The Right Exercises

H

hockey13

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Hi, I am wanting to lose some weight, I am thinking around 40 pounds. I am on a healthy diet, fruit/cereal for breakfast, salad for lunch and dinner. I wanted to post my exercises to see if these exercises will help me lose my weight. I am an active girl, so I am able to start things off at a higher level. The things I am going to do are:

Skipping Rope- 7 Days a week, 30-45 mins, with breaks, if that is okay?
Stationary Biking- 7 Days a week, 5 miles for now
Walks- I take walks every night for about 30 mins
Weights
Stretching

I was wondering if there were any other exercises that I could do to help me acheive my goal quicker?

Thanks
 
You are posting what you're doing, but not necessarily the speed of doing it--just amke sure you are working in your aerobic fat burning zone. You will best lose weight with a good BLEND of cardio and weight training. Maybe if you were more specific about the weight training you are doing, more people here could help you.

Your diet seems to potentially be lacking in protein. Two salads a day are nice but are kinda lacking substance--what are you putting on those salads? You need to make sure you're eating enough that your body doesn't get freaked out and slow down your metabolism.

Take the time to figure out your BMR, which is the amount of calories your body needs in order to maintain its current proportions. Then eat 500 calories less than that amount per day, and you will see weight loss...

Read around here--there's a ton of great information and really knowledgable people here!
 
I agree with Greenhorn Gal. Calculating your BMR is a good first step and it's easiest to use a BMR calculator. You can see my personal favorite (shameless plug)

Just remember, in order to lose 1 to 2 pounds / week you should consume between 500 - 1000 fewer calories than your BMR x activity level. When in doubt on your activity level, select one that is lower as most people overestimate activity level by as much as 50%.

That takes me to your current exercise regime. Greenhorn Gal is spot on with intensity. It is more important than your how long you spend working out and with a higher intensity you can cut back on the length of your workout.

I also question how long you will be able to maintain a 2+ hour / day workout schedule. While that is admirable, life usually gets in the way and I would not want you to get discouraged and stop when weight loss slows. Better to go slow and maintain a healthy lifestyle from here on out.
 
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Increasing your activity level is a good way to promote fat loss, but you really want to focus on your diet. I think that cutting 1000 calories is a little extreme, but I would shoot for dropping your calorie intake about 20-25%.

In addition to cutting calories, following a good cardio and weight training program will help you burn fat and maintain muscle. Your current activites are really good forms of cardio (skipping rope, walking, jogging, biking, etc). You mention that you're currently using weights, but don't specify what type of exercises your performing. You should make sure to stick with full-body, compound lifts such as: deadlifts, squats, pull-ups, rows, bench press and dips... isolations are NOT a great approach to weight loss. finally, you should really try to avoid little colored dumbells! lift HEAVY!
 
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