I'm 5'4" and 149 lbs. I want to lose 10-15 lbs in the next 3 months. My diet is good (no fast food, lots of water, etc.) But just for a guideline, about how many calories should I be getting per day to reach this goal?

Exercise is the main part I need help with. I can't get a gym membership right now, or buy any expensive equipment, so that's not an option. So basically I have running, basketball, biking, jump roping, and other stuff like that available. How much of each of those specific activates should I do to burn a good amount of fat each day?

Hey bud,
We're actually going to be offering a free 8 week weight loss challenge that you can join right here: http://www.befit4free.net/groups/8-w...challenge.html

Here's a diet plan that should help out a lot:
Simple Diet Plan that's easy to follow

As far as the exercise goes,
we all know that to lose weight, you need to burn more calories than you take in in a day. Typically, if you're eating a really clean diet and eating enough meals throughout the day, you'll drop fat just by doing 30 min. of strenuous exercise per day.

I looked through your user profile and don't see any stats, measurements, goals etc. If you want to fill those out, that may be a way to let us do a little better examination!

http://www.befit4free.net/members/devidmike/ Click: http://www.befit4free.net/usercp.php and fill out the info.

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Hey I think I can help you with losing your weight try going on a juice fasting......

Yeah, everybody says 45 mins a day, but I mean how many miles running/biking, how many jumps with a jumprope, etc. I want to get a specific number.

And like I said, I can't really afford to buy stuff like adjustable weights now, so what is a good weight of dumbells I can start off with.

The goal depends completely on where you are starting from. If you take a person who is 5'0" tall and weighs 120 pounds, and someone who is 6'0" tall and weighs 280 pounds, and they both want to lose say 10 pounds, it is a completely different game.

1. The 10 pound weight loss is over 8% of the smaller person's total body weight, where 10 pounds is under 4% of the larger person's weight.
2. If both people decide to do curls with a 15 pound dumbbell, the smaller person would get much more results off the same workout.

The problem with most people's failed workout routines is that they say, "I'm going to lift X# of pounds, 10 times..." and they stop when they hit that number f reps etc.

What you need to do is pick a weight or exercise (jogging or whatever) that is challenging and make your goal to hit failure instead of a certain number of minuets/ reps etc.

Just start with whatever you're doing and bump it up a step. If you burn more calories than you take in, you lose weight. Supplements like Lipodrene Xtreme can also be used to increase the number of calories your body burns in a day.

Devidmike, all you need is a pair of dumbbell with challenging weight. You can do a hundred exercise and they are everywhere in the net. I'm not particularly "obsessed" with calorie measurement (though I'm conscious nevertheless) but I suggest you try to know your calorie limit intake first (read somewhere). Your activities are excellent and just try to come out from the sports with you feeling your heart rate fast, bathed in sweat, and your breathing intense and you're good to go.

The key is to stay focused with a well balanced diet and regular exercise. Try looking up some healthy recipes to change up your meal choice.

Good Luck and stay focused!!

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