Goji Fan asked in HealthDiet & Fitness · 2 months ago

Is this a good workout and diet plan for losing weight fast?

Monday: barbell back squats, barbell flat bench press, barbell bent over rows, pushups, planks

Tuesday: HIIT cardio - sprinting 30 seconds, jogging 60 seconds, repeat for 15 minutes

Wednesday: barbell back squats, barbell standing shoulder press, barbell deadlifts, chinups, hanging knee raises

Thursday: HIIT cardio - sprinting 30 seconds, jogging 60 seconds, repeat for 15 minutes

Friday: barbell back squats, barbell flat bench press, barbell bent over rows, pushups, planks

Saturday: rest

Sunday: rest

Diet:

Breakfast - eggs, veggies, orange, milk

Lunch - chicken salad

Snack - mixed nuts, apple

Post strength training - protein shake

Dinner - steak, pasta and veggies, fruit for dessert

2 Answers

Relevance
  • 2 months ago

    No.  First of all, you age, fitness level, and current weight all play into how much you should eat and what kind of exercise program is right for you.  Here are some suggestions:

    1. Do cardio every day.  Mix it up, but get in 30 minutes of cardio/aerobic exercise.  Cardio burns calories. If you want to increase fat burning you need to do cardio and you need to do it for at least 30 minutes every day.

    2. You can and should do a full body workout with your weights three times per week.  You should do at least two sets of each exercise and you need to do as many reps as you can -- to muscle failure -- in each set/round.  When you can do 20 without breaking form, increase your weight.

    3. You don't need milk pasta, or fruit. Any carbohydrate you eat requires your body to produce insulin to take the glycogen produced from the carbs to your cells. Insulin turns of fat burning and turns on fat storage. if you eat/drink fruit, grains, fruit juice, and or milk with every meal, you are turning of your body's ability to burn stored fat most of the time. 

  • A.J.
    Lv 7
    2 months ago

    You do not state your age, gender, and physical condition as weight, height, and general conditioning. Your exercise is NOT a weight loss aimed one.

    You do not state the amounts of food, and a larger variety than the same things every day would be better. Rest time should be in-between days.

    Strength training is not weight loss. Your cardio is minutes instead of hours.

    Since your intake of food is less than 2000 Calories a days, you will lose weight.

    Swimming is the best exercise if you have access to a pool.

    You don't have to be exact, but see best diets.

    https://health.usnews.com/best-diet/best-diets-ove...

    and look up a couple of superfoods lists

    https://draxe.com/nutrition/what-are-superfoods/

    And, your goal should be a long term diet and general direction versus "fast".

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