Health & Medicine
Weight Loss Tips
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General description of how to lose weight in long run
For most people, lose weight is a like a dream and hard to be achieved. And very often, regain of lost weight is common after temporary weight reduction.
The good new is there is lots of researcher study in the area of weight lose. And can show you the best healthy weight loss tips.
The KEY is "STOP WAITING"
Most people would like to keep the weight loss program the day after tomorrow. The fact is you just worsening the situation.
Good ways to lose a few pounds:
1. Do exercise
2. Eat with control
Change the lifestyle and be more concern of what you eat and what you do daily would help you a lot in reducing weight. Let's me with you in the process of reducing weight. It is not that harsh a process of what you think.
I experience weight loss from 200lbs to 170lbs in about nine months time. It is not that difficulty as I thought of before. The key is to get start! Once you get your weight in control, you would found your life be more easy!
Table of Contents
Weight Loss experience sharing
Week 8: Permanent Weight Loss pt 2
Week 8: Permanent Weight Loss, part 2 GOALS What are your fitness goals? Body Shaping / Weight Management / Muscular Strength / Improve Health / Exercise Adherence / Improve Lifestyle / Improve Diet / Improve Self-Image / Aerobic Improvement / Psychological Health / Meet Social Needs NUTRITION Cut saturated fats & simple carbohydrates as much as possible. Research what types of food this is. Keep some unsaturated fats, sodium, and complex carbohydrates *** FITT training principle: Frequency, Intensity, Time, Type [using my own Strength Target example] Frequency: ~ 3 gym sessions a week. Intensity: ~ full intensity, choosing weight amounts that allow you to barely complete 3 sets. Get 7-8 hours of sleep, this is when hormonal muscle growth occurs! Time: ~ No more than an hour of anaerobic (strength) training, plus 20-30 minutes aerobics, plus shower. Maybe 2 hours total at the gym. Type: ~ CARDIO: 20-30 minutes, STRENGTH: target all muscle groups, 3 sets, 5-10 reps each (I'm doing 5). Rest 1-2 min between sets. Work to exhaustion. Time to discover new muscles to get sore. Also, just be as smooth as possible on the machines, don't use explosive moves or cheat with body weight. *** This week's Fitness: ~ Write out your complete schedule for the week. Pencil in your (increased?) gym sessions and commit to them! ~ Know your fitness Goals and Target: Strength, Endurance or Bulk. Follow the FITT training schedule for yours. (If you need training info, email me, no charge). ~ Cut saturated fats & simple carbohydrates as much as possible. ~ Try to schedule 3 meals and 2 between-meal snacks per day. Eat your biggest meal 2 hours before the gym session. Try to stop eating after dinner. (The biggest meal should be before training, not an inactive period). ~ List the meals you usually eat. Are any of these foods on the saturated fat / simple carbohydrate lists? Replace them, perhaps with veggies. ~ Consider consulting a trainer to help you find your target BMI and optimal weight for your fitness goals. They can also give you tips for optimal usage of gym equipment. An ISSA-certified fitness trainer can help you lose weight using the Zig Zag method. This is a method of targeting ideal weight for your body type & age, and alternating calorie-cutting (resting days) with calorie-increase (training days). It's scientific and careful calorie-management. Later I'll examine it more closely. In order to do it we use a special formula, with some specific information such as BMI. A trainer can help to understand our target weight and exactly what to eat and how to effectively mix diet with training. Starvation won't work! And of course I'm happy to help you with any questions. How's the fast food these days? It's just not as appetizing anymore, is it! You're doing fantastic! You've got strength, guidance, perseverance, faith and CHANGE!~ http://www.cafepress.com/atlasgymwear
Runtime: 9:57 | 809 views | 3 Comments
You can reduce you weight! YOU CAN!
With patience and discipline, you can achieve your body weight goals!
Do Exercise
Burn out the fat
Introduction to Weight Loss Exercises
Pushups
Squats
Lunges
Dips
Chin ups
Step ups
Wall sit
Plank
Abdominal Crunches
Walking lunge
Before you do your weight loss exercise, remember to do sufficient stretching warm up exercises before head.
How long should I do the weight loss exercises?
The easier way is to measure how many repetitions of a chosen exercise you can do in 1 minute or how long you can hold a particular position for.
When you get fitter and stronger, you can do more or hold in position in longer period of time.
Plan for your weight loss program
You can plan your weight loss exercise in sequence which consist of different exercise in order to give fun and train up your different muscles. Such as:-
Exercise 1 - Skipping
Exercise 2 - Bodyweight Squats
Exercise 3 - Shadow boxing
Exercise 4 - Bodyweight lunges
Exercise 5 - Star jumps
Exercise 6 - Wall sits
Exercise 7 - Stationary Cycling
Exercise 8 - Pushups
Exercise 9 - Jogging
Exercise 10 - Step ups
Each exercise lasts for one minutes then after the ten exercise, you can take some rest then repeat the 10 exercise one or two more times per day.
The above listed exercises are some suggests you might do for fat-burning body weight loss exercises.
Do weight loss exercise ANYWHERE, ANYTIME!
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Tricks for reducing weight with ease
Drink HOT water!
Hot water can speed up body metabolism and help you burn up more calories. So drink hot water instead of cold water would help you burn up the fat.
Eat more FIBER!
Our body cannot digest fiber, so the more you eat foods like bran cereal, you less food would eat for the day. Because you feel so full when you stomach fill up with all the fiber!
Eat RICE with liquids
Rice would expand in your stomach when mix up with liquids which would make you feel full and eat less as the result.
All the little tricks are helping you to burn up fat unconsciously or to make you feel full in order to eat less. As the result, you would have your weight reduce and stay health and fit finally.
How to Eat Healthy
Control the food you eat help alot in weight loss
Eat more vegetables & eat fresh.
Do not be overly-restrictive
Everyone has their own treats. Therefore you only need to watch out for how frequencey and the quantity you eat every time. You can take small treat once in a while like a reward to your weight loss experience.
Beware of sugary drinks
Do not drinks too much juices, tea or coffee, because they all add up a lot of sugar intake. Another option is to drink at least 8 glasses of water a day. It would keep you with sufficient water but also help to make you feel full.
Keep a food diary
Put down the food you eat every day like a diary of how you eat daily. It helps you to see your eating pattern and let you modify it with ease. Let's professional dietitian review your eating pattern and let him suggest you with a more healthy diet manual.
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Fiber Up! 50 Ways to Cut Cholesterol, Lose Weight, Reduce Blood Pressure and More!
Amazon Price: (as of 10/12/2008)
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Amazon Price: (as of 10/12/2008)
Eat Low Fat foods equal to eat low Calorie?
There is not much difference in calorie between low fat food and the regular version food. Therefore, if you like certain higher fat food, limit the portion you eat instead of taking the food out totally. It would only make your process of keep healthy weight more difficulty and hard.
DON'T THINK YOU CAN EAT MORE WITH LESS FAT CONTENT FOOD!
Other weight loss tips
- Easy weight loss
- An easy weight loss program that works every time has yet to be invented but that doesn't mean you should give up looking. There are a number that are very good and can benefit anyone looking too shed some extra pounds. Being overweight is the cause of many serious medical conditions which can require long term attention but obesity also has a negative affect on the way we see ourselves.
- Lose Weight And Eat As Much As You Wish
- Is it a good news for all people who want to reduce weight but do not need to reduce diet?
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jjing2008
I lost 50 pounds in four months. If you like to know how I did it, please read my experience and wish it would be helpful to you too!
What's here
- Table of Contents
- Weight Loss experience sharing
- You can reduce you weight! YOU CAN!
- Do Exercise
- Let's eBay help you reduce weight
- More...
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