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| *Vultures Knob>>>Exercise Bike |
I need to loose 16 pounds and well? |
I joined the local gym about 2 weeks ago and basically this is what I've been doing: 50 sit ups 45 minutes on the eliptical trainer 45 minutes on the treadmill - (running every other five minutes) 30 minutes on the exercise bike 15 minutes on the rowing machine That's Monday to Friday. On Saturday and Sunday I stick to 25 mins on the eleptical trainer and 25 mins on the bike and 50 situps. and I walk to the gym and back 15 mins there 15 mins back, everyday. What I'm eating - For breakfast I'm having a glass of semi-skimed milk. For lunch, just fruit. For dinner I'm having a meal in the region of 500 - 600 calaries. That's it. I'm trying to cut out fizzy drinks and trying to drink lots of water. Basically I was wondering how long it would take me to loose 16 pounds if I were to keep this up. I tried asking the personal trainer at the gym, but he didn't really speak english that well, basically I didn't understand a word he said. Also my sisters been scaring me saying that I might be over-exercising and that can have a bad affect. I feel healthy and more energetic than I ever have so just wondering, if this might be the case. Any help/replies is very much appreciated. Thanks for taking a look. The following healthy living recommendations will help you if you鈥檙e 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 minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/... Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities. Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight: Adults: http://www.halls.md/ideal-weight/body.ht... Teens/Children: http://www.kidshealth.org/kid/exercise/w... It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound. Here are two articles on how to break through a weight loss plateau: http://www.webmd.com/content/article/86/... http://www.webmd.com/content/pages/18/10... *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. Do not try fad diets or diet pills. Avoid 鈥淗igh Glycemic Load Carbs鈥?(sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs: http://www.hsph.harvard.edu/nutritionsou... The following are food pyramids and several articles on what you should eat everyday: Food Pyramids: http://www.rayandterry.com/html/images/p... http://www.mypyramid.gov/ Antioxidant Superstars - Vegetables and Beans: http://www.webmd.com/content/article/104... Antioxidant Loaded Fruits: http://www.webmd.com/content/article/104... Good Carbs Mean Better Weight: http://www.webmd.com/content/article/100... The Benefits of Protein: http://www.webmd.com/content/article/85/... Some Fats Are Good For You: http://www.webmd.com/content/article/49/... Antioxidants in Green and Black Tea: http://www.webmd.com/content/article/104... What You Should Eat Daily: http://www.oprah.com/health/yourbody/sli... Best Foods to Fight off Disease and Keep You Healthy: http://www.oprah.com/health/yourbody/sli... *3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly. The following is a website and numerous articles on cardiovascular, core, and strength training: Exercise Prescription on the Net http://www.exrx.net/ Starting an Exercise Program: http://www.primusweb.com/fitnesspartner/... Strength Training Basics: http://www.primusweb.com/fitnesspartner/... Cardiovascular Machine Workouts: http://www.primusweb.com/fitnesspartner/... Balance Your Way to a Stronger Body: http://www.webmd.com/content/article/64/... Understanding Your Training Heart Rate: http://www.primusweb.com/fitnesspartner/... Exercise Errors: http://www.primusweb.com/fitnesspartner/... Getting a Flat Stomach: http://www.webmd.com/content/article/71/... Weight Lifting - Does Order Matter: http://www.webmd.com/content/article/80/... Encouraging Exercise in Your Kids: http://www.webmd.com/content/article/95/... Strength Training Safe and Effective for Kids: http://www.webmd.com/content/article/32/... *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 鈥淒ietary Guidelines for Americans 2005鈥? 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. Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck! *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. Source(s): My 25 years of health research and experience. Source Links: Calorie Calculators: http://www.nutritiondata.com/ http://www.calorieking.com/foods/... Calculate Basal Metabolic Rate (BMR): http://health.discovery.com/tools/calcul... Physical Activity Calorie Calculators: http://primusweb.com/fitnesspartner/jump... http://www.weightlossresource.com/tools/... Calculate Calorie Requirements: http://www.primusweb.com/fitnesspartner/... Free Online Diet and Fitness Calculators: http://www.mypyramidtracker.gov/... http://sparkpeople.com/ http://www.fitday.com/ Body Weight Calculators: http://www.halls.md/ideal-weight/body.ht... http://www.kidshealth.org/kid/exercise/w... Glycemic Index and GI Database Website: http://www.glycemicindex.com/ Harvard School of Public Health Article on Carbohydrates: http://www.hsph.harvard.edu/nutritionsou... MayoClinic Article on Water: http://www.cnn.com/health/library/nu/002... Food Pyramids: http://www.rayandterry.com/html/images/p... http://www.mypyramid.gov/ Foods to Eat: Antioxidant Superstars - Vegetables and Beans http://www.webmd.com/content/article/104... Antioxidant Loaded Fruits http://www.webmd.com/content/article/104... Good Carbs Mean Better Weight http://www.webmd.com/content/article/100... The Benefits of Protein http://www.webmd.com/content/article/85/... Some Fats Are Good For You http://www.webmd.com/content/article/49/... Antioxidants in Green and Black Tea http://www.webmd.com/content/article/104... What You Should Eat Daily http://www.oprah.com/health/yourbody/sli... Best Foods to Fight off Disease and Keep You Healthy http://www.oprah.com/health/yourbody/sli... Certified Trainers: http://www.acsm.org//am/template.cfm?sec... http://www.nsca-lift.org/ http://www.acefitness.org/ http://www.nasm.org/ Cardiovascular, Core, and Strength Training: Exercise Prescription on the Net: http://www.exrx.net/ Starting an Exercise Program http://www.primusweb.com/fitnesspartner/... Strength Training Basics http://www.primusweb.com/fitnesspartner/... Cardiovascular Machine Workouts http://www.primusweb.com/fitnesspartner/... Balance Your Way to a Stronger Body http://www.webmd.com/content/article/64/... Understanding Your Training Heart Rate http://www.primusweb.com/fitnesspartner/... Exercise Errors http://www.primusweb.com/fitnesspartner/... Getting a Flat Stomach http://www.webmd.com/content/article/71/... Weight Lifting - Does Order Matter http://www.webmd.com/content/article/80/... Encouraging Exercise in Your Kids http://www.webmd.com/content/article/95/... Strength Training Safe and Effective for Kids http://www.webmd.com/content/article/32/... Sleep Website: http://sleepfoundation.org/ Dietary Guidelines for Americans 2005: http://www.cbsnews.com/htdocs/pdf/foodgu... Realage Website: http://www.realage.com/ AirNow Website: http://airnow.gov/ Indoor Air Purifier Ratings: http://www.air-purifier-power.com/top-10... 1ST OF ALL YOU SHOULD KNOW YOUR IDEAL WEIGHT. BEST THING FOR HEALTH IS TO LOOSE WEIGHT SLOWLY AND TILL YOU FEEL ENERGETIC. SUDDEN WEIGHT LOSS CREATES PROBLEMS WITH BODY SYSTEMS. SO, JUST ENJOY YOUR TRAINING AFTER SETTING EXACT GOAL AS PER YOUR IDEAL WEIGHT ACCORDING TO YOUR HEIGHT. Aren't you starving? It sounds like you are burning WAY more calories than you are taking in and that's just not very healthy. If you really want to lose the 16 lbs, you'll need to eat more. I know that sounds contradictory but if you don't eat enough, your body will store the fat and your metabolism will slow down. You need to eat a lot of fruits and vegi's and do it regularly....like every few hours so your body thinks it has plenty of food and will burn the excess. Check out the USDA food pyramid to understand what you should be eating everyday. With proper diet and excercise, you could lose 16 lbs in as little as 8 weeks. http://www.mypyramid.gov/ You can neve exercise to much. See the reason she said that is because, if you are trying to loose all those pounds you are loosing by exercising and drinking fizzless drinks but, some is going to turn into muscle while the rest is flushing fat. It goes 2 ways while at the same time your weight will probably go up and the drop according to your body. If you are having serious trouble and are thinking you may be doing something wrong a sure way to loose is become vegetarian. One thing..your body will put things in order and you can practically eat anything you want with hardly any carb counting. It is a sacrifice but, is well worth it. I lost 15 pounds in a month and am sure to loose a lot more. Plus your body will go to the great figures on the height, weight, and age charts you find in the doctors office. It also reduces chance on heart attacks, strokes, and certain cancers...mostly all problems we find latter on in life. Good Luck! Experiance |
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