Exercise Plan to Lose Up to 30 Pounds in Three Months for Women

Count Calories

Step 1

Losing 30 pounds in three months requires an average weight loss of 2.5 pounds per week. Since 1 pound of fat equals 3,500 calories, you must eliminate 8,750 calories per week, or 1,250 per day. This is a significant calorie reduction that should be done through a combination of exercise and diet.

Step 2

Journal

Step 1

You must log your daily eating habits and physical activity. It is very difficult to remember every single food and beverage you consume and exactly how long you exercise daily without writing it down. Since the goal is to eradicate 1,250 calories a day, a daily log can help you achieve this.

Strength Training

Step 1

Begin a weight-training program. Many women avoid this out of fear of becoming bulky, but women do not produce the testosterone to build big muscles the way men do. It not only gives your body shape and tone, but you improve your resting metabolism. Since your goal is a 30-pound weight loss in three months, try to strength train six days a week. You should work your chest, arms, shoulders, back and abs one day, and work your hamstrings, quadriceps, buttocks and calves the next.

Cardiovascular Exercise

Step 1

Begin a cardiovascular training plan. This will elevate your heart rate, burn calories and increase your metabolism. Use interval training during your cardio workouts. This involves the expenditure of short bursts of energy to burn calories. Sprinting, bicycle racing, dancing, skiing and swimming are all effective exercises to incorporate intervals. Try mixing these workouts together or changing them every week or two so you do not get bored. Aim for at least 45 to 60 minutes of cardio intervals a day, six days a week.
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