How do I lose fat?

[pheonixrider29]

Hey!

I'm 20 years old female. Weight is 55 kg and height is around 172 cm. When I was in high school I used to play alot and at that time I had a flawless figure, but now two years later I'm starting to have this really bad fat which upsets me alot.

About diet, I don't eat much. I drink green tea. I currently do 180-200 crunches in the morning and 180 squats in the evening. fat is a reducing but at a very small rate. At the first month I started exercise, I lost 2 inches. Now I lose approximately half an inch. current reading is 32 inches. And I need to get around 28 inches since I waist is 28 inches.

Plus I can't go to the gym cause there is not a one near the place I live. So I need something which can be done at home.

Is there any quick way or any other exercises I should do with crunches to lose weight fast ? Or will I ever lose it or not ? I am really worried on this.

Any help would be appreciated.

Picture link (Dropbox) : https://www.dropbox.com/s/qgecd5rndr5ks2l/SAM_0178.jpg

[vamp]

Hello pheonixrider...

How much you eat is as much an issue as what you eat... could you give us an example of a day for what you eat... say today or yesterday?

Crunches... sorry not going to reduce your tummy far with these and squats are great but if you can do that many in a row, you have progressed to needing something more, like holding two milk jugs on your shoulders while doing them.

bossman has posted an excellent bodyweight program on here before that would probably do wonders for you.

Also you could try some sprints.... if you go outside and walk the block, walk the distance between telephone poles or light posts and then do a sprint between the next set. Alternate for 5-10 times and then walk home as the cool down. This can be done in about 20-30 minutes and would help with cardiovascular, musculature and fat loss.

Hope you find this helpful and you can help us help yourself by giving us some more information. Diet is as important as exercise and sleep for weight loss and muscle gain.

[pheonixrider29]

Thanks for your reply Vamp.

Yes I can give you an example of diet.
Morning : Apple or boiled egg and sometimes nothing.
Noon snacks : Biscuit.
Evening around 4 pm : 1 roti (Pakistani) with mostly chicken curry or a vegetable. And salad too.
Night : 1 roti again and green tea.

This is current diet. Might not be enough or poor.

If crunches are not going to reduce the fat, should I leave them ? Crunches burn calories and produces muscle. Doesn't that mean fat will also burn ? Should I do a crunchless workout ? I am confused about the crunches. After your post, I did a bit research and found out that crunches makes your look bigger ?
I'll continue with the squats.

I couldn't find the bossman bodyweight program. Can you give me it's link?

About cardio. I can do jogging like you mentioned. I can also do skipping. I actually used to do skipping and walking fast when in the first month I lost 2 inches. I guess this loss was mainly because of cardio.

[Boss Man]

This is what you're after Sara .

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Pull-ups, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You just need your own bodyweight for this.

[Alinshop]

Sounds like you are eating a lot of bread, which I would cut out and replace w/ protein, veggies, fruit etc...

[pheonixrider29]

This is what you're after Sara .

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Pull-ups, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You just need your own bodyweight for this.

Thank you very much Boss Man.
Is there any specific time in the day I should do this exercise ? Morning or night ? Or I can do whenever I like ?
And I can do 150+ squats right now. If I do 2 sets of 10 reps, won't it kind if downgrade ? A silly question indeed.

[pheonixrider29]

Pull-ups, 2 sets, 10 reps

And is there any alternative to pull up ? There is no gym near place and there is no place where I can hang at home

[vamp]

Anytime you feel best doing your exercise is what is best for you. You need to fit it into your lifestyle.

Make sure you have had something to eat prior to your workout (30-60 min.) and something within the hour after your workout.

Cheers

[Boss Man]

You can do the exercise at whatever time of the day feels suitable and no the combination of squats and lunges 3 times a week, are better than 150 squats a day as the latter could overtrain the muscles and if you're not training the opposing muscle group too well, you could cause an imbalance between the quads and hamstrings, which could affect your ability to move properly.

By doing the bodyweighted stuff for both muscle groups 3x a week as listed, you should be able to avoid "quad dominance".

[pheonixrider29]

You can do the exercise at whatever time of the day feels suitable and no the combination of squats and lunges 3 times a week, are better than 150 squats a day as the latter could overtrain the muscles and if you're not training the opposing muscle group too well, you could cause an imbalance between the quads and hamstrings, which could affect your ability to move properly.

By doing the bodyweighted stuff for both muscle groups 3x a week as listed, you should be able to avoid "quad dominance".

Okay Thank you Boss Man.

I will try your routine with running and will update you after one month

However, isn't there any alternative to pull ups in your routine ?

[Boss Man]

Do push ups instead .

[pheonixrider29]

Do push ups instead .

Done

[ChariceT]

Hi pheonixrider,

What you want to do are full body workouts to burn off fat from the entire body. What I find most effective are aerobics and cardio exercises which just gets you constantly moving and sweating. You could also look into HIIT cardio which is alternating between high and low intensity exercises.

For example, sprint for 30 seconds and then walk for 60 seconds. Repeat this for 20 minutes.

[Alinshop]

How is your progress going?