You have not stated that you are over your healthy normal BMI weight range or over weight. I will answer this question as if you are in the over weight range of your BMI. ( you can easily find out if you are in the over weight range on the net. )
Firstly to lose excess weight you dont go to the gym 3 -4 times a week, this is to maintain your weight. As per the most accepted, world health guidelines you must exercise 60 - 90 minutes A DAY! minimum to lose weight. there are a few other organisations that say 3 -4 times a week how ever this is to stay at your current weight and increase your health. From my 100% success rate with my clients, you should exercise as much as you have to till you start losing weight, that is always every DAY !, and could be as low as 30 minutes a day. But most of the time its, 60, 90, 120, even 250 minutes of low intensity, weight loss exercise. 60 - 90min a day, of exercise is not all in 1 long boring daily gym session, but if you split it up and do it at home, then you can without any gym equipment, adn do it with 30minutes in the mornig when you get up before you shower, and then 30 minutes at night, with that would be a great start and then increase the amount of time you exercise with maybe an extra lunch time session, of 10 - 20 minutes. with a walk, or find some stairs. till you start loseing 100grams a day average. Once you start losing 10 grams a day you know its working. Do more exercise at home, try 5 short low intensity 20 minute sessions, they more effective for weight loss then 1 long 100minute session. Very the intensity, and do full body major muscle group compound exercises these are best, and find some that work your core, as this is your belly area, there are heaps of DVD's on youtube with some of the best instructors in the world like bob harper, or tae bo, all free of charge. Do them for 10 or 15 minutes and save it to come back to it later. So you lose weight and save on gym fees that have not helped you so fare.
Do heaps of sit ups and push ups ( on your knees) and squats say about 100 a day each, break them down into 5 x 20 sets with a small rest, and get outside for runs or walks, and or if its raining dance in the house, with heaps of pelvic thrust dancing or alternate with the twist, for a few songs its great fun. put on a few film clips that you love on you tube and get down. Dance with other members of your family. When we were young I use to dance with my perants all the time. Exercise is not gym, exercise is everywere, Dancing is the best aerobic full body exercise, much better then walking.
Next is your diet, a healthy ballanced diet is not a weight loss diet. it becomes a weight loss diet when you also reduced the calorie intake of that diet to less then what you burn inorder to lose wight every day constantly over a 7 day period. So cut down your fats, proteins, and carbs. a bit less of these every day, and increase your veggies, and greens, beans, peas, salad, tomatos, etc, eat your 5 servings pluss, of veggies every day cooked or raw, ( dont drink juice and dont do your own veggie juice ) I eat a raw carrot every day, and no more then 2 fruits daily, till you see that magic 100 grams a day loss on the scales average over 3 days.
Make sure you have a good set of digital scales they are only about $20 these days from the major
department stores. and weigh your self daily at the same time of the day.
Give this a go for 7 days and then if you are losing around 100 grams a day average over 3 days, and are happy, ( you must be happy on a weight loss diet ) then continue till you lose your belly fat and get to your normal weight. Send me feed back and a photo, before and after for my file.
the most important part is after you have lost your weight. I call it the “recovery period ”. This makes sure the weight that you lost and the fantastic shape I have created for you dosnt come back on.
Report this post
You must be a HealthShare member to report this post.
to your account or
now (it's free).