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Anonymous
hey /fit/

I just begin cardio today. my goal is to lose 4-5 kg within 3 weeks. Is this possible? I never do exercise before, I have no idea how long should I do the running a day and what kind of exercise should I do. I don't even know how to warm up before exercise, so I just run run and run

also, about the diet, what should I eat and what should I avoid? Can I eat before/after exercise? I don't want muscle, I just want to lose weight and fit in my dress.

Thank you, guys
>> Anonymous
Losing 4-5 kg in 3 weeks might be possible, but it won't be good for your body.

And you should walk fast, not run, if you just wanna burn fat fast. Atleast that's what I've learned, if someone more knowledgeable could confirm this it would be great.
>> Anonymous
No it's not possible even if you starved yourself to near death. It took you months to put on 5 Kg do you really think you can reverse that in days?

i'd say 3 kg is achievable but you have to really look out for food and not eat more than daily calories required.
>> Anonymous
If you walk slow you can walk longer, but if you do some HIIT or fartlek your body will burn more cals the time after the training. if you don't want to spend all day walking and biking do some intense workout.
>> Anonymous
>>35596

What is HIIT? Sorry I'm really new to working out thing
>> Anonymous
>>35575

so walking fast help burning fat faster than running?
>> Anonymous
>>36118
High intensity interval training. Google it for workouts.
>> Kanader
I'm sure it's already been said a million times ITT, but that's an unhealthy goal. Shoot for 0.5-1.0 kg per week. The body tends to decide it's dying and will freak out if you go much faster.

That, and your skin needs a chance to catch up. Don't want a pouch for carrying things, do we?
>> Anonymous
Dont do HIIT right away if your out of shape. If you do it you'll feel like your going to bloody die and not want to do it. Let your body adjust to an intense 20 minute continuous cardio work out first.
>> Anonymous
>>36634
>>36864
>>36626
Thank you. I guess I have to change my goal to 1 kg/week then
>> Anonymous
>>36952

And don't be disappointed if you only hit half that goal in a week, or even less. Just adjust your routine accordingly and keep going. It's a long haul process, not a quick fix. Aim for long term fat loss and muscle growth.
>> Anonymous
>>36965

how long should I do exercise a day? What else should I do beside running, and how long should I run for a day?
>> Dude !ozOtJW9BFA
Amerifag here. I am pretty fat about 35 pounds overweight (down from 45). I found that a moderate 30 min cardio 120-135 BPM works better in the long run. I have some knee problems from armor ball (not going to call it football). Running while overweight can cause serious joint issues. So, I recommend a bike or elliptical. Also, from what I have read, working it off slower is better for you heart.