Excercise Plan Help Please!

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Hey

I am 20 years old, 5,11 and weigh about 95kg. According to the BMI i am overweight and have to lose about 15kg to be at a healthy weight for my height. I want to lose about that much because im starting to love life and want to get the most out of it and ensure that i live to a ripe old age (i know that sounds extremely cheesey, but hey, its true! :p)

My frame is also why i want to lose weight. My friends jokingly describe me as top heavy as i have proportionally small legs in comparison to my torso/upper body. When i wear shorts or 3 quarter lengths, i look like i have chicken legs, haha.

So here are my questions:

1) I want to lose weight AS FAST AS POSSIBLE though excercise and health eating, NOT those stupid fad diets. What would be the best and most effective way to lose weight? Are there any particular excercise plans that i should follow which would give me good and FAST results?

2) Would you recommend i do H.I.I.T or just normal long duration excercise?

3) How long would it roughly take for me to lose about 15kg?

4) What particular excercises can i do to reduce the size of my torso/the upper part of my body? What makes the upper part of my body big is the belly, the love handles and im embarassed to say...the moobs :(
I am desperate to reduce the size of my chest/belly/handles and so i am REALLY EAGER to find out how to do so.

Anyways, thank you very much for your time,
I would really appreciate it if some would take the time to address my questions,

Thanks again! Cheers ;)
 
You were probably in the same boat as i was. If i was you i would :-

- cut junk food and empty calorie foods. Drink 8 glasses of water per day not coke.
- aim for a caloric deficit of 500 each day that adds up to a pound of weight lost each weak.
- interspace cardio and weights. I hit the gym doing high intensity cardio and weights on alternative days giving my body time to recover. At first you may find the treadmills, arctrainers or ellipticals hard not to mention the weights.
- warm up and stretch before exercising. Don't hit the weights cold as some folk do.
- if you can get a gym with a personal trainer for an affordable fee then that is IMO better than a DIY workout at home.

Important - you cannot lose weight from the middle torso by just doing sit-ups or ab crunches(or by buying a fancy gizmo).
 
1. High fiber, high protein diets are the way to go. Try to cut down on simple sugars as much as possible. Fiber and protein both have a strong satiating effect, so you can feel full with fewer calories. Full body exercise is going to be the way to go.

2. While HIIT is an efficient way to lose weight, it isn't all that great for building genuine fitness. I would recommend two HIIT sessions a week with at least two days a week of aerobic work (40-60 minutes of steady state work) and one day of AT work (intervals of 4-12 minutes with anywhere from 1/2 to equal rest).

3. You're looking at about 25-40 weeks

4. There isn't a way to lose weight in specific body parts. The best you can do is to increase your muscle definition under the chub and hope it shows through. I would recommend bulking your legs up too (with muscle) to look better proportionally, plus the larger the muscle you are training (the quads are big), the more it increases your metabolism even when you're not working out. If you let me know what kind of equipment you have access to, I can be more specific and give you a few routines to do.

Hope that helps. feel free to email me at pkington@gmail.com
 
What worked for me was cutting out all processed food and simple sugars. If you have to think twice about whether something is good for you and your new diet or not, then you probably shouldnt eat it. That is what has worked for me.
 
thanks alot everyone for your replies, especially pkington.

i now know what i have to do and how to achieve my intended target! cheerS!:biggrinsanta:
 
Excellent advice dispensed here......I spread some rep-love for ya'll.

This forum is an awesome resource, only problem is that new obnoxious guy. Oh wait, that's me...nevermind. ;)

If you can follow the mentioned advice 80+% of the time, you'll succeed! Good luck!
 
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