Exercise Regime

Question

Hi Lisa thanks for the advice from last time, it has taken me sometime but i am finally off my ASS & trying to make changes. What is a good exercise regime to start I am currently 95 kgs I am 24yrs & I am 1.5 metres & have never been active in my life (due to very bad asthma as a child). I would like to lose 30 kgs, what are the best exercises to do & for how long to see steady results (1kg a week) & what foods are best to eat? Also what is the daily nutritional requirement for woman?

Submitted by Andrea Madikoto on 11 September 2013

Answer

Hi Andrea!

You need to be practising a minimum of 60 minutes of cardio each week, as well as 2-3 30-minute strength training sessions. A simple strength workout could inlcude ladies’ push ups, tricep dips, lunges, squats and crunches: 3 sets each of 10-15 reps. A few sessions with a personal trainer or investing in a fitness DVD will help you make the most of your workouts. Women, on average, need a 1500 calorie diet, but this will vary depending on their activity levels. Your diet should consisit of lean proteins, healthy fats, 5 portions of fresh fruit and veg each day and complex, whole carbs, so famliliarise yourself with these types of foods. Have a look at my website for articles, tips, video demos and training programmes. www.lisaraleigh.co.za.

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