Need help with a deficit.
I'm 18 years old, around 5'8, I weigh 220 pounds low activity, and I'm wanting to lose 60 pounds within the course of 5 months, I've resorted for the past two weeks with a 1000 calorie intake daily, while "burning 2750 calories a day". Which im not sure of since I have been doing this workout routine to try to burn it, without knowing if it is exactly 2750.
My workout routine
Morning
Walking in Place (Brisk, lifting your knees and swinging your arms for full body movement)
Duration: 20-30 minutes
Calories burned: ~150-250 calories
Bodyweight Circuit (Full-body, moderate intensity)
Squats – 20-30 reps
Push-ups (modified or regular) – 8-12 reps
Glute Bridges – 20 reps
Plank – Hold for 30-45 seconds
Leg Raises – 20 reps
Jumping Jacks – 20 reps (if you can do them comfortably)
Repeat for 3 rounds
Calories burned: ~150-200 calories
Total for Morning: ~300-450 calories burned
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Mid Morning
Walking in Place or Marching
Duration: 20-30 minutes
Calories burned: ~150-250 calories
Bodyweight Strength Circuit
Lunges – 15-20 reps per leg
Wall Sit – 45 seconds to 1 minute
Step-Ups (using a sturdy chair or step) – 20 reps per leg
Side Leg Raises – 15-20 reps per side
Modified Push-ups or Dips (on a sturdy surface) – 8-12 reps
Repeat for 3 rounds
Calories burned: ~150-200 calories
Total for Mid-Morning: ~300-450 calories burned
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Afternoon
Walking or Marching in Place (Increase intensity, lifting knees higher, adding arm swings)
Duration: 30 minutes
Calories burned: ~200-300 calories
Core & Full Body Circuit
Squats – 20 reps
Plank – Hold for 30-45 seconds
Mountain Climbers – 20 reps (if you're ready for them)
Glute Bridges – 20 reps
Superman Hold – 20 seconds
Repeat for 3-4 rounds
Calories burned: ~150-200 calories
Total for Afternoon: ~350-500 calories burned
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Late Afternoon Session
Walking in Place or Marching with High Knees
Duration: 30-40 minutes
Calories burned: ~200-350 calories
Bodyweight Strength Circuit
Lunges – 15-20 reps per leg
Modified Push-ups – 8-12 reps
Plank Shoulder Taps – 20 reps
Jumping Jacks – 20 reps
Step-Ups – 20 reps per leg
Repeat for 3-4 rounds
Calories burned: ~150-250 calories
Total for Late Afternoon: ~350-500 calories burned
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Evening Session
Walking in Place or Stationary Marching with Arm Circles
Duration: 30-40 minutes
Calories burned: ~200-350 calories
Core & Full Body Circuit
Squats – 20 reps
Push-ups – 10-15 reps
Leg Raises – 20 reps
Mountain Climbers – 20 reps
Plank Hold – 45 seconds to 1 minute
Glute Bridges – 20 reps
Repeat for 3-4 rounds
Calories burned: ~150-250 calories
Total for Evening: ~350-500 calories burned
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Bedtime routine
stretching, massage, yoga for recovery.