be seeing results in no time. :D
Kim - To thine own self be true
Maintainence since 04/11/06
Preferred Weight - Under 60 kgs
Current Weight - 64.8 kgs
Start Weight - 85 kgs
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Postby Chelle » Sat Jul 14, 2007 9:40 pm

Sound's like a great start for somone that dosen't like to exercise.
Just mix it up every day so that it not doing the same routine everyday & watch your portin's of what you eat

Tip: When doing pushup's situp's trick the mind by counting backwards that way it dosen't seem to be so straining when you get to the end. EG: If you start at 15 rep's count 15,14, 13 until you get to 1.

By the look of it you will be seeing results in no time!!!
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Postby Playboy_bunny » Sat Jul 14, 2007 10:56 pm

Sounds like a plan :)
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