My ideas? Try to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. Work hard, but don t over 60 minutes at a time. Do planks and other abs exercises on alternate days.On training days, do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!Don t look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.Read magazines like Shape, Womens Fitness, Fitness, etc to get tips and to stay motivated.Good luck and stick at it. This plan has lost me 20 lbs in 12 weeks so far, just go for it!
It depends of your metabolism and of course your age if your are increasing your height the scale will show moire weight.But try to run 30 minutes a day will be enough, also try to eat separately many times during the day.
Running is good, but eat a little before you run, then you don t add calories after the run when you are snacking. Also the food should be fruit and veg, to give you energy that can be burned off while you are running...get it?
Nothing drastic at your age. Run to your hearts content. Omit all junk and fast food along with sodas and diet sodas.For the next two to three months concentrate on a diet rich in fruits and veggies with chicken and fish. Your weight will drop about five pounds per month and who knows maybe you will continue to eat healthy.
Here are 10 golden tipsTo lose fat, you need to eat fewer calories or burn more energyYour body stores the excess calories that you consume as body fat. So if you want to reduce your body fat, you need either to consume fewer calories, or burn more energy. Any weight-loss programme is only going to succeed if it delivers one or both of these. Don t diet: run instead. Dieting will reduce your muscle and water content as well as your body fat. It is difficult to keep up a diet, because you continually have to fight temptation. Limiting what you eat can also be unhealthy. Exercise, by contrast, will burn calories, increase your lean muscle and body tone, and raise your metabolic rate. If you increase you exercise, you can continue to eat enough to make you feel satisfied, and get a wide range of vitamins and minerals, without putting on weight. It will improve your appearance, reduce stress, and improve your health. Don t begin a diet and start to run at the same timeIt is a bad idea to begin a diet and start to run at the same time. When you are a runner your body needs plenty of fuel and a wide range of vitamins and nutrients. If you begin a diet at the same time as you start to run, you may find you do not have enough energy or other nutrients to run, and you will risk illness or injury. You may want to rebalance the composition of your diet (see below) but do not try to restrict your food intake when you start running. To lose more body fat, exercise moreTo estimate the amount of calories you need, first multiply your weight in kilograms by 33. This gives you your calorie requirement for a moderately active person who does not exercise. On top of that, to walk, jog or run a mile uses about 100 calories. (It doesn t matter how fast you do it: the energy used is about the same.) From this, you can calculate the amount of calories you should consume each day to reduce your body fat. Never cut your calorie intake to below 80% of your calorie requirement. Running regularly also increases your resting metabolic rate, and increases your percentage of lean muscle, so increasing your energy consumption throughout the day. Over time, for every extra 6 miles a week you run, your equilibrium body weight will settle at about 1kg lighter. Rebalance what you eatEat about 55% of your daily calorie intake as carbohydrates, 15% as fat, and 30% as protein. Within this broad framework, eat a varied diet, with plenty of fresh and unprocessed food to ensure that you get the right vitamins and minerals. Carbohydrate and protein are about 4 calories per gramme; fat is about 9 calories per gramme. Carbohydrates, particularly dietary fibre, tend to be bulky and so make you feel full without providing too many calories. Eat proteins with carbohydrates (eg a handful of nuts when you eat a banana) to prevent your body from overreacting to the sugars. Drink plenty of waterDrinking more water will help your running, your health and your complexion. It will also make your stomach feel more full, and so reduce any tendency you might have to snack. Don t try to lose weight by losing water (eg running in a track suit to make you sweat more.) The weight loss from dehydration will be purely temporary, and the dehydration will make it more difficult for you to exercise as hard or as long, so you will end up burning fewer calories. Dehydration can make you very ill, and in extreme cases may be fatal. Focus on your body fat, not your weightExercising will increase your lean muscle, which is more dense than fat. So you may find that when you begin an exercise programme, your weight goes up, or does not fall, because the extra muscle more than makes up for the reduced fat. But you will nonetheless have less fat, and a better toned body. Running more slowly will not burn more fatYou may have heard about the fat burning zone , or seen machines in the gym which suggest lower exertion levels to burn fat. But running further will always burn more calories - so the best way to burn fat is to run as far as you can. (See the annex for a longer explanation of this.) Exercising part of the body does not reduce the fat in that part of the body. You sometimes see people in gyms exercising their legs in the hope of reducing the fat on their thighs. It won t work. When your body supplies energy to muscles, it does not burn nearby fat. Sadly, the fat often comes off just where you don t want it to! Working particular muscles may improve the appearance of that part of your body by increasing muscle bulk and tone, but it won t reduce the fat there. Don t overdo it.You should not try to reduce your body weight by more than 1% of your bodyweight in a week if you want to do it safely and sustainably. If you continue to run regularly, your body fat will fall away over time. Sit back and enjoy the running. You may find that you do not lose as much weight as you expected, because of the replacement of fat by lean tissue, which is heavier than fat. But your body shape and appearance will improve.
The equation for weight loss is to increase caloric expenditures while decreasing caloric intake. Simply put, one must exercise more while consuming less. Please note the article below concerning dehydration. As a runner, you must not be dehydrated. Dehydration will decrease your speed and stamina. I imagine that you train by running 2-4 miles per day. Remember stretching is a vital part of your work out. Also remember that weight loss in itself will not make you run faster.
run away from your dining table! Only restricting your intake will help in reducing weight
To lose weight, a person has to reduce the calorie intake by some amount by modifying their diet. A diet without sufficient nutrients will only increase the appetite of the person trying to lose weight. Since most people combine a diet with an exercise plan, additional nutrients are required for the growth of muscles required to increase the metabolic rate required for long term weight loss. More information available at http://tinyurl.com/jax5h
yes by running
