I am very fat that means 58 kg i want to reduce to 50 kg please suggest me?
please suggest me
Can somebody engender me or suggest a workout diary for biceps triceps and forearms?
Answer:
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:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: 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:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If 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).
here 1 kg=7000 calorie......
1 kg = 2.204 lbs
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.
3. Start taking up regular aerobic (cardiovascular) exercise if you don't already (i.e. at least 3-4 times a week) This is aimed at those who want to burn fat and convert it into lean muscle, if your intention is to build muscle then you need a different routine based on heavier weights and less repetitions.
If you are in a gym and are starting off at unfit level and want to convert fat into lean muscle:
o Stretch your body in order to prepare it for activity (5 minutes stretches)i.e. side stretches, hamstrings, touch your toes etc etc.
o Do 10 minutes at easy pace on Cycle then 1 minutes rest then 10 minutes on rowing and 1 min rest and so on for each exercise machine you want to do.
o If you have weights then do 10 repetitions at a very light manageable weight, rest for 30 seconds and repeat this twice. So you do 3 sets of 10 repetitions at a light weight on each weight machine.
o Do the same for other weight machines taking only 1 minute rest in between each different weight exercise remember to use light weights
o Concentrate on cycling, rowing, stairmaster, stepper type machines, I don't recommend the treadmill simply because it puts a lot of strain on the joints, i.e. heels, ankle, knee. Jogging effectively can put 10 times the bodyweight force on the joints and should only be done on soft surfaces such as grass and with adequate cushioned footwear. That's why the treadmill is not to be recommended. The other aerobic machines put less stress on the joints.
o At the end of your program which should be about 40 minutes on average you need to cool down, try easy cycling for 3 minutes and then stretches after that.
try just taking a lot of walks and make sure you chew your food 30 or more times before swallowing good luck
How do I overcome compulsive eating?
First, losing weight and keeping off isn't a "diet" a diet implies you are just changing what you eat. Look at it as changing habits. First, become more active. If you take the bus, get off further from your destination and walk. Find ways to be more active.
Second, eat healthier. The big thing is to stop eating when you're full. Don't overeat.
Will crunches help make my stomach flatten?
Hi.First of all 58 kg is not that heavy.Pls do mention ur height .
For proper maintenance of body one should go for a brisk walk (fast walking)daily for atleast 30mts.Take lime juice in the morning.
Reduce intake of fatty and oily foods that increase weight.
Drink atleast 7-8 glasses of water daily.
Learn pranayam technique(yoga),that could be an added advantage.
You are not very fat, just very confused. Anyone who weighs 58 Kilo that is l25 lbs. US is not fat unless he is a mini poodle.
Im a filipino 15.5 years older 5.4 will i grow up to 5'10?
so you are 58kg and want to loose 50,do you want to die that means you will only weigh 8 kg i think you need help 58 kg is not fat try and make friends with yourself then you will love your kilos,
i was once 60kg and thought that i was fat i lost 20kilos in a month and ended up in hospital on a drip and had to go to therepy after wards now i weigh more and love every kilo
How long should the warm-up and cool-down phases of an exercise session closing?
ARE U CRAZY????I have 83 kg and I don't think I am very fat...U r great!u should even gain a few kilos in my opinion....
Need up to date songs to work out to?
Cut calories and exercise...
I am on a diet now and it isn't all that extreme and it will take time to loose the weight...
For b/f i eat a small bagel with light butter spread. Water or OJ.
For lunch I eat 1c of healthy choice soup with some low fat crackers. There are plenty of soup types out there that are low in calories but becareful because they say 100 calorie a can but the can has two servings so you should only eat half the can.
For snacks I will eat fruits and veggies and maybe a salad...and special k or total cereal.
For dinner I eat a healthy choice tv dinner...they are actually pretty good for being a tv dinner.
Drink lots of water...
I eat between 1000 and 1200 calories a day.
If you feel hungry then you can drink more water since it will make you feel full. Or snack on fruit.
If you crave chocolate or junk, get the slim fast optima candy bars. A powerbar something low in calorie but will give you the taste you want and fill you up.
It is better to eat what you are craving then to put it off because if you body needs something it won't leave you alone until you it eat. And if you say instead i will eat a yogurt and fruit and then your body is still wanting and you give in you will be eating more caloires becasue you try to fend it off first.
No fast food. If you have to eat it for some reason, go to their websites and find things low in caloires...like I think wendys there small chili is 190 and it fills you up.
And start a work out routine...30 min of cardio, 3 days of strength and toning. You can walk, run, bike, go to a gym, swim, get a dvd, lots of way to fit exercise in.
So far it has been a month and i have lost 6lbs. May not be a lot but it is a start..
Many people ask me how they can slim down. I recommend that people eat right and exercise. However, if they would like a little "help", I suggest using natural Hoodia (it's important to note that not all Hoodia works well, even if the bottle says "pure" or "standard").
The Hoodia sold at http://www.browneyea.info/free-diet-pill... is in my opinion the best Hoodia on the market. It's pure, has no side effects, and they give you a free 15 day sample (there is a $7.99 shipping and handling charge, but they also give you free recipe and diet guides). Fantastic results have been seen with this particular Hoodia.
do you have a real weight loss success story?
What?? You are saying that I am very FAT?? I am that exact weight and only 5ft. tall. Unless you are way shorter than me like you are 4ft. tall or you are 10 yrs.old, you are certainly not very fat.Okay, you and I could lose a couple of kgs. but to go down to 50kg..... I do not want that. I would end up looking haggard and drawn.Better to carry around 1 to 2kg extra and look juicy and curvy!
ok friend there are two methods to loose your weight
first u keep watch on your food
second excercise
but i donot like both method but i like yoga and priyayam try it u will defenately loose withing a week 2 to 3 kg.
In my opinion we must be healthy. I feel that it does not matter whether we are fat or thin. Some of my suggestions for you are Yoga, walking and dieting.
Has anyone ever used the Stability orb to assist go and get fit and does it work?
You can loose your weight by food,by not quiet food,but by type of food.
1st Use leafy vegetables which gives minerals,vitamins and satisfies your hunger and it is quite fat free.
2nd quit fat addad content like ghee,butter ,oil
3rd Exercise daily keeps you feet and helps you to keep feet
4th Keep active and give up smoking as well as laziness
Is it possible to drink TOO much water when you are trying to lose weight?
If you are serious about losing weight, the calories
in the food you eat should be less than the
energy you use. You will have to increase your
metabolic rate now, and plan your diet carefully.
Formulate your own weight loss plan and you will
lose weight faster. More details available at
http://tinyurl.com/m7ckx