|
|
| Weight Loss Information |
|
|
|
|
Lose Fats - Gain Confidence when You Lose Weight
"How do I lose 5 kg or 30 kg?" "How do I gain some muscles and tone up sexily?" It is simple. Yes, you heard it right, it is simple. All it requires is your commitment and discipline on your part. Do I hear you say "Yes" to that? If so, here goes. NUTRITION ? Physiologically, you have to burn 7000 calories to lose 1 kg or 2.2 pounds. You can lose those weight through a combination of decreasing caloric intake to a healthy level and expending calories through physical fitness activities. For example, let's say you currently take in 2,000 calories a day. If you decrease that by 300 (half plate of chicken rice) and added 200 calories worth of exercises a day (25 minute jog), you would be at a 500 caloric deficit. So, eating 300 less calories a day and expending 200 calories a day through physical fitness activities will result in a net of half kg lost per week. This can be done too by eating food that you enjoy! Just that simple as promised isn't it? Do eat six small meals a day. This will keep your metabolism engine humming throughout the entire day and at the same time, your body will not starve thus will not conserve too much fats . At the same time, as your body is being fed continuously the nutrients that you eat are being utilized more effectively. WEIGHT TRAINING ? Never embark on a fitness or lose weight program without lifting weights because on a diet or cardio only program, you will lose some muscle as well. When that happens, your metabolic rate will slow down and fats will be conserved. You want to lose fat , not gain weight with fats . Furthermore, your goal of being sexily attractive and desirable is also defeated because without the muscles, when you lose weight, you will only end up a smaller version of what you were before without any nice sexy curves and muscle tone. As a beginner, do workout three days per week on alternate days for about 45-60 minutes with weights. Form and technique is important. If you do not know how to workout with weights, check out some of the articles or subscribe to free fitness tips newsletters at Free Fitness Tips. You may also engage the services of personal trainers at Personal Trainer. Perform exercises for the entire body -- doing about 2-3 sets per body part for 8-12 repetitions. Why do you want to build muscle besides just looking gorgeous and brimming with fitness? Well, another reason is that for every kg of muscle gain , the body burn an additional 50-80 calories per day! You burn fat even when you are sleeping! Interesting isn't it? Your body will feel firmer, stronger and you will see muscles building up within weeks. Weights are needed to sculpt the type of body that you desire. Just 45 minutes to an hour in the gym will do. Your body needs to recover and if you lift intensely, you will produce a hormone called cortisol which can destroy muscle cells after an hour or so of intensive lifting. What's more, you are burning more calories at the same time and because of the intensity of the exercises you are performing, your body will still burn fats hours after you have stopped lifting weight. Below is a list of recommended exercises you can choose from for each body part: Leg muscle workout -- squats, lunges, leg extensions, leg curl, calf raise, stiff legged dead lifts Chest/Pecs/Pectoral muscle workout -- bench press, incline press, dumbbell fly, push-ups Back muscle workout -- dead-lifts, chin ups, pull-ups, seated row, barbell rows, pullovers Shoulders/Deltoids/Delts muscle workout -- military press, lateral raise, front raise, shrugs Biceps muscle workout -- hammer curl, dumbbell curl, barbell curl, concentration curl Triceps muscle workout -- triceps kickbacks, diamond pushups, press-downs, dips, tricep extensions Abs/Abdominal muscle workout -- bicycle crunch, basic crunch, reverse crunch, knee-ups, the plank, hanging leg raise CARDIOVASCULAR EXERCISE ? Commonly called cardio workout . Perform cardio 3-4 days per week for 20 minutes. Try to stay in a range of 65- 80percent of your Maximum Heart Rate. Your maximum heart rate is 220 minus your age. In addition, change your mode of cardio every few weeks. The body is designed to adapt, so you want to change your workout frequently. Cardiovascular exercise will help speed your metabolism (power walking, jogging, swimming and biking). . It works like magic when combined with weight training . Try different forms of cardio or you can even play active sports. Find an activity that you enjoy! For a very effective weight loss and lose fat cardio workout , read this fitness tip Lose Weight Lose Fat Fast! SMALL LIFESTYLE CHANGE ? When your lifestyle changes slightly, your weight loss goals will fall into place. You have to start thinking in terms of improving your health, fitness, nutrition and exercise habits . Forget about fad diets or popping diet pills or slimming pills which usually cause drastic reduction of caloric intake. These diets are difficult to stick to and because of the massive caloric deficit, your body will go into the famine mode and conserve fats for emergency use. Your body will also cannibalize your muscles for energy and that means a slowing down of your fat burning metabolism. You will sooner or later hit a plateau and when you are off the diet or stop taking diet and slimming pills , all your extra kilos will come right back. Each day will take you a step closer to weight loss and build muscle goals. Your general fitness and health will also improve day by day. It doesn't matter whether your goal is to lose 10kg or 30kg. Once you have this "lifestyle change" habits, it will get a lot easier. GOALS ? To make your goals work, write them down! Make them measurable and realistic. For example, a short-term goal might be, "My goal is to lose half kg per week for the next 4 weeks." A long-term goal might be "I will lose 20kg by ......" And then set out the steps on what you are supposed to do and do then it. Review your goals each week to reinforce them within yourself. If you experience a setback or standstill with your goal, don't panic and give up! Then you will be richly rewarded by owning an attractive and desirable body that others talk about! And that's it. Your free fitness tips to weight loss and build muscles. Simple? Yes. But for it to work, your commitment is crucial. ###Article by celeb personal trainer Chris Chew. This is his website. www.sgfitnessonline.com Chris Chew is a Singapore based Fitness Trainer. His clients are mainly from the media and entertainment industry such as international models, pageant winners, actors and TV personalities. For more information, check out his website http://www.sgfitnessonline.com
Google News |
|
|
|
RELATED ARTICLES
Want To Lose Fat? Eat More of This If you've been working out with weights for any length of time, you know the importance of supplying your body with frequent feedings of quality protein so that your body will be able to have the necessary building blocks to build muscle in the shortest amount of time possible. Yes, You Can Lose Weight! Weight loss is one of the biggest industries in the world! And for those of us that need to lose weight it is the biggest struggle of our lives! The industry takes advantage of the fact that we don't want to give up our "little pleasures" by telling us we don't have to. They also know we don't want to get all sweaty, out of breathe, and feeling pain, so they tell us we don't have to exercise. "All you have to do is take this pill every day and the pounds will melt away, as if by magic!" they tell us. But, if you look at the small print they go on to say, "diet and exercise will make it work even better." But, come on, when you really stop and think about it realistically, of course it isn't just going to happen by taking a pill. We have to put more effort into it than that just because of physics and gravity if for no other reason. How is a pill going to make your body go against gravity? It isn't. It may help us burn fat, but the fat only comes back if we keep eating the way we have been and if the pill burns the new fats that we put into our bodies the old fat is still there. And besides all that what side effects is the pill having that isn't good for us? And just look at all the money we spend to lose weight and then frustratingly it doesn't happen and we could have spent that money on a cruise! How to Lose Weight While Gardening Have you ever dreaded the idea of pulling weeds, planting a tree, or pushing a lawn mower around the yard? Fidgeting: The Natural Weight Loss Diet It's now official. The simple act of fidgeting can mean the difference between lean and obese. It's the natural weight loss diet. How Body Mass Index Works ? Set Your Weight Loss Goals Many people want to lose a few of those annoying pounds, but they just don't know where to start. If only there was some sort of guide that would help dieters to set goals. Body mass index, or BMI, creates an opportunity for weight loss enthusiasts to determine their ideal body weight in order to set their goals. Weight-loss Tip: Add Extra Calcium to a Low-Fat Diet Got milk? New research suggests you should if you want to lose weight. The weight loss study shows that calcium, three or four daily servings of low-fat dairy products, can help adjust your body's fat-burning machinery. Diet Pills, Products, and Dieting Supplements - Can They Help You Lose Weight Quickly? Fighting obesity has become one of the most important issues on the minds of millions of people. Obesity is the cause of health problems and greatly increases the risk of heart attacks, strokes, diabetes, and even death. Consequently, new diets and diet supplements online are introduced each day promising fast weight loss with very little effort. In choosing the right diet products and supplements, it's important to consider the safety and effectiveness of the products available to you. Diet supplements containing Ma Huang, commonly known as Ephedra, have been banned in the United States due to potentially life-threatening side effects. There are a number of popular diet products that contain various ingredients. Here are descriptions of some of the most popular diet supplement ingredients that could help you in the battle against obesity. One of the more promising diet supplements is green tea extract. Studies have shown that green tea extract can increase your metabolism and help you burn fat quickly. Fiber is also a great diet aid because it produces a feeling of fullness and helps control your appetite. Fiber can also help lower your cholesterol, which will assist you in preventing serious health problems. Garcinia cambogia, which is a type of fruit, contains metabolism-boosting hydroxycitric acid. There have been no serious side effects associated with hydroxycitric acid and it may even interfere with your body's ability to store fat. Chromium has also been shown to be beneficial in the fight against obesity. Chromium may assist in regulating blood sugar levels and help you retain lean muscle mass. 5-hydroxytryptophan, or HTP, helps reduce the level of sugar in your bloodstream and gives you a feeling of fullness. HTP also has some antidepressant qualities that can be beneficial to those battling obesity. There are many more diet product ingredients that may be helpful in the success of your diet plan. The diet supplements you choose should be based on the safety and effectiveness of the product. Make sure to read the ingredients and research the effectiveness and safety of any diet aid before you begin taking it. The battle against obesity can be won if you find a diet plan you can live with and choose your diet supplements wisely. There are many products available to help you lose weight. There are supplements, diet plans, programs and online support systems to help you manage your eating habits and measure your weight loss progress. Some of these companies provide support and help with your dieting program. We can help you by providing you with a free list of our recommended best sources for effective weight loss products and services. To view our list of recommended sources to help you lose weight or to read more articles about dieting visit: Recommended Weight Loss & Diet Resources Online. Are you Making these Weight Loss Mistakes? There are all kinds of fad diets and quick fixes to weight loss out there. In reality, if you want to lose weight (besides liposuction) there is only one way to do it - that is to burn more calories than you consume. This can be done by exercising on a regular basis and eating a well- balanced diet. You don't have to deprive yourself of certain foods or even sweets, if you eat moderate amounts. If you are trying to lose weight and have not been successful you maybe making these weight loss mistakes: Atkins Diet in UK The most recent shocking news related to Atkins diet UK is while dieting Atkins, people don't feel the drive to eat more. Some Straight Talk About Low-Carbohydrates and Your Health There have been many diets and weight loss plans that have come and gone over the years. Low-carbohydrate, high-protein diets were popular decades ago. And today are making a comeback. Obesity, Whats The Big Deal Part 4 In this issue, I am going to focus more on some of the consequences of obesity, especially as it relates to children. Although this is focusing on children, think of how it relates to you. Also, if you have kids, what are you teaching your kids about health? Gastric Bypass Surgery ? How Fast Will I Lose The Weight? The gastric bypass procedure isn't for everyone, but those who've had it ? an you will of heard of the success stories tooted by the marketing wizards and infomercials, the gastric bypass achieves maximum results and starts 'working' right away after surgery. Well it would, since patients are unable to eat more then a few spoon fulls of food per serving! Motivation and Dieting - Whats the Missing Link? If you are like everyone else who has hit rock bottom with their weight struggles, and have declared that this day will be the first day of your diet, then this article is for you. Dieting - Healthy Dieting Tips If you are among the millions of people searching for a weight loss program that will produce quick results, here are a few tips and suggestions you may want to consider. There are many weight loss programs that promise rapid weight loss. In order to lose weight and keep it off, you need a diet plan that you can follow permanently. Dieting? What You Need to Know About Physical Activity What is the best form of physical activity? Eating Food Just to Be Rid of It What to Do with the Leftovers?Okay, tell me if you've ever done this: It's Monday late afternoon. You decided yesterday that starting today you were going to 1) eat right, and 2) start to get regular exercise, and 3) give up all your bad habits. So, you're picking things up around the house and starting to notice all the little bits and pieces of leftovers from the past weekend. Namely, cookies here, and small bits of candy there. In my house today I noticed I had three large shortbread cookies (I'm overly fond of shortbread cookies with icing), several bags of the candy that resemble real rocks which I keep saying I want to put in a jar, but I haven't found just the right jar (for display, you know), and the leftovers from the latest summerpicnic, which in my case is about five pounds of fruit salad - not bad in itself, but I can only eat so much fruit salad. New Hope for Attaining--and Maintaining--A Healthy Body Weight The percentage of Americans who are overweight and obese is increasing very rapidly. "Overweight" is defined as having a Body Mass Index (BMI) from 25.0 to 29.9 whereas a BMI of 30 or above is defined as "obese." According to the National Center for Health Statistics, 56% of the population was overweight during the reporting period from 1988 through 1994, and 23% was obese. During the period from 1999 through 2002, these percentages had increased to 65% and 30%, respectively. Diet Soda: New Study Shows Relationship Between Diet Soda and Weight Gain A very interesting story was reported recently by WebMD.com. A report was made at the annual scientific session of the American Diabetic Association (www.diabetic.org) by Sharon P. Fowler, MPH, of the University of Texas Health Science Center School of Medicine in San Antonio, Texas. Weight Loss Success -- The Most Important Determinant Adherence to diet for one year, not the specific diet plan, is the most important determinant of successful weight loss. According to the results of a randomized trial published in the January 2005 issue of JAMA. When comparing Atkins, Ornish, Weight Watchers, and Zone diets, the author recommends the "low fad" approach. The Secret to Safe Weight Loss The safe way to lose weight begins with a thorough checkup by your family physician. He can check for any health problems that might defeat a simple diet plan. He can also help you set a reasonable weight-loss goal and plan a strategy to meet that goal within a reasonable time frame.
|
| home | site map |
| Weight Loss Information © 2005/6 Weight LOSS INFORMATION from losingweightsolutions |
