is my exercise plan enough for what i want?

T

teaisgood

New member
hey there everyone im new here. *long post ahead*:D

im 5'11 and i dropped from 170lbs to 145lbs in about 6 months just completely stopped drinking sodas and fast foods.

over this summer though i went into a fast food eating spree and gained 5 lbs, now currently 150lbs and i cant seem to lose that weight.

i'd like to lose that 5lbs, or even better 10lbs actually in 1 month.

i plan on taking in 1600 calories a day, with a calorie deficit of 1000, meaning id need to burn 2600 calories. according to a daily caloric needs calculator i burn between 2400-2600 calories a day with light/moderate exercise 3-5day/wk. i plan to exercise 5 to 6 days a week by the way.

theres my 100 calorie deficit right there. burning 2600, taking in 1600.

BUT MY QUESTION IS...:

Is what im currently doing contributing to a 2600 calories burned a day?

i own a treadmill with a 5% incline and can run at 4 speed on and off 2 minutes with 1 minute break walks at 2.5 at a max of like 15-16 minutes total.
but after reading this forum i see people doing 30-40 minute cardio workouts at like speeds of 6!? thats insane for me.

what other cardio workouts could i do?

i've been doing 15 mintues on the treadmill, and 10 minutes strength workout. thats 25 minutes. is this GOOD ENOUGH to reach the 2600 calorie burning a day?
i see people here doing 1 hour workouts, again this seems crazy to me. im beat after the 25 minutes.

perhaps i should take a 30 minute rest and do another 25 min workout?

tips would be appreciated.



SIDE QUESTIONS:

i've heard that you should avoid all dairy products when trying to lose weight. would fat free milk still be a bad choice? i like to eat my special k in the morning for breakfasts.

and also should i eat my dinner (biggest calorie intake of the day) before or after my exercise routine?

thanks in advance for all of your help! :)
 
I would like to know the answer to that also...

I only do about 20 mins/day running on the treadmill at 9.5 km/h... The treadmill calorie counter says it's around 120-160 cal loss... and that's all that I do...

I never thought about loosing more than you take in, because you have to remember... is your body ready to do that much working out? You should really ask a doctor first from what I've been told.
 
You want to burn 2600 calories a day through exercise? Seriously, I'd set your sights a bit lower... I work out for over an hour ever day and I burn about eight hundred calories, tops. To burn 2600 calories, you'd have to run a marathon every single day, and to do that on 1600 calories a day is impossible... Especially if you can only run for 15 minutes.

Just try to take things slowly, really. Why do you need to lose ten pounds in a month? Besides, at your weight and height (which isn't overweight at all,) the pounds will tend to come off much slower than they would for overweight people.

I'd say do around half an hour of exercise a day and reduce your calorie intake to around 1400 calories, the pounds may come off slowly, but at least it's a plan that you can stick to ^^
 
you burn calories throughout the day as well when not exercising, that is what i meant. i burn id like to burn about 200 a day from exercising.
 
Oooh, I see. Sorry about that!

To safely burn ten pounds in a month, you'd need to cut 500 calories from your diet, and burn around 500 through exercise. It's difficult to lose weight that fast ^^

I did some calculations, and it seems that you should eat about 1400 calories a day, as well as get plenty of exercise...

But don't feel that you have to rush. If you want to keep off the weight for life, then it doesn't really matter how slowly you lose it!

Also, your BMI is only 20.9 right now. If you lose ten pounds, you'll have a BMI of around 19.5, while anything below 18.5 is underweight.

Soo... Be careful, I guess. I know that not all people who want to lose weight are overweight, but make sure that you're not doing so for the wrong reasons :)
 
You're never gonna burn 2600 calories in a workout, thats just crazy. But you say you can only jog for about 15 minutes and then youre tired, well you're gonna have to push yourself. Maybe sprint for 30-45 seconds then walk for a minute or 2. Even if youre walking alot just try and stay on the treadmill for at least about 30 mins. And with strength training, just remember, if youre not sore afterwards or the following day then your not doing yourself any good. Work yourself hard enough to get sore.
 
A good solid 20 min run or interval sprints should burn that 200 cals, but if you only weigh 150lbs, your BMR is about 1500 cals. If you are fairly active throughout the day, you may be making that 2600, but I think you should consider adding some weights or something else just so you don't get bored!
Keep up the 1600 cals though, that's a good number to eat!
My question though, is why do you think you need to lose weight? 150 is well within the healthy range for anyone your height!
If it's about the way you look, then I'd definetly try toning up with weights rather than trying to adjust the number on the scale.
Either way, seems as though you are doing awesome, keep it up and good luck!
 
just don't pay attention to numbers... listen to your body. exercise until you're too tired to do anymore, and just eat 3 healthy meals a day and i garauntee you will lose weight. don't go setting yourself unrealistic targets!
 
You'll burn out with a 1000 calorie deficit. I think you should lower that up to 300-500.

In terms of exercise, don't rely too much on the numbers...just feel it up a bit first before you go all out :)
 
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