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?

You are 5'4 and 149 male and want to lose 10 - 15lbs?
What is your current diet as far as food, calories?

^^^Yes we need to now what you are allready consuming. Getting your heart rate up for extended periods and eating clean is all you need to lose weight.

These are all excellent for losing weight and getting in shape.

Give us some more details and we will help you reach your goals.





A few quick tips would be:

Cardio in the AM on an empty stomach for maximum results with weight loss followed by breakfast the most important meal of the day.

If you are unable to do cardio, eat breakfast within 30-45 minutes of waking to get your metabolism going.

Eat every 2 to 3 hours everyday.

Consume 5 to 6 small meals a day instead of a few large ones.

Drink atleast 8 glasses of water a day.

Cut out all cokes etc.. That contain sugar.

Get a multivitamin, such as centrum silver or any of the one a day vitamins listed by our sponsors here.

Get your heart rate up atleast 30 min everyday.

Don't eat atleast 2 hours before bedtime.

These are just a few tips for helping you with your goals.

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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.

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u cant get a specific number just go for a good moderate rate for the times given to you .
any cheap dumbells are better than none more light one with alot of reps

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Find your target heart rate and keep your body in that range for an extended period of time atleast 30min and you will burn cals and lose weight. No need for alot of expensive equipment. All you need to do is stay active, hike, swim, bike, jump rope, play basketball, even playing with your kids swimming or hide and seek.

Start your own thread with stats, history, height, weight, etc... and we can better help you with reaching your goals.

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Everyones BMR is different, your THR will help you to determine where you need to be in order to switch your body into burning excess fuel stores.
Also the choices for exercise activities are endless~!! Lets not think that we have to have fancy equipment in order to get a good work out!! Body weight exercises are some of the most challenging!! Any activities that get you into you THR training zone, are good cardio activities, resistance exercise is a must as well. You need to build and maintain muscle mass in order to burn of excess body fuels. Muscle burns fat for fuel.
So as Long as you have the motivation the sky's the limit!!

But you need to post up you currents stats, diet, activity and give us a good idea of what you are trying to accomplish so we have a better grasp on advise to give you.

Remember your activities add up during the day 10 mins here, 10 mins there, it all adds up into burning BF. The important thing to remember is moderation, don't burn yourself out in the first few weeks with over kill training. You need to make everything you do "Live-able", things that can become a part of your lifestyle that aren't a chore, that you can live with and will be excited about doing daily. This will bring the most benefit to you.


Stay Strong~~!!!
IPL

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What always works is doing something you enjoy. If basketball is your thing then play more of it. If you want an exact number of calories burned in each excercise then look it up online. I do know that 1 hour of full court basketball you will burn approx. 800-1000 calories. Also jumping rope is an excellent form of cardio and it works your arms and shoulders while you are getting your cardio in! Also create a log of what you eat and the amount of excercise you are putting in. Remember to lose weight and stay healthy 80% of it is your diet. If you have an Iphone they have calorie counter APPS. I use it and it tells me how many calories I burned and the nutritional facts of the food I am putting in my mouth. Stay motivated and consistant and you will be fine!

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Doesn't sound like you need to lose weight, you need to eat and workout and build some muscle.

Try this tips. You may find the better result.
There's no need of DIET.

BEST DIET tips:

1. SNACK, BUT SMARTLY:
Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.

2. TURN OFF THE TV:
Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

3. STEP ON THE SCALE DAILY:
If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

4. SCULPT THREE TIMES A WEEK:
Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.

5. REACH FOR YOUR CELL:
Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.

6. EAT A BIG, BALANCED BREAKFAST:
An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

7. WATCH THE BOOZE:
One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

8. HAVE FRUIT TWICE A DAY:
Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.

9. STAY ASLEEP LONGER:
Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.

10. VISUALIZE YOURSELF THIN:
When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.