13weekdiet2

Weight Loss/Workout, Help?

Hi there :]

I was wondering if this is a good workout too replace with just running.

Okay here it goes,(10 min jumping jacks,10min Fake Jump Rope,10 Min Interval Training Running up and down stairs,10-15 Rep/3 Sets of Bench Pressing).

Also i will be doing the stomach vacuum throughout the day and,I will be only drinking water, tons of water and be on a healthy diet.I will be performing these exercises in the morning only due to busyness.

I'm trying to lose weight and keep it off so is that a good workout?

If this is a good routine when will i see results?

Approximately how many pounds will I lose a week?

Thanks in Advance 😀

BTW, I'm Trying to lose chest and belly fat. So if you have any recommendations on how to, it would be greatly apprieciated. :]

As far as the workout is concerned, it doesn't seem complete. I assume your goal is to lose weight while adding significant muscle to give yourself a nice, lean and toned physique. The jumping jacks are good for just warming up to get the blood rushing through your body. The fake jump rope, ehh, I'd rather have you do the real thing. I recommend doing 15-20 minutes of high intensity interval training, some days up and down the stairs, and some days on plain surface, 3-4 times a week for the first 2-3 weeks, and then bumping it up to 20-30 minutes afterwards. Now for the muscle part. Have a set plan with 1-2 body parts each workout. An example would be Chest and Triceps on Monday, back and biceps on Tuesday, shoulders and legs on Wednesday, rest on Thursday, and repeat from Friday, completing the 3-day split. Abs should be done every other day consisting of crunches, leg raises, and oblique twists. Remember to stretch after each workout. It has been debated that doing the cardio after the lifting encourages a higher fat burning potential, so I would do cardio after you lift. As much as all this sounds, this is only approximately 20% of what you need to do. The rest will depend on your diet and resting periods. High protein, moderate fats and low-moderate carbs tend to be the best responding diets. Protein should be from lean meats, chicken, beans, seafood, and whey. I would try to avoid frying stuff since that has high fat amount and sodium, which bloats you with water weight. Also limit milk intake due to the sugar content, even in skim milk. Fats should be from good fats, such as flaxseed, fish oil, olive oil, avocado, pretty much unsaturated fats and omega-3, 6, and 9. Saturated fats should be very limited, and trans fat must be avoid, period. Now for the carbs. Carbs should be from veggies, which contain fiber. Now we want that since fiber helps keep us feeling full. Also, we want complex carbs, which take a while for our bodies to digest, and properly break them down for sustained energy. The other carbs are simple carbs, which are made up of processed junk, and sugar. These should be limited if not completely avoided, and should ONLY be taken immediately after a workout to promote insulin spikes, which help shuttle nutrients into our muscles. Be sure to drink plenty of water, 1-2 gallons a day, and take a multivitamin since you'll be restricting calories!! Be sure to have 5-6 well-balanced meals a day. Also remember to have sufficient amount of rest, which is usually 7-8 hours. Good luck, stay motivated, and don't give up.

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