Knowing how teenage girls are, you could be just 3 or 4 pounds overweight and are stressing about it. But if you are seriously over weight then Adrunn is pretty much right on.I was 5 11 , 251lbs with a 50+ inch waist and I m sure a 60 inch stomach. I now weigh 174lbs and have a 33 inch waist.There is no quick weight loss program without excersice. The more you exercise, the more weight you will lose. The more you change your eating habits, the more you will lose. Muscle is heavier than fat. As you tone up, you will gain weight because the muscle you were not using is now being used. You will also build muscle as you lift weights and work out, so you will gain weight.BUT!!! Don t get discouraged!Everybody normally gains weight before losing weight, because you are toning up your muscles. I gained 10 pounds before the weight and inches started coming off. Once your muscles are toned and ready, you will be surprised at how fast the weight will come off. After I toned up I lost as much as 6 pounds in one week.There will be weeks where you will not lose any weight. This is why you don t go by your weight loss. Go by your measurements. Measure yourself, then keep track of those measurements once a week. At first you will not notice anything, but keep at it. Then your body will take off some fat, then you will tone, then take off fat, then tone, etc....I ve even had weeks in a row where no weight came off, but I had to buy new clothes because the inches did.Remember, there are some beautiful women who are athletes and look small, but you would be surprised at how much they weigh because of their muscle tone.Now get started. Go to the sidewalk and start walking, but not around the block. Walk in a straight line for some blocks so you are forced to walk back. You go farther as you get healthier. You speed up as you get healthier. Speed is not important yet. THE LONGER YOU EXERCISE IS BETTER THAN THE FASTER YOU EXERCISE. If you are way over weight and anybody teases you about exerciseing, don t get discouraged. You have to start somewhere, ignore them. The girls will be jealouse of the new competition for the boys and the boys will be asking you out.As you exercise you will learn discipline to keep yourself healthy through the rest of your life.
Cardio (running, jogging, swimming, bikin) etc.Weights (bench, cleans, squats)Abs (crunches, situps, legups)
Cardio knocks the most weight off. Also, if you use weights, (seperate from the cardio) you ll see results in about 2 weeks in your arms and back. I recommend that you jog for about 5-10 minutes, stretch, then lift some lighter weights (do 12 reps for each, 3 times). Then do walking lunges (meaning you move forward with each lunge, you ll end up across the room), then do cardio. Then jog again, stretch again and you re done.Things to do with the weights:-Bicep curl-Hold the weight over your head with both hands, then slowly bend your arms so the weight is behind your head. Then bring it back up.-Lift the weight from your chin up, then back down-Have an arm at each side, or both hands holding one weight, and stand straight. Then slowly lift the weight until both arms are straight out and even with your chest. Then lower it and repeat. -Bending your knees slightly and having them shoulder width apart, hold one weight with both hands and curve to your side. Swivel to the other side with the weight and repeat. Cardio:-You could run, bike, swim, shadow box, or jump rope.-Some other things you could do would to crouch and jump as high as you can and reach with one hand, and then do it with the other side. Do this as fast as you can for 30 seconds.-Stand next to a step, facing the wall. Jump on and off the step 12 times. Repeat with the other side.-Step up and down a step with one leg doing the stepping each time for 12 reps. Repeat.-With your back against the wall, get into position like you are sitting, so your calves and thighs form a 90 degree angle. Basically, sit in the chair position with no chair, for a minute.-Bicycle crunchesAnother exercise that works great is if you lay on your side. Use one arm to prop your head up (like when you re lounging, you bend your arm and put your head in your hand.) Put the other arm in front of you, palm on the ground. Bend your knees. Then keeping ankles together, squeeze your inner thighs and slowly lift your knee up. Then slowly put it back. Do this 12 times for each side.Remember, when doing crunches, never put your hands behind your neck and head. And when doing lunges, make sure your knee never goes over your foot. Also, sit-ups do more harm than good!
No miracle pills necessary. The truth is ........ what people don t want to hear. You can lose weight if you finally decide to get off your.......... couch. Diet pill companies get rich on people that don t want to do what it takes to lose weight.How to lose weight for free. Most kids workout doing what they love. Go back to what you liked as a child if it s roller blading, basketball, swimming. The thing is to keep you workout fun, so you keep doing it for life. Running is the most effective way to lose weight 100 to 150 calories burn per mile (4 laps on a track = 1 mile). Most people will have to alternate walking and jogging until they build the stamina to jog non-stop. Other benefits of running you don t depend on anybody to get your workout like someone to spot you at the gym or a team in basketball. The other thing is you go at your OWN pace.The body doesn t burn fat by sections. You will burn fat in general when you raise your body temperature by working out the only thing is some fat resist to burn off so you have to work harder at it. Running is a great way to burn fat. Weight training can confuse people. People workout for 2 months and don t see a change in the scale and give up. Weight training is excellent to gain muscle and tone up but if you are gaining muscle thats why you don t see a dramatic change on the scale. Actually MUSCLES WEIGH MORE THAN FAT but this is good. The more muscle your body grows the leaner you will get. Why? Muscles when put into use they burn calories, thus the bigger the muscles the more calories you ll burn and the leaner and tone you ll appear. That why at the gym the trainers will measure your BMI (Body Mass Index). Let me give an example if a guy started going to the gym weighing 200 pounds and 30% of that is fat yet 3 months later he might still be 200 pounds but with only 25% fat that means he gained 5% of his body weight in pure muscle.Step 1Determine Your Daily Calorie GoalTo estimate your daily calorie needs for MAINTAINING your current weight, take your present weight and multiply by 13. That number covers your metabolic needs for the day, factoring in a bit of light activity. So if you weigh 180 pounds, you need about 2,340 calories per day. To lose a pound a week, you must then create a calorie deficit of 500 calories a day (3,500 calories equals one pound).How many calories you can cut from your diet depends a lot on how much you re eating right now. There s a big difference between cutting 500 calories if you re eating 1,500 a day than if you re eating 3,000. But remember: Weight loss is a lot easier when you factor in your running mileage (1 mile = 100 calories). So your calorie deficit can--and should--be created by eliminating some calories from your daily diet and increasing the number you burn per day through running.Step 2Distributing Your CaloriesAfter you ve determined the total number of calories you should be consuming per day to meet your weight-loss goals, divide those calories so that 50 percent of them come from carbohydrates, 25 percent come from protein, and 25 percent come from fat. So, for example, if you ve determined that your daily calorie goal is 1,800 calories, then 900 of those calories should come from carbohydrates, 450 from protein, and 450 from fat. Remember: You re not striving to have every food you eat meet this ratio. You re simply aiming to get your total daily calorie intake to fall within these guidelines.Step 3Selecting CarbohydratesLots of runners will look at the 50-percent carbohydrate guideline and think they ll go into macaroni withdrawal. They ll argue it s not enough--that they need 60 percent or more. After all, carbohydrates are the body s preferred energy source.While it s true that elite runners need a very high percentage of calories from carbohydrates, recreational runners simply don t need as many carbs. Taking in 50 percent of your daily calories from carbohydrate sources will provide you with all the energy you need.Because high-carb foods sustain you during your workouts, they are best eaten just before and just after your runs. When choosing which carbs to eat, opt for those that are fiber-rich and have a high water content to keep you feeling full.Carbs to Choose OftenFruits (about 60 calories per serving)Apple, orange, pear, nectarine: 1 small (tennis ball size)Banana: 1 small (5 inch)Peach, plum: 1 medium (fist size)Grapefruit: 1/2 whole fruitCanteloupe: 1 cupBerries: 1 cupFresh pineapple: 3/4 cupCanned fruit (in its own juice): 1/2 cupLow-Starch Vegetables (about 25 calories per serving)Carrots, celery, cabbage, brussels sprouts, broccoli, cauliflower, eggplant, leeks, onions, green beans: 1 cup raw or 1/2 cup cookedGreen pepper: 1 wholeAsparagus: 7 spears cooked or 14 spears rawLettuce/raw greens: 1 cup 100-percent vegetable juice: 1/3 cupCarbs to Choose with Caution (watch those portions!)High-Starch Vegetables (about 80 calories per serving)Beans (lima, navy, pinto): 1/3 cupCorn: 1/2 cupPeas/lentils: 1/2 cupBaked white or sweet potato with skin: 1 small (tennis ball size)Pasta/Rice (about 80 calories per serving)Couscous (cooked): 1/3 cupBrown or white rice (cooked): 1/3 cupNoodles/pasta (cooked): 1/2 cupBulgur (cooked): 1/2 cupBreads/Cereal/Crackers (about 80 calories per serving)Tortilla (white or wheat): 1100-percent whole-wheat bread: 1 sliceMini-bagel: 1English muffin: 1/2Pretzels: 3/4 ounce or 8 sourdough nuggetsPopcorn (air popped): 3 cupsSaltine crackers: 6Rice cakes (all varieties, large): 2High-fiber cereals: 3/4 cupOatmeal: 2/3 cup cooked or 1 instant packetStep 4Selecting ProteinsWhile protein s primary role is maintaining muscle integrity, it also satisfies hunger. Protein provides a greater feeling of fullness, ounce for ounce, than an equivalent amount of carbohydrate. The effect: You re content with fewer calories. That s why 25 percent of your calories should come from protein.When you choose proteins, lean is always best. Fat adds flavor to protein--but also calories. So be sure to limit the number of calories in the protein sources you choose. A good rule of thumb: The fattier the protein, the smaller the serving.Protein PicksVery lean (about 35 calories per serving)Chicken or turkey breast (skinless): 1 ounceFish fillet (all whitefish): 1 ounceCanned, water-packed tuna: 1 ounceShellfish: 1 ounceEgg whites: 2 largeEgg substitute: 1/4 cupLean (about 55 calories per serving)Chicken or turkey (skinless dark meat): 1 ounceSalmon, swordfish, herring, trout, bluefish: 1 ounceLean beef (flank steak, top round, ground sirloin): 1 ounceVeal or lamb (roast or lean chop): 1 ouncePork (tenderloin): 1 ounceCanadian bacon: 1 ounceLow-fat hot dogs: 1Low-fat luncheon meats: 1 ounceDairy Products (about 90 calories per serving)Fat-free or 1-percent-fat cottage cheese (calcium fortified): 1 cupLow-fat, sugar-free yogurt: 3/4 cupFat-free, sugar-free yogurt: 1 cupLow-fat cheese (all types): 2 ouncesStep 5Selecting FatsMost dieters immediately start cutting fat. But instead of just cutting out junk-food sources of fat, they also cut fatty foods that are healthy, including nuts and nut butters, and olives and olive oil.Foods with a little fat help slow the rate of digestion and provide a sense of fullness. Try to get 25 percent of your daily calories from good fats by selecting heart-healthy vegetable, nut, and fish sources.Fats of ChoiceFull-Calorie sources (about 50 calories per serving)All oils: 1 teaspoonAvocado (medium): 1/8Almonds, cashews, filberts: 6Peanuts: 10Pistachios: 15Olives (green or black): 8 mediumPeanut butter (creamy or chunky): 1 teaspoonReduced-Calorie sources (about 25 calories per serving)Light tub margarine: 1 teaspoonLight mayonnaise/salad dressing: 1 teaspoonLight cream cheese: 1 teaspoonFat-free salad dressing: 1 tablespoonStep 6Establish an Eating/Running PatternThe wild card in the 50-25-25 eating plan is how you distribute your calories throughout the day. That depends on your running schedule. Because you want to eat the bulk of your carbohydrate calories around the times when you will be active, you need to know ahead of time when you re going to exercise each day. Then select mostly carbohydrate-rich foods to fuel up beforehand or afterward. By eating most of your carbohydrate calories around your runs, you ll then eat most of your protein and fat calories the rest of the day when you re more sedentary.Remember one other guideline when establishing your daily eating pattern: Don t go too many hours without eating or your brain will signal starvation mode and stimulate your appetite. So go ahead and have a morning, afternoon, and evening meal, along with snacks. Just make sure that when you tally up all your eating, you re still within your daily calorie range.Drink lots of water throughout the day to keep hydrated during your runs and enjoy the added benefit of feeling full so you don t eat fatty foods. There are runners websites that are full of great tips. There are also websites By the way. How many overweight marathoners have you seen? Good luck :)
Try this, you can feel and see results in about three days. Muscle will outweigh the fat so don t let the scale discourage you :).For exercise, try switching it out everyday, so your body doesn t get used to the exercise (Monday Arms, Tuesday Stomach, Wednesday Legs, Thursday Rest, Friday Arms, Saturday Stomach, Sunday Legs). Also, one the days where legs or stomach or arms come back around the second workout of the week focusing in that area, try switching the exercise out too. For arms maybe lift weights (if you have none then use cans and be sure to hold them away from you or they won t work). For stomach, you can sit on a bouncy ball and do crunches (don t hold onto your legs), for legs, maybe lay on your side propped up on your elbow and lift the top leg slowly up and down, then switch. If you are can t exercise an hour, that s fine but try increasing the time every week or so. If you are old enough to buy equiptment or go to a gym, try that. As you get further into it, maybe you can buy some equipment for mainly those three areas I listed. Also, walk home from places or on the commercial break, get up and run wall to wall.Also, a REALLY good workout is at youtube.com and search for 8 minute abs, 8 minute legs, 8 minute buns, and 8 minute arms. Try doing these on other days (ex.: Monday arms and workout from youtube, Tuesday legs not workout from youtube, Wednesday stomach and 8 minute abs, Thursday rest, Friday arms no 8 minute arms, Saturday no 8 minute abs, Sunday 8 minute legs. Try doing those how I listed above and don t do it more than once a day along with your daily workout.For food, which is very important (70% of weight loss is food intake while 30% is excercise, though both are VERY important), try this schedule.Breakfast:Whenever you wake up or an hour after.Drink of choice: One hour after breakfast (all other drinks being water.Lunch: 1 1/2 hours after drink of choice.Snack: 1 1/2 hour after lunch (or two hours after lunch).Dinner: 2 hours after snack.Try portioning your food, one cup for meals and half a cup for snacks and drink of choice. As you get more used to this, you can decrease your portion sizes.Also try measuring your calorie intake and try exercising over the amount of your intake to build muscle which burns access fat. You can measure that at www.myfitnesspal.com where it measures EVERYTHING for you :).If you drink cokes and need help with that, try slowly decreasing the amount of cokes you drink, one day the usual, and decrease half of the amount of that you usually drink until it s half a cup a day.While your exercising, I have a problem with wanting to eat then and I m sure everyone else does too so maybe bring a mug of ice with you and eat the ice so you get a little munch out of it and you hydrate yourself while doing no harm to yourself or your diet.Hope this helps and good luck! :)Also, at www.myfitnesspal.com if you do everything it says exercise an hour a day, eat the amount of calories! Just keep in mind that whichever diet you do YOU CAN DO IT!!!! Good luck :)I ve been doing this and so far I ve lost 6lbs in 5 days :)Good luckCheck your BMR and eat that amount of calories (BMR is the amount of calories that you burn daily just by breathing, sleeping, etc. so if you eat that much, you burn it plus exercise will be burning more then your intake :)
