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| *Vultures Knob>>>Exercise Bike |
Losing Weight... but I want to do it healthy? |
Im not trying to be anorexic or anything but I need to lose some weight. Any tips to help me stop eating a lot of sweets and excess food? I eat salads but it's summer time and there seems to be no food in the house so im always eating whatever's lying around usually meaning frozen pizzas . I eat wheat bread, low fat meats, and drink skim milk, and water... I don't know how to lose any weight at this point besides exercise. I walk and ride my bike, but I have asthema so I cant run on the tredmill or anything for more then 10 mins. Please Help Walking is a GREAT exercise to lose weight. There is plenty of scientific evidence to prove this, and walking is one of the best exercises you can do to burn fat if you do it correctly. Here are some suggestions: 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/exercise... 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;... 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 you sound like you are doing some of the right things. It helps to have a copy of the food guide pyramid. I have another answer that discusses this http://answers.yahoo.com/question/index;... Source(s): I'm an Exercise Science Major and Nutrition Minor When you snack, eat fruits and veggies. Set a goal to eat at least 6 servings of them a day. Make sure you are eating your fiber! For an effective weight loss guide, e- mail me at Druidlycanthrope@yahoo.co.uk . My friend tested it out and he lost 15lbs. Results could vary but you will lose at least 5lbs if you stick to the guide. don't say you can't run or bike for more than 10 mins. That just shows your determination to lose weight. If you want it to come around easily just smoke crystal meth, but i can't gaurantee that you'll be healthy. So, in any case riding, walking, jogging will all become beneficial when you learn to discipline your body. Remember "Mind over Matter". Psychologically you think you won't make the 10 minute mark due to your asthema, but you'd be surprised after you try. All that change to your system is why people go up and down with there weight they totally change what they have eaten all there life and it just makes your body crave more. eat what you like fill your plate like you always did then only eat half. eat half of the foods you always eat, not the low fat, no fat, diet stuff, regular food only half. You will be amazed at how the pounds drop off and you won't feel sick or hungry or crave stuff. And lots of water Lose the bad stuff in the house. I'm going through the same problem- it's here, and so am I. Snack on fruits & veggies, yogurt, stuff like that. I highly recommend Slim fast shakes. They keep up your energy and suppress your appettite. Snack throughout the day rather than have heavy meals. Swim if you can- that's a great full-body workout. Make sure the calories you're eating are GOOD calories and not empty ones. |
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