Jane answers:

First of all, your exercise routine looks good. I always suggest a working out for an hour 6 days a week. I would say your diet is a little low, but then provided you keep it above 1500 calories a day you should be fine. I would however suggest varying your workout so you’re not always on the elliptical machine, but you’re doing other exercises as well. The problem is when you do the same routine over and over again your body gets used to it and it’s less efficient. Try using the exercise bike, running, stairmaster or any other cardio type machine once in a while.

Now as for the weight issue, I’d say it’s muscle more than fat. The question you should be asking yourself is, “do my clothes feel looser”? This is the best indication whether you’ve lost any fat or not. I would also say to cut down your resistance training if you’re simply looking to lose fat. Maybe work on it once a week just to maintain what you have, or once every two weeks if you’re looking to lose a bit of muscle.

And finally don’t worry about it so much.

Jane answers:

DO SQUATS it works out you butt, thighs and ankles

Jane answers:

U sound like you’re already in great shape. Unless you’re really overweight, inclines or even running won’t do much for reducing thickness..However it is great for toning legs/thighs and making them look good. When i ran xc, my thighs actually got a little larger, but they were crazy ripped so it was aight.

I think you’ve got the right diet in mind, but be sure to eat enough. It’s not good to try to lose weight like everyone else- where they eat too little.

What’s in 3 weeks? A thigh contest?

I’d say just follow your plan and you’ll be fine.

Jane answers:

The workout I am about to share with you really works. All you have to do is keep it up for three weeks and for 3-4 times a week and your legs and thighs will look awesome.

Step One: CARDIO
Do 30 minutes of cardio at the start of each workout. Here are three cardio exercises. (Bonus: These exercises will help tone your legs!)

1. Do stadium stairs. Run up a flight of stairs then walk down. Taking ten trips to the top of the steps will lift your butt and tone your thighs!

2. Run sprints! When your legs make quick, hard movements, they tone up fast. So run really hard for a minute, then walk for 2. Repeat seguence five times.

3. Go for a hike! Grab your friends and find some hilly terrain. When you head uphill don’t lean too far forward. Instead try and hike standing straight up or leaning a little back. So that way you really shape the back of your legs!!!

Over your three weeks do these cardio exercises several times. Don’t just do one. Switch it up!!!!

Step Two: STRENGTH
Here are four exercises that you will do in every workout.

1. Side Squat-Tones your inner and outer thighs!!!

A) Stand with heels wider than shoulders, toes out. Squat till hips are even with knees.
B) Come up halfway, then step your right leg toward your left to bring both feet together.
C) Step back into a squat with your left leg. Do 5, then repeat in the other direction.

2. Traveling Lunge-Shapes your butt and thighs!!!

A) Lunge forward with left foot. Go as low as you can, and keep weight on left heel. Hold for 1 second.
B) Push heel of left foot into the floor, using it to propel you upward and forward.
C) Pull right leg through. Lunge with that foot and repeat. Do 3 sets of 6 lunges on both legs.

P.S. The wider you do your lunges, the more effective the move will be!

3. Reverse Kick-Tones your thighs and hips!

A) Get on forearms and knees. Lift left leg at a 90 degree angle, pushing heel to ceiling. Hold for three seconds.
B) Lower left leg until knee is parallel to the floor. Do 2 sets of 12 on each leg.

P.S. If you keep your body steady and your abs tight, this will flatten your stomach too.

4. Calf Rise-Shapes your lower legs!

A) Stand on a step and let your heels hang off the edge.
B) Raise heels; hold for 2 seconds. Return to start. Do 3 sets of 30.

Step Three: Stretching-After your workout, do some stretching. Hold each stretch for five big inhales and exhales.

Hope this helps!!!!!

Jane answers:

Hi Felipe,

Burning more calories than you take in is the recipe for weight loss but you’re going about it all wrong!

The point is not so much the calories, the point is the overall quality of the food you are eating which, from what I can see.. Is really nothing at all. First of all, no normal sized male should be consuming only 800 calories per day, especially if you’re working out! That’s why you’re starving most of the day. Do you know that letting your body go hungry causes unhealthy spikes in your blood sugar because of the insulin that is produced?

Stop going for the quick-fix weight loss because in the end, you’ll pack all the weight back on the second you try to normalize your diet.

The saying that breakfast is the most important meal of the day is not just a saying.. That’s a fact. That’s your ‘get-up-and-go’ fuel after fasting during sleep. Your breakfast needs to be more substantial. An egg-white omelet with tomatoes, mushrooms and a little feta or goat cheese with a slice of whole wheat bread is delicious and filling and will sustain your body until it’s time to eat again.

Keep up with the water though. It’s a weight loss power booster since it naturally suppresses your appetite and will stop your body from thinking it’s hungry when it’s actually thirsty so you will be inclined to snack less. Not that snacking is wrong, sometimes you need a little extra and that’s fine! Keep a little snack bag of raw nuts or an apple close by for those occasions. The fiber will satisfy that snack attack )

FYI, subway is not as healthy as you think. Their bread contains sugars and oils that are not good for you. Also, deli meat that they use is full of preservatives and sodium that sabotage any weight loss efforts. The tuna and veggies is an absolutely genius choice. Protein, protein, protein.. Love it. Lunch choice number is three is carb heavy since you have bread and crackers.. But on your workout days you might be able to get away with it.

Dinner, which you should not skip, should be eaten a minimum of three hours before you go to bed and should be the lightest meal of your day. A small portion of lean chicken with some veggies or even just a bowl of water or broth-based soup (lentil or split pea are both great) will do just fine.

If you’re gonna do this weight loss thing.. Do it the right way man. The quick and easy starvation diet will end in disappointment and you’ll be even less healthy than you were when you started.

Good luck to you!