Need a plan

[eyesofblue]

I'm starting out at the gym today, and I'm a 25 yr old female, 5'7 290 pounds with most of weight in abdominal area (upper and lower and middle!) and well everywhere really!

I'm going to be in a wedding and wearing a stapless dress that shows of the calfs also in 30 days, so I'm thinking it would be good to focus on these areas as well as the abs, abs, abs!

How many times a week should I work out? and what exercizes and how many each etc?

gym has free weights, hydrallic machines and weight machines too...

I'd also consider buying those stretchy bands with the handles to do it when I travel, or want to train without going to the gym that day...

can i expect to see results in 30 days if I follow a plan??

[swanso5]

you could lose 10pds max i would think in 30 days maybe 15pds...if you know how to use the machines your gym has than choose 5 - 6 of them and do as a circuit using a challegfing wt for 12 reps for all exercises / sets...if you can devise 2 - 3 different circuits to keep the body guessing...do this mon, wed, fri...depending on fitness try interval training where you might alternate 1min easy with 1min hard or 90secs easy and 30secs hard...the point is to make the hard interval HARD so if you can't sustain 1min at a HARD pace than decrease it...do this tue, thu, sat x 15mins maximum total time...where possible add walks in on any day you can ut at a different time of the day say after dinner or something like that...all that being said food will lose 80% of the wt so plenty of protein, fruit, veg and salad...no pasta, rice, bread or sugary cerials...5 - 6 meals a day spread and portioned evenly throughout the day

PROTIEN WITH EVERY THING YOU EAT EVEN IF A SNACK