im trying too lose weight b/c i really am not happy w/ my appearance . i weigh 155 and am about 5′3 or 5′4 . how much am i supposed too weigh ? i dont have exercise equipment or stairs . if you could pleasee help me out and give me some good exercises i would REALLY REALLY appreciate it!(: thanks .
The best possible weight for a 5′3" person is between 115 and 125 pounds. For a 5′4" person its between 120 and 130 pounds. For exercising at home here are some simple things you can do:
Squats. I cannot stress how much these help. Do as many as you can to start and continue doing them for each day. Try to do 5 more every couple days if you can. A great program for doing squats and building up the number you can do is: http://www.twohundredsquats.com/
Push-ups. These strengthen your arms, shoulders, core, etc. Again, do as many of these as you can. There is a program for doing push-ups that is excellent for weight loss: http://www.hundredpushups.com/ (and don’t worry, I’m not trying to push these on you or advertise them. They are just very effective and worked for me.)
Leg lifts. These are excellent for your core as well and can blast fat like nothing else. Lie on your back and raise your head and shoulders slightly off the ground. Put your hands under your butt and lift your legs, keeping them straight, until they are straight up. Then slowly lower them, stopping an inch or two above the ground and raise them again. Repeat this as many times as you can.
Crunches. These are also great. They don’t work a whole lot of muscles but they are good to build up endurance and work some of your core. http://www.twohundredsitups.com/ is a great program for this too.
Next run. You don’t need to have stairs necessarily, but go for a run. I use interval training: I run very fast for a minute and then walk briskly for 30 seconds, before running again. I do this 4 or 5 times. You can start slow. Maybe 30 seconds of running with 90 seconds of walking. Work your way up gradually by adding maybe 10 seconds to the running each week. It won’t take that long for the effects to show on your body. Then just walk or jog briskly for a mile or two. You can try buying a book with some more home exercises you can do.
Don’t forget to eat plenty of fresh veggie and fruits and vitamin rich foods like meats, fish, eggs and nuts and cut back on processed food and carbs. Also drink plenty of water and get lots of sleep. If you exercise for an hour a day and cut back on the number of calories you eat you will lose the weight and become fitter as you do. Good luck and I hope this helped.