How To Lose 60 Pounds In 3 Months Tips
Jan 21st, 2012 | By TJ Marcus | Category: Ab Exercises
Robert asks…
Strength training?
I am a 22 year old male that dropped over 60 pounds in the last 4 ½ months (from 312lbs to under 250. I didn’t it all with a good diet and cardio workouts. I think it is time for me to start strength training, because so far I haven’t done any. I am kind of intimidated by it because I have tried lifting weights in the past and I have always giving up. I just don’t know how to get started. Anyone had that same problem as me and overcome it? How do I get started? What should my goals or expectations be? Right now I lose about 3-4 pounds a week, should I expect to lose less or even gain once I start? I guess I am just complete clueless, so I will take any advice that is given. Thanks
TJ Marcus answers:
Sounds like you are on the right track, once you add muscle, the muscle needs more calories to survive, this means add muscle it will burn the fat for you, im 35 and have competed in bodybuilding and also had a 38 inch waist, currently 32 i am in great shape again, start a weight training routine, do high reps with the most perfect form possible with light weight, do 4 sets of 15 and 4 exercises per muscle group, with at least 2 days between hitting the same group, the perfect form will train your muscles to get used to that motion, you will add muscle mass as you get used to the light weight, i can bench 400 lbs and weigh 195, but workout with 150 lbs, dont let those closet trainers try and bulk you up with high weight, this will make you look bigger than you are, you first must loose the fat in order to see those muscles, so definately start weight training, and keep the diet and another option is a boflex, i love mine, its so versatile you can do everything that you need, and dont have to leave your house, this will help you to do this at home things that you would be embarrased to do around others, i expect to see you in a fitness mag by the end of the year
John asks…
How can i improve my bench press in 2 months?
Alright, heres the story. I’m 14, 6ft, 218 pounds and bench 225, 5.3 in the 40yrd dash. I really need to get stronger and faster over this summer time becuase i will be playing highschool football. I have about two months to train. Please give me any tips on getting stronger and losing weight. I would like to be a tight end. I am aiming for 285 on bench press before highschool starts. Thats 60 pounds to increase..it won’t be easy but i will try my hardest. I really want to be able to run a 4.8 in the 40yrd dash. This is really important to me. Please help.
TJ Marcus answers:
Something some friends and I tried is doing pushups. We do 50 Pushups every hour on the hour and each of us have increased our bench press by about 30-35lbs. Another method we tried was to put 135lbs on the bench by only using 5 and 10 lb weights. Have one person on each end of the bar and the person doing the lift does ten reps and holds the bar in the up position. Then the person on each end of the bar removes one weight from their side. After both have removed a 5 or 10 lb weight the person doing the lift does another set of ten. This is repeated until only the bar is left to lift. It doesn’t sound very hard but it is a challenge that works muscles at a level they aren’t used to. Its kind of a burn out workout. It increased our bench drastically after doing it for a bout 3 or 4 weeks.
Paul asks…
How Much Weight Will I Lose?
ok…how much weight will i lose if i do this for like a month? please dont say that its unhealthy or anything, ’cause i really need to lose weight!
DIET!!
breakfast: All-Bran Bran Buds Cereal (70 calories)
Pearl Soymilk (36 calories)
snack: apple (72 calories)
lunch: Cabbage Salad with Rice Wine Vinegar Dressing (25 calories)
Rye/Pumpernickle Swirled Bread (70 calories)
snack: half a grapefruit (50 calories)
dinner: vegetable bouillon soup (5 calories)
crackers (60 calories)
dessert (only like 2-3 times per week): Tofutti “Ice Cream” (about 105 calories)
EXERCISE!!
30 minutes-treadmill
45 minutes- bowflex
30 minutes- elliptical
possible a few 15-30 minute bike rides thrown in there
i weigh like 145 pounds and im barely 5’1”…and according to my BMI, i’m obese…please tell me how many pound i will lose if i do this for about a month!!
also…what are some exercises that will help tone my stomach and my butt/thighs? and are there any good ways to reduce.elimiate cellulite?
TJ Marcus answers:
I know you said not to tell you this, but it needs to be said. This is a terrible diet lacking protein, fat, calcium, carbs, vitamins and too high in salt. Your body will get energy by converting fat and muscle into glucose but at the expense of a very high load on your kidneys and liver which may result in permanent damage to them.
The very low calorie level (about 300 cal/day) will make your body drop its metabolism WAY down and greatly slow weight loss and cause future weight gain.
The safe way to lose weight is to keep to about 1200 calories a day combined with your planned exericise program. You can lose 1-2 pounds a week that way. Speak to your family doctor, a health unit nutritionist or join weight watchers to learn how to safely diet.
Thomas asks…
How can I stay motivated to lose weight?
I been walking for about a month now. I would bundle up and walk 30 minutes 3 times a day. I ended up losing like 10 pounds in 2 weeks. I stopped walking about a week because of the weather. And then I bought a treadmill. Ive had it for about 2 weeks now. I went from 261-263 to 251 this morning in a month. Ive lost weight on my stomach because when I lay on my side, it doesnt hang out like it used to, and I can feel my hip bone now when I press my side lightly. Ive been walking from 60 minutes to 90 minutes a day. My mom came up to me earlier in the day and said “youve lost weight because I can put my arm around you” lol
But I feel like im giving up. Even though ive lost weight, I dont feel any better about myself. Its might be from personal problems and depressed about dropping out of school. Im going to go back next year probably with a new look and some confidence and not let social anxiety tear me apart.
How can I stay motivated?
Im 16 years old.
When I sit down, my stomach always sticks out, why is that? When I stand up it goes in.
I also can tell im losing weight because I can suck my stomach in further lol. It was mostly my weight problem and school, kids would tease me and how I looked so old to be in 9th grade. Now I dropped out and I dont want to be 17 in 9th grade. I just dont know what to do with my life. Ive already sold some stuff and posted a ad on craigslist to mow peoples lawns to make some money this summer for myself. My goal is to fit in a 3XL shirt. I mean I already fit in one, but I like to wear baggy clothes, but I want to lose a couple more pounds to make a 3XL a little bit bigger. I dont even look as much as I weigh. People flip when I tell them! Is it because I have “MAN” weight because I matured so quick for my age? Im like 5’9. But I dont look that big! You can see im chubby a bit but not like your normal average 250 pound kid.
Okay WTF! im posting on an UK IRELAND yahoo answers. I dont know how I got here!
BUT I LiVE IN AMERICA! AND IM AMERICAN!!
TJ Marcus answers:
Okay, you must remind yourself that you have only begun to lose that weight…I am dieting also, and every time I want to find an excuse to blow the diet, I remind myself that my depression is partly because of the weight I gained this year, because of my feet injuries…and that it only makes it worse, if I gain the weight back…So I am walking also, all day, in spite of the pain I am in from my feet,..but you have a huge advantage, because your skin bounces back and you are young, and this will affect your whole life…Ask God to give you the strength to continue……you won’t have that social anxiety when you become slim and have your confidence back, I assure you,..so good luck stick to it, and go for it!
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