How many days should I work out a week and what is the best exercise to do to lose weight and get in shape?
August 27th, 2010 | 
Author: How many days out of the week should I exercise and what would you recommend? I plan on jogging at least an hour a day followed by lifting weights at college. If I continue this for the next 30 days will this help me get abs? Also, since I’m in college and people tend to gain weight, how can I watch my diet if I’m not calorie aware of what I eat?
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Sounds like you have a decent exercise routine, but the real catch is to stick to it. AGAIN, STICK TO IT! Also, drink a lot of water, more than you usually do, and as far as the calorie intake, try the diet solution. I am doing it and lost 22 lbs already, still have more to go. I drink a ton of water and run almost every day. You just have to stick to it.
http://www.squidoo.com/the-diet-solution
Good luck, hope that helps.
you can estimate calories with websites givin gnutrition facts like this on http://nutritiondata.self.com/, you school might have nutrition info, i go to a big school so they even have a diet plan, their 1400 calorie one for loosing weight.
if you really jog an hour a day you should be good on not gaining weight others gain weight because they don’t jog and pork out with the more food college offers, eat as you always have and it should be the same as always. if you continue for the next 30 days should help with abb definition, but that depends on what your body fat % is now, generally speaking below 10 i think is when they start to show up, jogging will help most there.
lifting weights you could do everyday, just separate your muscle groups more than lower upper body, like arms,legs,abs,back and then two days rest if you want,
You should have longer goals than a month, generally speaking real health plans should be permanent so there’s no crash diets or work out like crazy for two weeks thinking to build muscle and then giving up
Jogging an hour in a day and then following it up with weightlifting isn’t an appropriate workout. It’s over-training.
You really need some extensive education and training on diet, exercise, and weightlifting. Probably a combination of serious reading in a respectable book and some help from a certified professional trainer who is himself accomplished in this respect.
Just to give you an example, if you’re doing bench presses to build up your chest, and are doing something like 4 or 5 sets at 6 to 8 reps, even someone in their late teens should still wait at least 5 days before doing bench press or another exercise for strengthening the chest again. You have to allow days for the muscle to heal and build, otherwise you just re-injure it before it has a chance to heal fully and build.
You seem to want dramatic results in 30 days, and unfortunately it doesn’t work that way. Even if you’re around 18 and starting college and at an age where a person can heal and build muscle much faster due to peak testosterone levels and youth, it still takes months to put on significant muscle such that you’ll be able to notice in a mirror. Increases in what you can lift will come sooner, though.
Fat loss can obviously happen more rapidly, and within 30 days if you’re exercising and following the right diet you can definitely see a change in body shape as far as fat loss is concerned.
But with regard to bodybuilding and getting a muscular physique and chiseled abs, that something that’s happens over several months time, and not within 30 days, and then only when you know what you’re doing, are eating right, and are being consistent with everything. That’s why if it’s really important to you, you’ll do some serious studying and get some training from a professional. Muscle magazines aren’t what I mean as far as reading material, either. They primarily market to people who aren’t that bright and think there’s a magical protein powder or nutritional supplement that is the key to success.
But if you’re starting college in a couple weeks, you might find that your social activities and staying up until 3:00AM every night talking to everyone else in your dorm and sleeping in and dropping classes pretty much means failure for goals like this, too.
So, accomplishing what you want to with improving your physique means making the right choices with your daily habits and temptations to live the "college life", too. Over 90% of the people who swear they’re going to get a good body never do so. They do it for two weeks or six weeks maybe, and then quit before ever seeing results, mostly because they don’t schedule their days and stick with it. So that’s something to keep in mind. It’s a whole matter of self discipline, not just with the diet and exercise routine itself, but with everything else, too.
Eat fruit rather than drinking fruit juice. Eating whole foods will keep you satisfied for longer period of time than juice. Moreover, fruit juices are very high in calories.
Eat equal portions of vegetables and grains at dinner. A cup of cooked rice or pasta has about 200 calories, while a cup of cooked veggies has just 50 calories. This will help to avoid a grain calorie overload, and high-fiber veggies will help satisfying your hunger.
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