I am 5'4 and weigh 120 i wanna go down to 110 by June... Help!
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...
liposuction
Eat 800 calories a day or less, veggies (broccoli, lettice, coliflower), diet soda, rice cakes.. and run run run! Its possible, if you get hungry %26 dont want to eat clean so you dont think about it, brush your teeth so you wont eat, or curl up in a ball... old anorexia modeling tricks lol %26lt;3 Melanie myspace.com/thatspoiledbella
There's a 3 day diet thingy.. A chemical one.. It makes you lose up t0 14 pounds in 3 days but you can only do 3 days a week but when you stop you just pile the weight back on straight after so I wouldn't recommend it unless you were going to a wedding or something 8-).. Just really exercise alot and eat healthy - when you feel hungry dont eat junk food try a glass of water which really should bloat you and if you crave for junk just try eating some food.. skipping ropes are brilliant for losing weight - Just don't give up because you'll get there in the end.. You'r not alone I want to tone up my body for the summer =) Good Luck x
Pilates 20 minutes a day, 3x a week and eat right.. Here is a site to help http://www.easyvigour.net.nz/fitness/h_f...
Honestly, there are so many healthy ways to lose weight but when I have to drop that much weight that quickly there's only one way to do it.don't eat much. Take in all protien and very few carbs. When my agent used to tell me to lose weight for an audition and assignment I would go shopping and stock up on chicken breasts. I would marinate them and grill them. I kept them ready and in the fridge for when the hunger would strike and that's all I would eat. This will do it. It is not a healthy thing to do and Dr.s would not recommend it but it works.
I know a lot of people on here will probably tell you that this is not a safe way to lose weight but i guess you already know that. My advice is to go on a combination of the three hour diet and food combining you will definetly lose a lot of weight.food combining you can't eat a protein with a carbohydrate. you can however eat a carbs with vegetables and salad. the same goes for protein eat these only with veg.start your day with fruit then weight three hours before you eat again. after every meal wait 3-4 hours before you eat again. and drink loads of water and run
This is the safest way to lose weight and to keep it off, by burning 10 pounds in a month you are slowly losing 2 pounds a week. Keep your calorie intake between 1000 and 1500 and you will easily burn those 10 pounds off =).
Ok this is the hard n fast way to lose this much weight. It will not be easy, and will take discipline.1. Clean any and all starchy foods out of your fridge and kitchen. Buy lettuce and the a light vinegrette dressing.
2. 3 meals a day should be salad with vinegrette dressing, no bread. Eat tuna, turkey, or lean ham for protein.
3. Drink only water or black coffee or tea. No sugar or diet drinks or sweetener.
4. Exercise: 30 minute jog ea day, you can substitute a workout with weights whenever you feel like it.Stick with this VERY closely and you will achieve your goal.
Good luck!
Well youre at healthy weight for your height,but if you really want to.You should do 30 min of cardio at least 3-5 times a week.Cut down your calorie intake.Eat 5-6 small meals a day to keep your metabolism going.drink lots of water.Cut down on sugary foods.other than that work out work out.
that means an average of 3.3lbs each week. hard to know without looking at your diet but you can increase calorie output by at least 2 hours of gym daily. do both weight training and aerobics. since ur losing so fast you dont want to end up with saggy skin! cut out fats, reduce refined starches and do meal replacement. but not those yacky snack bars- just eat more raw fruits and fresh veggies. they use more calories to digest than they already have. go for those with fibre and eat the whole fruit: you'll not feel hungry. also try the apple diet for a day . get it at http://www.3appleplan.com
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment