Weight loss help

[devidmike]

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?

[michelleturner]

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.

[StrongandFit]

Here's an article on calories:

Strong and Fit: How Many Calories Should I Eat?

[rajagiri]

keep exercise regularly

[michelleturner]

oky

_______________________
Los Angeles Fitness Camp

[mr.nitro]

exercize is important for weightloss, but not as important as your diet. as a rule i like to determine what im taking in on adverage now, then cut 500 cal. out and see how that works. adjust as needed.

[dennis]

Cut dairy,sugars,anything made from wheat/breads...cardio 1 hour per day ...keep lots of protiens in your system.

[TheChosen1]

Simple advice:

FEED THE MUSCLE, NOT THE FAT!!

[graybass]

Not to flame you, but you are kidding right? 149 lbs, and you want to lose weight, bro your on the wrong board. I'd be trying to gain 10-15 lbs of muscle.
Bro read and learn about gaining muscle and losing fat. The best way to get leaner is to gain muscle, especially at 149 lbs!
You need to bench for chest, squat for legs, and row for back, and yes you have to join a gym. There are some gyms out there at extremely low monthly rates. Big changes need time. Gain muscle, lose fat.
Good luck my friend, feel free to ask more questions.
GB