I need to please help me!!
Answer:
Always Think Fit:First step in exercise is to always Think FIT. To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness levelChoosing an Exercise:
The best exercise is an activity that you enjoy enough to really pursue enthusiastically.
鈥ndoor (Facility) Activities: If the treadmill, stairmaster, rowing machine or stationery cycle doesn't excite you, sample some group activities that strike your fancy. Participate in a group cycling class, beat stress with yoga, find balance with martial arts, stay cool with indoor swimming, or kick some you-know-what with boxaerobics.1. Change your eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead.
2.
o Substitute aspartame for sugar
o Try eating 3 or 4 smaller meals during the day rather than 2 large ones
o Eat your main large meal at midday with the other meals much smaller in content
o Don't eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body.
o Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins
o Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hours
o Drink alcohol in moderation
o Stop smoking if you smoke or cut down
o Eat more fibre i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruit
o Eat more vegetables as part of your diet
o Eat less dairy products or choose those with less fat content i.e. cottage cheese
o Try steaming or poaching food instead of frying it, frying adds calories by the bucketful
o Cut down on Red meat and eat more lean or better still chicken and fish instead
o Use low fat oils in cooking i.e. sunflower, corn or Mazola
o Cut down on your salt intake, there are hidden salts even in tinned foods
o Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.
o Drink semi or skimmed milk as opposed to full cream
Simply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fibre but at the same time has a variety of everything thus making it a balanced diet.Calculate your BMR!!
BMR means Basal Metabolic Rate.It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR.
Your BMR is the amount of energy your body needs to function.Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.
We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.
Step One : Calculate your BMR with the following formula:
鈥omen: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
鈥en: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step two : In order to incorporate activity into your daily caloric needs, do the following calculation:
鈥f you are sedentary : BMR x 1.2
鈥f you are lightly active: BMR x 1.375
鈥f you are moderately active (You exercise most days a week.): BMR x 1.55
鈥f you are very active (You exercise daily.): BMR x 1.725
鈥f you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to 1 pound.
If you cut back 500 calories a day, you will lose 1 pound per week.
If you exercise to burn off 500 calories a day you will also lose 1 pound per week.
Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).
For more useful information go to
read the following articleshttp://informationquest.blogspot.com/200...
http://informationquest.blogspot.com/200...
http://informationquest.blogspot.com/200...
http://informationquest.blogspot.com/200...
http://informationquest.blogspot.com/200...
http://informationquest.blogspot.com/200...
Now I am reading Dr.Perricone 's weight lose diet.
Try reading his books. You eat well and loose weight at the same time with his program.
buy a nintendo wii, and play the free game that comes with it wii boxing you have to box like real boxing
Fast should not be your main goal. You lose weight by burning calories, which means you have to exercise. IMO walking is the best cardio to do because it's natural and actually more efficient than running. But if you really are intent on losing fast, get running. I just wouldn't recommend it long term. And change your diet, no junk, water, vegetables, low fat low carb. But the biggest thing is burning calories.
diet plus exercise.
eat fruit, drink water and exercise more
http://www.best-diet-food.com
Burn EVRYTHING that you eat. If you eat 2000 calories a day. Get walking, get biking, get a pedometer, and start marking all the calories that you burn. If you dont burn those 2000 your body is going to store it. So eat what you want but burn it as well.
crack
eat well.. keep up a balanced diet...
and to be even faster, eat alot of fibrous vegies and fruits...
don't jog hard because you'll kill yourself by putting pressure on your feet..
Just walk fast..
don't go hard on the gym... I lost 30lbs within 3wks... trust me... You could even lose more if you keep yourself busy...
watch out for those nonsense diet pills...
they can burn fats but when you stop them, they'll increase your weight up to 3x... And they have side effects too...
And the best exercise for you is to have STRETCHING every morning... it won't grow your muscles then you'll not gain weight but instead you burn the fats that are sticking in your muscles... do this every day, i bet you you'll lose weight within a short span of time...
Sorry, but there just is no way for you to loose weight FAST. You took a long time to put it on; it is medically unsound to try to loose , say, 40 lb. in 8 weeks.You need to make a life-time commitment:-1. Drastically reduce your intake of fat and sugar ( I didn't say ELIMINATE fats).2. Gradually build up to a regular, resistance-cardio exercise program, to the point where you can sustain it for about 60 - 90 minutes per session, 3 to 4 sessions per week.3. Drink plenty of water.4. Eat FIVE small meals per day, ensuring that the foods have a low glycemic index, generally.As I said, make that a life-long change. It will take some time (3-6 months) for you to achieve your goals in weight loss. Initially, you may not even notice any weight loss but you may feel more invigorated, healthy, etc. Don't become obsessed with weight loss. That will eventually follow.
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment