Lose pounds and inches

What is a good way to lose 20 pounds in 18 weeks?

I was wondering if anybody had any tips/suggestions for weight loss. I am about 5'10" and way about 190 pounds, which is a little bit more than I would like. I want a workout that will help me lose not only weight but also excess body fat. Most importantly, I want to come up with a personal plan to diet and exercise to lose 20 pounds in 18 weeks. I know I am asking a lot, but I think it will be beneficial. Thank you very much.

Public Comments

1. i just started weight watchers online and you get a free 7 day trial, plus a 3 month. it is all customizable to fit your needs. i think it will work for me. and i hope it works for you
2. that sounds like a very reasonable goal! i wish u the best of luck~ ♥aly
3. to get started no soda drink a gallon of water a day spring or distill no tap water!! or crystal light for your meals. Breakfast oatmeal and a fruit or a breakfast bar and water. Lunch eat a grilled chicken breast vegetables with light oil or margarine and a fruit. Dinner eat a tuna or chicken salad and a small cut of vegetables and a fruit. no eating after 7pm !! do 250 sit-ups in the morning and 250 sit-ups before bed. Also do leg squats against the wall. 3 sets of 20 will do fine. Make sure you squat all the way down and come up slowly. Do this every other day or till you stop hurting . Try this for 4 weeks and see the difference only if you really want to loose weight. P.S. American Whey protein is also good for a replacement meal. Good taste and goes down smoothly. Been taking it for 5 yrs now. http://www.amazon.com/Whey-Protein-Powder-American-Nutrition/dp/B000XWVT7I/ref=pd_bbs_sr_1?ie=UTF8&s=hpc&qid=1197660714&sr=8-1 6 week workouts Phase l Day One Squats Warm Up Sets 4 Sets 6x60 6x60 6x100 6x125 Squats 4 Sets 8 to 10 Reps Set 1 135 Set 2 150 Set 3 165 Set 4 200 Leg Press 4 Sets 8 to 10 Reps Set 1 300 Set 2 300 Set 3 400 Set 4 450 Leg Extension 4 Sets 8 to 10 Reps Set 1 50 Set 2 55 Set 3 60 Set 4 65 Leg Cruel 4 Sets 8 to 10 Reps Set 1 50 Set 2 60 Set 3 70 Set 4 80 Day Two Chest 4 Sets 8 to 10 Reps Set 1 135 Set 2 160 Set 3 180 Set 4 200 Flat Bench 4 Sets 8 to 10 Reps Set 1 135 Set 2 145 Set 3 155 Set 4 175 Incline 4 Sets 8 to 10 Reps Set 1 100 Set 2 145 Set 3 155 Set 4 175 Cable Flys 4 Sets 8 to 10 Reps Set 1 30 Set 2 40 Set 3 50 Set 4 60 Dumbbell Pullovers 4 Sets 8 to 10 Reps Set 1 50 Set 2 60 Set 3 70 Set 4 75 Day Three Off Day Four Back Pull Downs 4 Sets 8 to 10 Reps Set 1 100 Set 2 125 Set 3 150 Set 4 170 T Bar Rows 4 Sets 8 to 10 Reps Set 1 80 Set 2 100 Set 3 125 Set 4 150 Cable Rows 4 Sets 8 to 10 Reps Set 1 50 Set 2 75 Set 3 100 Set 4 125 Dumbbell Rows 4 Sets 8 to 10 Reps Set 1 50 Set 2 50 Set 3 50 Set 4 50 Day five Military Press 4 Sets 8 to 10 Reps Set 1 135 Set 2 135 Set 3 150 Set 4 155 Standing Dumbbell Press 4 Sets 8 to 10 Reps 4 Sets 50 Pounds Bent Lateral Raises 4 Sets 8 to 10 Reps Set 1 30 Set 2 30 Set 3 35 Set 4 35 Shrugs 4 Sets 8 to 10 Reps Set 1 125 Set 2 135 Set 3 150 Set 4 175 Day Six Biceps Standing Cruel 4 Sets 8 to 10 Reps Set 1 50 Set 2 65 Set 3 75 Set 4 90 Standing Hammer Cruel 4 Sets 8 to 10 Reps Set 1 35 Set 2 40 Set 3 40 Set 4 45 Preacher Reverse Cruel 4 Sets 8 to 10 Reps Set 1 20 Set 2 40 Set 3 50 Set 4 60 Triceps Lying Dumbbell Extensions 4 Sets 8 to 10 Reps Set 1 30 Set 2 40 Set 3 40 Set 50 Press Downs 4 Sets 8 to 10 Reps Set 1 50 Set 2 55 Set 3 60 Set 4 65 Reverse Press Downs 4 Sets 8 to 10 Reps Set 1 40 Set 2 50 Set 3 60 Set 4 60 Dips 4 Sets 8 to 10 Reps Day Seven Off Good luck: CLICK ALSO ON TO MY FREE WEBSITE HAS FREE WORKOUT PLANS AND FREE DIET PLANS :) FROM THE STAFF OF BOEAFITNESS<a href="http://boeafitness.com/index.php?o...
4. Your goal is not difficult at all it just takes little commitment. The absolute best thing you can do is start to kick boxing. This is hands down the absolute best (non-drug) fat burner available. Also it's extremely fun and addictive. I went from 185 lb to 167 lb in 1 1/2 month on a semi clean diet. That was training full time twice a day 6 days a week. You can get away with only training 3-5 times a week and you will see results. Try and find a local gym that teaches kick boxing or Muay Thai (Thai kickboxing). Or you could travel to Thailand and train over there. I hope this helps.
5. First, good job for choosing an obtainable weight goal. That's a great weight for someone your height to be! Second, make sure that you are ready to commit to a new lifestyle, because once you accomplish your goal, you can't just go back to the way you used to live, or you'll gain it all back and your hard work will be washed down the drain. I suggest starting slowly. Every day for about two weeks add a little bit more exercise. Start right now! Stop reading this for 2 minutes, and take a walk around your house. Go up/down the stairs a few times, do 5 jumping jacks, or something else that is simple. If you start small like this, slowly adding a little bit of exercise each day, you won't burn yourself out and you'll feel happier and more accomplished. You can add more exercise to your daily routine by taking the stairs instead of elevator, walking, running or biking to anyplace that is close enough instead of driving, doing sit-ups, push-ups, squats, jumping jacks, etc. on commercial breaks, etc. When no one is around turn on some up-beat music and dance! If you go here: http://health.discovery.com/national-body-challenge/national-body-challenge.html you can sign up for free and they give you 8 weeks free at Bally Total Fitness. Walking is the ultimate exercise, though. Walk as much as you can and you'll be surprised at what it can do. I'm not overweight, but I have a lot of health problems, and when I started walking a lot of those problems disappeared and my jeans got looser too. You could make it a game and get a pedometer. Get some friends involved and have competitions to see who can walk the most in one day. Also, this one cost's money and it takes two people, but we got an Air-hockey game for Christmas. OH MY GOSH! It is some serious exercise when you play for a couple of hours (we also play with double pucks). Our arms are STILL killing us! Anyways, for diet: If you eat a lot of junk-food or drink soda STOP! If it's really hard for you, try taking just one soda a day out of your diet and replacing it with an ice water or replace one portion of chips (or other junk food) with some grapes, an orange, strawberries, or other fresh fruit, sliced red, orange or yellow peppers, cherry tomatoes, baby carrots, other veggies, low-fat yogurt or pudding, pretzels, graham crackers, or string cheese. When you think you can handle it, replace another glass of soda or another portion of junk food. Oh! And ALWAYS eat breakfast so your metabolism is working at it's best. You'll lose more weight this way. Watch your portion sizes. Even if you can't stop eating badly, if you just eat LESS of it you'll lose weight. Eat slowly so you know when you are full, and never eat while doing something else. I know I could down 3 full bags of popcorn easy if I'm watching TV (I've Done it! Yikes!), but I probably couldn't even eat 1 if I was only eating. I hope that helped you. P.S. "Jer Bear" has it right. Kick boxing will definitely blast the weight off of you!
6. I found this on this website. There are more tips and info. If you want to lose some weight fast, this can help you! More infomation the link:<--http://weight-loss-fast.info/index.php?option=com_content&task=view&id=203&Itemid=62 My wife lost over 60 pounds last year through eating the right things. She has an extremely bad back and is unable to exercise at all. All of the weight she lost was through proper dieting alone. I had her feed me according to the same diet and I lost 30 pounds in about 16 weeks, but I also exercised. My wife did it through a diet center that she paid quite a bit of money to. Of course, she got supplements and stuff through them that I couldn't get. More infomation the link:<--http://weight-loss-fast.info/index.php?option=com_content&task=view&id=203&Itemid=62