Can anyone give me a 12 week fitness plan?

July 19, 2011 by  
Filed under Common Questions

fitness plan
by Vook tv

Question by !SONY!: Can anyone give me a 12 week fitness plan?
I weigh 247 pounds. I am 5 feet 3 inches tall. I need to find a fitness plan-not a lose a hundred pounds now and kill your self plan. I am looking for a guide to follow as far as what to eat and so on. I have heard of those 12 week plans, but when looking on line, there are literally thousands! And they all want you to pay hundreds. I don’t want copyrighted stuff, but if anyone has actually done one of these things, and has been successful, please share with me.

Best answer:

Answer by dee c
you mean like the ones on TV?

Add your own answer in the comments!


5 Responses to “Can anyone give me a 12 week fitness plan?”
  1. nutjob says:

    go for a walk everyday for 12 weeks

  2. clyklly says:
    I don’t know about an eating plan – it may be on there too, but the workouts are short, easy and you notice a difference quick. I do them myself and I love it. Its a totally free site and the videos can be made full screen. You do have to register though. Good luck.

  3. Miss Cool says:

    You simply have to eat healthy and work out. I just lost 12 lbs by following this plan. Eat 1200-1500 calories a day, eat 6 times a day…and remember a cookie doesn’t taste like being skinny feels like…it’s not worth it, but if you’re working out consistently, a treat here and there is not a big deal.

    Cardio for 30-90 minutes 6 days a week. Strength training 3 days a week. Join a gym, it’s easier to be motivated if you’re paying and if others around you are working out too.

    Here is an example
    8am 1 cup of plain oatmeal with fresh strawberries and blueberries, sweetened with Splenda.
    11 am hard boiled egg, almonds, or a banana
    1 pm chicken or fish with vegetables
    3 pm fruit or almonds or cottage cheese
    5pm power bar
    8 pm protein and vegetables

    You’ll be addicted once you see results….

    Oh and join a gym that offers classes. Classes are fun! Everyone is there for the same reason, so don’t feel discouraged…and hour later you’ve burned 500 calories having a good time..

    Get rid of coffee and drink green tea. Portion and cut your vegetables and fruit when you get home from the store so you can grab and go!

  4. manovthahouse says:

    1st you want to watch what you eat. write down everything. do not consume more calories than you will burn. 1500 cal per day max. check to see if you have any family history of heart related problems before you begin training. 2nd you have to be committed to lose the weight and keep it off.. you can do it.. 3rd join a gym. work one group of muscles per day 5 days per week. 3 days on 1 off 2 days on 1 off, repeat.
    day one legs and abs
    day two chest
    day three back
    day four rest (can do cardio)
    day five arms and abs
    day six shoulders
    day seven rest
    don’t change your diet on rest days. get a good protein like almased,muscle milk lite,lean dessert, and replace a meal with one serving of one of these. you might think about personal training.

  5. TAZKATTOO says:

    I can give you some basics on getting healthy but a 12 week plan will not work. The most effective route is to make life style changes so you lose the weight and keep it off permanently.

    1. Keep a food journal for a week writing down what and when you eat as well as how you feel at the time. This will help you identify both bad habits to change as well as if you have eating triggers such as boredom or depression.

    2. Talk to your doctor. Since you are planning on losing a large amount of weight your doctor should run a physical before you start to make sure your goals are realistic and you do not have any underlying conditions that can flare up during an exercise program.

    3. Get active. In order to lose weight and get fit you will need to combine both cardio and resistance work. For cardio I suggest you start by walking for 30 minutes a day and slowly work up the intensity and time (~10 percent per week). You need to lift and weight train as well, if you do not own free weights canned goods and text books do work well.

    4. Losing weight is very dependent on your diet. Don’t buy junk food at the store; if it isn’t in the house you will not be tempted to eat it.

    5. Cheat! Treat yourself every once in a while (~1 a month). This will keep the urge to binge away just make sure you go out and buy 1 really good individual sized treat. Go for quality not quantity.

    6. If you can afford it, then hire a personal trainer for a couple sessions to help you learn the proper forms for lifting and calisthenic exercises (push ups, crunches, squats, etc).

    7. Don’t get discouraged if you do not lose weight every week. This is normal losing massive amounts of weight every week only really happens when people are really over exercising. For instance the biggest loser numbers are not very realistic, most lose maybe 1-2 lbs a week.

    Good Luck.

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