WWW.HGHHELP.INFO

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?

The belly is unfortunately the last to go. You must get your heart going for 1 hour through running for example and then work your abs out. you should probably run at least 4 times a week. If you think that this is too much workout then you might work on your diet as well. Stay away from potatoes breads and pastas and eat more vegies and lean meats. Also don't drink too much fruit juices they are full of sugars but you may eat whole fruits just avoid all sweet juices even Orange juice. The hardest part about getting the six pack abs is realizing that not everyone can get them sometimes because the skin in the stomach is stretched from fat it becomes saggy when you lose it and only plastic surgery can fix that problem.