losing weight?
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Answers:
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate this formula, set goals, log your daily calorie consumption, and register your physical activities.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good indoor air purifier recommendation and if you have other questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
Well. losing weight is definitely something that takes persistence. You HAVE to stick to the diet and exercise to actually lose and keep weight off. If you have done this for atleast a month at a time and still have not seen any results then it is possible that there is some other kind of problem going on. Go to your regular doctor and ask for a blood test that will check the function of your thyroid. Good luck!!
You might need someone to help oyu, like a friend or a personal trainer.
u can exercise n go 2 gym more. u must not stop eating n u must cut down som diet pills. ofcourse it wil make u become skinny but u wil b unhealthy. try 2 eat mor vitamins, fibre n water, cut down fats n eat som food containing carbohydrate b4 u go exercising 4 energy. u can go plastic sorgery 2 but it wil leave a scale there so better not. try going 2 ur personal doc 4 checkup o som health website 2 find mor info.
good luck in ur diet.^_^
It basically comes down to math. Burning more calories than you consume. It's important to know that in order to burn 1 lb. of fat you must burn 3,500 calories. Now that can either be from diet or exercise but it is best to do a combination. You can keep track of your calories that you eat as well as keep track of your physical activity. It definantly takes persistance and hard work.
You need a good combination of aerobic activity and resistance training combined with a healthy diet.
It is not recommended to lose more than 1-3 lbs a week. If you want to lose weight the correct and safe way that will stay off for the long-term you need a good exercise and nutrition plan.
A good program looks like this:
Always warm up and cool down
Muscular strength & endurance-you need a good resistance training program that includes exercises for all muscle groups(hips, chest, upper and mid back, legs (quads and hamstrings), shoulders, lower back, upper arms (biceps and triceps), calves, forearms, abdomen, and the gluteus maximus).
Your intensity should be 70-80% 1-RM or 8-12-RM, 8-12 reps, 1 or more sets, 3 times a week for 6 weeks or more. You should begin with 1 exercise for each major muscle group and make sure the days you do resistance training are not consecutive meaning you don't exercise the same muscle group two days in a row. As you continue your program you can add more exercises, add weight, and change up your program to include more days or just work specific muscle groups on specific days. As your muscles grow stronger you will be able to reduce the rest time between each set. You should rest for about 30 seconds between sets. Muscle is metabolically active and therefore when you gain muscle it burns more calories and helps to raise your metabolism.
If you do not have money for a gym membership or do not have acess to one here is a great website to create a work out plan only using your body weight.
http://www.bodybuilding.com/fun/exercises.php?MainMuscle=&Equip=BodyOnly&Isolation=
You can also search for all kinds of exercises that use weight.
Cardiovascular Endurance-this is where you can burn fat the most and that leads to enhancing your muscles such as the abs. You need to include a warm-up and cool-down. I have an extensive answer on this section if you would like to read it
http://answers.yahoo.com/question/index;_ylt=AuX3lm8.Tv.BqmVmNUvrkGDsy6IX?qid=20060712075759AAvmuOF
Body Composition-this includes your body fat percentage, bone frame, as well as how much muscle you have. Most people focus on only weight, but you should not put as much focus on that as much as what your body fat percentage is (get it tested at an exercise facility with skinfold calipers). You should also get circumference measurements done. This includes your neck, shoulder, chest, waist, abdominal, hip (buttocks), thigh (proximal), thigh (mid), thigh (distal), knee, calf, ankle, arm (bicep), forearm, and wrist. You should be able to do this at a gym. You should get all of this information done before you start your program and then you can see how you improve.
Flexibility- Most people do not even think about this, but it is very important because it helps to prevent injury and it helps you to perform every day activities. It also has an effect on all your other programs. You should perform 10-12 flexibility exercises every day. Slowly stretch the muscle to a point of mild discomfort but not necessarily pain. Hold stretch for 10-30 seconds, and do 3-5 reps for each stretch. This should take about 15-30 minutes per session. If you do not have time to do this every day, try to do it 2-3 times a week.
You have to make sure that you eat right and that means following the food guide pyramid. I have another answer that discusses this
http://answers.yahoo.com/question/index;_ylt=Ak.EcpJGTWNLXv_bCOXwI4_sy6IX?qid=20060712082804AA5yUNu
Not eatting? If you stop eatting for a while, then you eat again, your body has slowed down your metabolism and will want to keep that weight. Although not eatting has ALOT of other problems.
HOw tall are you and how much do you weight? I'm wondering if you are really overweight. Eatting healthy and exercising is what you should do, and if you need to know what a healthy weight is, ask your doctor.
By the way, you said "some weight". So I am assuming you didn't gain alot of weight, so I'm sure it's nothing to worry about. People gain weight from time to time through out their lives.
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