Diet Plan Exercise Plan for 100 Pound Weight Loss Help
Posted on December 26, 2009 by Bonnie Mechelle, One of Thousands of Life Coaches on Noomii.
Here is some great advice for how to lose 100 pounds by creating your own diet plan and exercise plan for weight loss.
How to Create a Personalized Exercise Plan for 100 Pound Weight Loss – Victory Steps Christian Weight Loss Program-Plan for Support
If fat loss is your goal, then the basic principle is simple. Create a 3500 calorie deficit and you lose a pound of fat. So, between your workouts and your diet you will have to find a way to consistently create a caloric deficit.
Set your fat loss goals
Use a BMI calculator to determine your current BMI. Figure out what it should be for someone of your age, gender, and height.
Next, calculate your daily caloric intake. There are several websites that offer these calculators for free.
Choose your exercise program
You will need to do a combination of cardio exercises to get your blood pumping, increase oxygen, burn fat, rev up your metabolism and raise your heart rate, and weight training to build lean body mass.
Do your cardio exercise sessions long and slow for 45 minutes to an hour at a low intensity. This will cause you to burn fat and not just sugar for energy, it is done at a lower intensity so it’s easier on your joints.
Alternately, you can do shorter bursts of high intensity cardio for 20-30 minutes. This method burns a ton of calories and boosts your metabolism for the rest of the day.
Do cardio for at least 30 minutes a day five days a week consistently. Do not do cardio at a high intensity for longer than 60 minutes or you will begin to burn away lean muscle.
You will also need to do weight training three days a week, but never for two days in a row. Rest is a vital part of weight training.
Work lower body in one workout and then upper body muscle groups on the next workout.
Keep a food and exercise journal and write in it daily. If you skip a scheduled workout under that day write, “Skipped workout.” Writing that enough times will make you question how devoted you are to your goals.
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