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thanks!
i do it 4-5 days a week
i do diet.

whatever gets ur heart rate up to it’s wt loss zone and keeps it there for 20 minutes minimum.

i.e. some days i do dreadmill (yes Dreadmill), some days i do rowing or skip rope

change your excercise routine
muscle memory may have set in and you are stuck in one spot
try swimming instead of some of your other cardio and work on different muscle groups on different days

There are weeks or weekends where I’ll eat lots of junk food and just sit on my butt, and actually lose weight. Then, there will be other weeks, where I run 40 miles while eating healthy, and actually gain weight.

Does anyone else notice this lag in your fitness/diet routine?

Yes and it’s so annoying. I eat and lose weight, diet/exercise and gain weight.

Due to previous injuries and accompanying aches and pains in my knees and ankles, I need to know which is the most effective low-impact exercise: bicycling or swimming? I prefer swimming as I am aware of it’s benefits as a full-body workout, but at the moment I am interested in rapid weight loss.

By low impact here I take it to mean weight bearing… as in.. you want to burn more calories, but don’t want to aggravate those injuries.

I’m a huge advocate of bicycling… 1) you can cycle for exceedingly long periods of time at relatively high heart rates and due to the wind (evaporative cooling) you really don’t ‘feel’ how hard you are working.

I’ve burned 2000 calories in a single ride before.

Secondly, you need to do some strength training. Some real… lifting to failure within a single set, once or twice a week, kinda strength training. Its good for boys and girls. 15-30 minutes a week is all you have to spend. You’ll preserve and build your muscles, change your metabolism, etc.. etc… Its not just helpful but necessary for lasting weight loss.. otherwise you catabolize your muscles and its not fun.

You’ll never look back.

im a 20 year old female, trying to loose 20 pounds, and i have been walking and running for almost 3 weeks and my thighs are getting bigger. will i slim down or keep getting thicker from all the exercise im doing?

Feel your thighs, if they feel tighter, then you are gaining muscle
you should be losing inches off your waist, and your clothes should fit better, but your thighs are getting bigger, if this is the case, then its muscle, but you wont bulk up, unless you take in a ton of protein and muscle building shakes and such
you should slim down in other areas
and try bicycling, trims down the thighs
but dont give up running or walking

here are some other weight loss tips

stop eating candy,soda, chips, fast food and all that other junk
if you quit eating this stuff for a month, you will break your cravings for it
drink ONLY water, instead of other drinks, for about a month

breakfast options:
1 bowl of oatmeal (no sugar)
1 bowl of Fiber One honey clusters, with a banana

lunch options:
1 turkey sandwich (plain)
1 fruit salad and yogurt
1 special K bar, yogurt and a piece of fruit
dinner options:
1 bowl of black beans
1 seasoned chicken breast
1 bowl of lentil soup
Brown rice

snack options:
fruits and vegetables

orange juice and wheat bread, claim to be healthy but they slow down your metabolism

run 1 mile, 3 times a week
do 80 sit ups daily

you should lose fat, and not gain much muscle (:
i have done this, it works
if you don’t stick to it, it will not work

dont eat your food with mayo, ketchup, dressing or any of that junk, you’re only getting unimportant calories, trust me

keep a diary of what you eat, "if you bite it, write it"
eat vegetables "eat green, and you will be lean"
do not eat anything white (oatmeal is ok though) "if its white, it ain’t right"
make dinner, and DO NOT eat out
try eating organic foods, processed foods are harder for your body to process
get some SLEEP! people who sleep more tend to be leaner, get your 10 hrs!

Now that I have a free summer full of nothing to do, I’ve been swimming and walking much more than I was previously. I walk around 6 miles and swim roughly 40-60 lengths of a 25m pool 5 times a week. I weigh about 220 pounds right now, I’d like to bring that down to 210 soon. Are these types of exercise good for weight loss?
I am not interested in using any kind of weight loss drugs.

Rick, I think you are on the right track. You are very active, Very. So I think you will end up dropping those 10 pounds in no time.

I’d like to start a fitness routine to cut down my flab. I’ve got access to a fairly well-equipped gym in my apartment building, but my schedule is very tight and I don’t have much time to invest in working out each day.

What sort of exercises or routines shoudl I focus on to get the best weight loss results when spending 1/2 hour a day or less?

On the diet side. Cut down on your carbs while boosting your fruit/veg/protein intake.
Stay away from fast food/junk food. If you have the time to cook it yourself in a healthy way then all the better, but if you don’t then just make sure you aren’t gorging on fatty pre-packaged foods and sugar.
Keep hydrated, lots of water will help flush toxins and keep your digestive system active. It will also hydrate your muscles to work more efficiently.

If you only have 30 mins a day then you’re going to have to focus on rigorous cardio/core exercises.
Alternate the following from day to day.

Regime 1:
- Perform your warm-up stretches so your muscles don’t cramp up.
- 15 mins running
- Press Ups 10×3 sets
- Sit ups 15×3 sets
- Dorsal raises 15×3 sets
- Jumping Jacks or Jogging for 2 minutes, gradually slowing your pace to a stop.
DO NOT just suddenly stop after the dorsal raises.

Regime 2:
- Warm-up stretches
(Alternate between jogging and running for 30 mins)
- Jog for five minutes.
- Run for five minutes.
(At the end slow to a jog, a fast walk, a walk and then stop)

Regime 3: *If your gym has the equipment otherwise you obviously skip this one*
- Warm-up stretches.
- Cycling at medium intensity for 15 minutes
- Stair Climber 15 mins

Regime 4:
- Warm-up stretches
- 15 mins running
- Press Ups 10×3 sets
- Trunk Curls 15×3 sets
- Plank Position for 10 seconds x3 sets
- Jumping Jacks or Jogging for 2 minutes, gradually slowing your pace to a stop.

Do those exercises for 2 weeks and then increase the amount you do.
Just do 2 extra for each set of exercises.
Instead of 10×3 Push Ups, do 12×3
Then in two weeks increase that again to 14×3 and so on.

Good, basic cardio warm up stretches:

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Also, throughout the day, try and do additional little exercises. Walk where you can, use the stairs instead of the elevator.
- When you’re sat at your work desk or something like that then tense your stomach muscles, pull them in and try to hold them for a minute, relax them and repeat.
- Lift your feet slightly off the ground and try to keep them elevated for as long as possible.
You don’t have to do much, but all these little things will get the muscles working, strengthen them and use additional energy.

What is exactly yoga, is it based on religion or any one can go for it, or shud i go for exercise to loose my weight, i am very scared for yoga , is it scary or harmful to us. does yoga really help for weight loss……….plz help very confused
dont have time for physical exercise

yes buy a book of yoga it will tell u every thing, or u may have cd of ramdeo available from any cd shop.
But u have to spare some for this purpose at least an hour in the beginning.