There is no formula for this. It depends on ur body type. No1 can assure u can get to 50 in 3 weeks time.

With ur diet and cardio, u're most likely to lose 2lbs or more for the 1st week. Btw, if u're lifting weight, ur muscle might get some mass on the 2nd week.

According to Tom Vuento, weightlifting increases metabolism after your gym session and cardio burn calories on the spot.

My suggestion is, if u really wan fast effect, do HIIT. High intensive interval training burn more calories in lesser time. This is mentally torturing, but if u can sustain this, u're on the way to fitness.

Another thing u can do is, double cardio. 1 during morning before breakfast, and one during evening. Some of the bodybuilders do these 3-4 weeks prior to competition.

Another thing is, u might wanna add another meal. 5times a day.

The first theory u must learn is: in order to fix your body, first u need to fix your mentality. How much weight lost reflects how determine you are.

By just dieting and exercise alone won't help u lose fats effectively. Those are general ideas of fat loss. What u need to understand, is every single details and reasons bout what u are doing. Ppl ask u to take lesser sweet to get slim. Why do ppl say that? There must be reasons and details behind it. That is the thing u need to know. Pls note that it takes a lot of reading and understanding of how your body works in order to lose fats. If u don't even bother to read up, it shows that u don't bother to get slim.

E.g, ppl tell u to eat less rice to lose fat. Why? Taking lesser rice is to minus the excessive carbohydrate intake. Since carbohydrate will be stored as fat if not they are not used, that is the reason of minus rice intake. Oh so now u know why eat lesser rice. So u eat lesser. But how much is less? How much is excessive? U won't know if u do not measure. By measuring the calories given by 1 bowl of rice, u can monitor the total calorie intake for just that bowl of rice. This is reason and detail behind this example.

Talking bout exercise, ppl thought playing basketball, playing soccer, futsal, badminton will help them lose fats. They are wrong. Those are not call exercise, those are call games. Exercises that u need to look into in order to burn calories (notice i do not use the word fats) is those form of exercises that maintain your heart beat rate at fat burning zone. Also known widely as cardio exercises. The reason of exercising is to burn the calories that u have. Why i say burn calories and not fats? Our body is like a car and a car needs petrol to burn as fuel. Similarly, our body need some energy source to burn as fuel. Our body uses 2 kinds of sources for fuel, carb and fats. So i cant say doing exercise is to burn fats alone. Since both of the above mentioned nutrition are the primary sources of energy and energy is in form of calories, i have to say burn calories.

Cardio exercises

Rule of thumb: Deplete glycogen storage(carbohydrates stored in our body) before starting to jog in order to use fat for fuel. So now comes the million dollar question, HOW to deplete glycogen storage?
Weight training. Lifting weight uses massive amount of carbohydrates/glycogen storage for fuel. After it is used up, u go for jogging, the energy u get comes from fats.

So now u know WHY ppl jog/run on treadmill AFTER all the weight training session? IF u jog/run BEFORE training weights, u will use stored glycogen/carbohydrate instead of fat for fuel/energy.

So the next question is, HOW fast should u jog or run?
In order to burn fat, u should be in FAT Burning Zone. So comes the next question, what is FAT Burning Zone?
It is a state where your heart beat is in 60-65% of ur maximum heart rate. This is called low intensity cardiovascular exercise.
So how do u know whats ur maximum heart rate? This 1 google yrself. Alot of different formula to count.

Read more bout,
Diet; Types of carbohydrate, protein, fats, vitamins, and their functions - Vital to understand

This is all i could type for now....

The bottom line is, FAT LOSS = DIET + EXERCISE + DISCIPLINE

I bolded the discipline for the reason of it being the most important aspect before starting your diet and exercise. Without discipline and determination, any thing u do will make u tired of getting slim. Ask yourself, how far u wanna go, how much u are willing to sacrifice?
I've been thru this and would like to share with you ppl tonight. Good night.

This post has been edited by kayden: Dec 8 2009, 03:37 AM

Actually, the easiest way to jog or run is to maintain your heart beat at 60-65% MHR. That's called low intensity cardiovascular exercise and with that said, u can run 40minutes continuously without breaking down.
If u want the rapid weight loss way, u can always opt for high intensity cardio. But not every1 can stand the mental torture from that method. It will require you to maintain your heart beat at 80-85% or your MHR.
In order to remove the mental torture part while still able to burn extra calories compared to low intensity cardio, we can mix both low and high intensity cardio. We do high and low in sets of interval.

For example,
You will need to test your heart beat rate at different speed first.
@ 7km/h
Heart beat = 60% MHR
@12km/h
Heart beat = 80% MHR

So u jog at 7km/h for 30seconds and after 30secs, change your speed to 12km/h and sprint. Then after 1 minute of sprinting, lower down the speed and jog at 7km/h for 30 secs before repeating the sprint. Do this for like 25-30minutes if possible. U will notice that you've burned more calories than just running at constant speed. This type of interval intensity cardio is practiced by athletes and proven to be effective. Thou i do not practice this but i recommend you this method.

What i normally do to maintain my weight is,
I divide my cardio sessions to 4/5 speeds.
First 10minutes will be jogging at 7km/h. Then next 10minutes will increase the speed to 8.5km/h. Next 10minutes will be at 10km/h. Then the next 5 minutes at 11km/h and 3minutes 12km/h and last 2 minutes maybe 13km/h(if still can, if not will drop back to 11km/h). Then will be cool down briskwalking for 3-5 minutes. Most of the time i will try to run 5km in total per day. If not at least 4km in total.
Sometimes i go for inclined jog rather than running on flat ground.

Important thing is, do not let your body adapt to the training. When you feel like running at that certain speed is easy, u are not doing it right. So alternate your speeds/inclination/total km done and etc.

FAQ: Bout jogging, why people say jog more than 30minutes only will burn fats?
This is because jogging at constant speed at low intensity, it will take approximately 20minutes to deplete off your glycogen storage before using fat for fuel. So basically, for ppl who prefer low intensity cardio, the first 20minutes is to warm up and prepare for fat burn. I recommend a 40-45 minutes for ppl who practice low intensity cardio.

FAQ: If running fast burns so much more calories, why should i run slower?
Not every1 can sustain running at high intensity speeds. U can burn the same amount of calories by jogging at constant speed, but it's just longer. Ppl who do high intensity cardio finishes their session bout 15minutes while you need to do for 45minutes. There's a trade off there. Thou 15minutes is short, as i said, not every1 can sustain it cuz it's mentally torturing So it depends on how determine u are. Willpower>All.

If u wanna lose wait, start reading. That's the 1st step to fitness.
Firstly, read up bout carbohydrate, protein, fats and vitamins. Highlight the part on how they effect your body.
Secondly, read up bout cardiovascular exercises.

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Added on December 9, 2009, 3:44 amI tried several attempts to interpret your argument above, but i do not see a point. Please enlighten me sir.

This post has been edited by kayden: Dec 9 2009, 03:56 AM

Myremi, your discipline and determination is firm and i believe u will cut down even more.

But my advice is, do not take injuries lightly or else u will waste your 10 months of effort.

I once had a mindset of killing myself in gym with all those weights and ended up injuring my lower arm. Took me bout 2-3 months to recover and after recovery i found that my muscle loss is very discouraging for me to continue building.

Just take good care and practice the exercises properly at the right rate. Too much pushing ain't gonna do good sometimes.

Of course u can. But it's not that good for your knee caps. As u age u will feel the pain earlier than the rest.

Jogging and running is actually bad for knees u know?

Rule of thumb: Calorie in < Calorie out

U dont need to kill yourself with exercises, u just need to watch your food intake and do some regular exercises like jogging,swimming,cycling,skipping u will find that you are on your way to fitness.

But best if u could go to the gym and train some weight. Feels good to be strong