Is an intense workout on Saturday and Sunday enough to lose weight?

Question

I want to workout but I have school throughout the weekdays. I'm womped with homework when I get home that takes me from the time I get home to ten minutes before I go to bed to do. So can two intense workouts, one on Saturday and one of Sunday cause me to lose any weight at all? And what are some really intense workouts that include running, biking, or benching?

Just some things I think you'd like to know:

-I'm 5'3" and 194 pounds...

-I'd like to eat healthy but I don't really know how.

-I don't have the money for a gym membership or personal trainer.

-I'd like to lose at least 25% of my weight by this time next year if possible.

Thank you =)

Answer 1

Most sensible plans will suggest that you aim to lose 10% of your body weight as your first goal, so that would be about 20 pounds.  Then when you have accomplished that, you make a new goal.

For weight loss you probably need to find ways to work exercise in to every day, rather than intense workouts.  Regular and frequent exercise for short periods are much better for weight loss.  You can work exercise and more movement into your schedule in small ways.

Keeping a food journal really does help.  It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days.  Be more active and watch less TV and spend less time on the computer.   Buy one piece of exercise equipment to have at home and be strict with yourself about using it.   Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. It will help increase your metabolism and make you feel and look better in so many ways. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall.  Even if you can't get to the gym you can work out at home using things around the house.  A couple of the links I've included explain how.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish.   Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts.  Pay close attention to getting the nutrients your body needs to be healthy.  

Make your portion sizes smaller.   Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't.  About quarter of your plate of food should be protein and at least half of it should be veggies.  

Learn to count calories.  At your current weight and activity level, you may need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.  

Eat small amounts frequently, rather than three large meals.  Never skip breakfast.  Include some protein in your breakfast.  It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices.  Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice.  You will begin to see changes in your body.

Check out websites about nutrition, exercise, weight training, etc.  Here are a few helpful links.

http://www.nutrawatch.com/

http://www.caloriesperhour.com/

http://www.helpguide.org/life/healthy_ea...

http://www.wikihow.com/Lose-Weight-the-H...

http://weightloss.about.com/cs/fitness/a...

http://www.thepumpingstation.com/trainin...

http://www.webmd.com/fitness-exercise/fe...

Answer 2

you could do high intensity interval training during the week that takes no more than 20mins to do including the warmup and cool down and on weekends do something less intense but of a longer duration.

read the articles below.

second site will be of overall help with losing weight even if you don't want to do the intervals.

Answer 3

id just recommend running for atleast 20 mins everyday after you get home put your homework off for a little and go running. it really works marvels if you do it everyday

Answer 4

Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren't sure how to change it - and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.

So what should you do about weight control?

How do i lose fast weight? - Healthy life every day!

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