The following healthy living recommendations will help you if you��re 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. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and register your physical activities.*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. Avoid ��High Glycemic Load Carbs�� (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water. Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/P��*3) Exercise on most days by doing cardiovascular training and/or resistance training activities. Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is ��Weight Training for Dummies��. A superb magazine to buy with excellent resistance training routines that will not get you bored is Muscle and Fitness . Signup for the free newsletter.A good book to buy that teaches you the cardiovascular training basics is ��Fitness for Dummies��. *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 ��Dietary Guidelines for Americans 2005��. A superb book to read is ��You The Owner��s Manual��. An excellent periodic publication is the ��Nutrition Action Health Letter��. A reputable test you can take to measure your biological age is at http://realage.comLook 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. Email me if you want a good indoor air purifier recommendation and if you have other questions.*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.
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Walking for Weight LossWalking helps you shift your attitude toward health, fitness, and weight loss.Take a year to move through the following 3 steps to make gradual but positive lifestyle changes. Walk : weight loss 1. Just get out there and walk a little. Build a daily habit. Let��s call it being active. Don��t think about changing clothes, going to a gym, jumping around for an hour, or changing clothes. Just take a short walk to the bus stop, the corner mailbox, or the convenience store for a gallon of milk. Find ways to add an extra 2,000 steps into your daily routine. Buy and wear a pedometer to measure your steps. A 20-minute walk is about 120 steps per minute, or 2,400 steps. You can break that up into 3 walks of 800 steps each. How far you walk or how fast you walk aren t important. It��s simply walking in short spurts most days of the week. Be careful. Once you start paying attention to walking, you��ll want to walk farther. Add a simple 4-minute stretch routine a few days a week after your walk to maintain your natural range of motion. Just stand up, even if you��re at work fully dressed in work clothes. Put one leg back, bend the front knee, and lean forward to stretch the calf muscle. For thighs, grab your ankle from behind, keep your knees close together. Lean forward to stretch your lower back. Eventually add a simple 2-minute warm-up before you walk: Hold on to a railing for balance and circle your ankle, one leg at a time. Then swing each leg, forward and back. Put your hands on your hips for a circular trunk rotation. This gets the blood flowing and leaves your muscles less prone to injury. Goal: You��ll realize you don��t have to hurt to feel better. After a walk, you��ll feel invigorated and happy. 2. Walk longer, build strength. Start increasing your walking distance, and you��ll begin to see weight loss. During this second phase, increasing distance means increasing time to 45-60 minutes 2 days a week. Walking for weight loss You can cover serious distance in an hour of walking and walk even longer on weekends. Build up to a half-day or day-long hike. This increase in duration increases weight loss, burns more calories, and builds strength as you get off the beaten path and hike up and down hills on a challenging course. Hike 2 miles somewhere and back at a brisk pace. Ask at any outdoor shop about the best places to hike, such as conservation land, state parks, a waterfront, or rail trail. Go for a full-day trek through a bird sanctuary, take a picnic to a waterfall, or go on an organized hike with a group. When the weather outside is frightful, many people turn to treadmills. Admittedly, treadmills are boring, but spice up a complete treadmill workout by using elevation to give the sense of a trail. You don��t have to follow the preprogrammed courses. Create your own interval training with hills. Make it a mental game. Life isn��t automated, and your treadmill workout shouldn t be either. Ascend and descend by varying your elevations and speeds. Pick 5 of your favorite CDs for your portable Walkman �C classical, country, rock and roll, even rap. Hit random play, and whatever song comes up, go that tempo. Start and end with an easy one. Put a fan in front of the treadmill to create natural cooling from the wind you��d normally get on a trail. Keep an activity log. Noting your daily activity is a great motivator, especially when you see those miles start to build up. Tally your daily, weekly, and monthly totals. You��ll hate to write down ��0�� for any day. Goal: Walk vigorously for a longer period of time twice a week. If you don t see dramatic weight loss, it may be because you are building muscle. 3. Walk faster and seek variety. In this 16-week segment, you��ll find the athlete within. Speed up your walking and you��ll see total body fitness improvements. A couple days a week, go fast enough to break a sweat and breathe hard. walk for weight loss Use the 1-to-10 scale of perceived rate of exertion to measure endurance. Think of 1 as watching TV; 10 is sucking air (you can��t go any farther). Daily walks, for example, are 5 or even 6-6.5 sometimes. Twice a week, crank it up to 7, 8, or 9 on a steep hill for a few minutes. Now you��re burning serious calories and building real aerobic fitness through interval training. Need variety? Complement your walking with a counterbalancing exercise such as martial arts, yoga, water aerobics, or a court sport like tennis. Goal: Walk in a 5K or 10K event such as a corporate cup run/walk, a fund-raising race for the cure, or other organized community activity. How to measure progress: Other than simply feeling great and watching the scale, you can actually measure what fitness walking is doing for your body. Before you begin your activity program, have your doctor check your cholesterol, blood pressure, glucose (high levels can be a sign of early or undiagnosed diabetes), and your body mass index. BMI is a number that reflects your height-to-weight ratio (simply take your weight in pounds, multiply by 703 and divide by your height in inches squared��keep this number under 25 for optimal health). Measure again at 26 and 52 weeks. You��ll see marked improvements, but not necessarily on the scale. You may be turning fat into muscle, which weighs more than fat. The best measure is how you feel��about yourself.
eat right, stay fit, don t eat after 7:00pm and drink water
don t eat out a lot of junk food and avoid pop at all costs. I am trying to this and it is working but it is a little hard because i work near a Wendy s and i was going to grab some for dinner but if I am trying to lose weight i shouldn t because it is just going to make me feel like unhealthy person.
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 downMuscular 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 ithttp://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 that means following the food guide pyramid. I have another answer that discusses thishttp://answers.yahoo.com/question/index;��
