My friend is 5 4 and 190 lbs with a body mass of 30.3. And she wants to lose weight so we could train to be WWE Divas together. But she sorta needs help to lose the extra weight. I don t know what to do for her, so could you guys help me!??!
Always Think Fit:First step in exercise is to always Think FIT. To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness levelChoosing an Exercise:The best exercise is an activity that you enjoy enough to really pursue enthusiastically. ?Indoor (Facility) Activities: If the treadmill, stairmaster, rowing machine or stationery cycle doesn t excite you, sample some group activities that strike your fancy. Participate in a group cycling class, beat stress with yoga, find balance with martial arts, stay cool with indoor swimming, or kick some you-know-what with boxaerobics.1. Change your eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead.2. o Substitute aspartame for sugaro Try eating 3 or 4 smaller meals during the day rather than 2 large oneso Eat your main large meal at midday with the other meals much smaller in contento Don t eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body.o Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitaminso Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hourso Drink alcohol in moderationo Stop smoking if you smoke or cut downo Eat more fibre i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruito Eat more vegetables as part of your dieto Eat less dairy products or choose those with less fat content i.e. cottage cheeseo Try steaming or poaching food instead of frying it, frying adds calories by the bucketfulo Cut down on Red meat and eat more lean or better still chicken and fish insteado Use low fat oils in cooking i.e. sunflower, corn or Mazolao Cut down on your salt intake, there are hidden salts even in tinned foodso Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.o Drink semi or skimmed milk as opposed to full creamSimply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fibre but at the same time has a variety of everything thus making it a balanced diet.Calculate your BMR!!!!BMR means Basal Metabolic Rate.It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR.Your BMR is the amount of energy your body needs to function.Then, to lose weight, you ll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula. We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.Step One : Calculate your BMR with the following formula:?Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)?Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)Step two : In order to incorporate activity into your daily caloric needs, do the following calculation:?If you are sedentary : BMR x 1.2?If you are lightly active: BMR x 1.375 ?If you are moderately active (You exercise most days a week.): BMR x 1.55 ?If you are very active (You exercise daily.): BMR x 1.725 ?If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9Create a Calorie Deficit:In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.Every 3,500 calories is equivalent to 1 pound. If you cut back 500 calories a day, you will lose 1 pound per week.If you exercise to burn off 500 calories a day you will also lose 1 pound per week.Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).For more useful information go to read the following articles
Why is everyone concered about there weight? I was concered badly one time, And IGot skinny and it wasn t really fun so I put on a extra few pounds. Your weight is what god wanted you to be, and if you don t like it, then you don t like what god gave you. You should be happy god gave you a life.But!, If you really wanna loose weight heres what you do. swimming season is comingup and I know your really scared people will laugh at you. - with every meal drink Water or Orange juice, Milk sometimes (Milk is very fattening).- If you are bored and you think about eating and you think your hungry don t eat Because you are really not hungry your just thinking about it. So try to do some sit upsor push ups instead. Or do what you like to do.- If you have junk food in your house, then get it all out. Because if you don t have Junk food in your house, Guess what, You want be ABLE to eat it.^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^...Let s say you eat alot of junk food, and you stop eating it. You will drop 15 poundseasy.WHEN YOU SEE A CANDY, THINK OF A HOT GIRL/GUY IN A BATHING SUIT AND THINK WHOYOU WANT MORE.- Get some Fruits in your house loaded, and eat those when you are hungry but try Drinking Lots of water too.- Exercises - 1.) Punch air - Makes your arm look non-fat.2.) Running/walking - Good for you also burns what you ate in the past 24 hours.3.) Biking - Burns the most calories and fun. just ride around fast for 10 - 20 minutes straight.4.) Swimming burns the same and more as biking, because your using your whole body, You can loose 5 pounds by swimming for 2 hours doing fast laps.5.) Weight lifting - Light weights make your muscles the same and get the fat off youalso you look better. Heavy weights - Builds muscles like body builders.But, People like you for who you are and if they don t and you wanna change so they will like you don t because that is not a true friend.But if you are really fat, and you want to impress a girl, then do what I just told you Believe me it works. DONT get frustrated if you don t see results, because it will take about 3-5 days mabey even 2 days if you try really really hard.______________________________...HERES WHAT ELSE YOU CAN DO :Get on your couch and put your behind right on the edge of it or where your comfortable, and start doing sit ups while watching T.V., I do This everynight and moring for 100 sit ups for 3 sets. I did this for 4 days and got a flat stomachYou might start seeing your lower body stick out more, and thats normal, All you do is lay on a flat floor and raise your legs for 25 seconds each for5-7 sets. Do this in the moring and at night. P.S. - Lower body is the hardest part to get tight so don t get frustrated about instant results cause your not going to get instant rusults.If your pecks, or known as your upper body is popping out, then do some push ups at your house. Do 10-15 a set if you wait them to get a bit littler and cut. You see guy models with cut pecks because that is what turns the lady on.For cardio vascular - Skip fast rope for 3 minutes then another session do this for 30 minutes if you want results fast!Also jogging. Helps tremendously! Do 20 minutes of jogging, and if you can t do the whole 20 minutes jogg in between. Foods that I eat alot :Apples - 0 calories and feels you up.Green beans - 60 calories a CAN but great for your health.Grapes - Idk how many calories but great too.Any fruits are good for you.Drinks : Soda - Twice a week or nonWater - ALOT 0 calories, good for you, FEELS you up alot.Orange juice - Great for your health.______________________________...Do Lot of cardio vascular excerices to... Helps you get rid of 80% of the fat! If You need any more tips email me at Boxerball54@yahoo.comPower walking! By power walking you actually work your core believe it or not without developing a six pack, you also can carry a small weight like 3-5 pounds when walking and swing your arms, that way you ll be working both at the same time. Honestly, though sit ups are the best or the aerobic ball for your stomach. Walking with trim fat, but the ball and sit ups will strengthen your abs, which will also burn fat. When you get a point where you re satisfied stop so you don t over do it. Then just do the same routine for about 2 to 3 times a week to keep up all your hard work. You need to control your Food-MENU have to do exercise. I am VEGETARIAN . But may be you are not. I don t eat meat. If you can minus meat from your diet at least for a month eat fish eggs for protein, you will loose weight 100%. Eat plenty of Vegetables, Fruits Salad. There is some negative calorie foods which will full you up, but you won t get fat. The website you can use is: www.fatfreekitchen.com/Try that.Don t eat Cheese, pizza, creams, cakes, Candies.Try Sugar-Free foods. Even if you want to have cake, make it with Sweet n Low. But Once in a Week may be. But I will suggest that for a Month forget those foods. when you come to your desired weight, Then you will make a diet plan to continue for rest of your life to keep that weight.In the Morning don t eat heavy meal. May a cup of sugar free coffe, a bagel a fruit.Then at lunch try salad, fish or eggs bread or pasta 1 cup yogurt with Fruits.At Dinner don t eat too much. Because at night we don t do anything that will burn you calories. You go to sleep, right? 1 Bowl salad is good, with a light meal. You have to make a meal-plan go for it. IT S ALL UPTO YOU, CONTROL
Get Lean with the Magnetic Diet Seven Step PlanCombined with strength conditioning, energization exercises, pranayama life force control and meditation the magnetic diet seven step plan will when followed guarantee that you achieve a low level of body fat in a predetermined period of time. Ultimate leanness is defined as single digit body fat percentages for men and low teen body fat percentages for women. This is the level of body fat necessary if you want to be able to actually see the definition of your abdominal muscles. The magnet diet in combination with the right amount of physical activity will create the necessary calorie deficit to achieve ultimate leanness. The time it takes for you to achieve that will of course depend on how much fat you have to lose.For example, if you currently weigh 200 pounds and are at 23% body fat and your goal is to be at 9% body fat you have about 25 pounds of fat to loose. To loose 25 pounds of fat while maintaining or even gaining muscle should take you approximately 6 to 7 months. You can lose 25 pounds in a much quicker time frame, but will it be 25 pounds of fat? No it will not, remember when you lose weight too quickly much of the weight lost can end up being muscle. And as we learned earlier if you lose muscle you will create the condition for a boomerang weight gain of fat down the road. Now 6 to 7 months may sound like a long time but in reality its not. In our society we want everything quick and easy, but the truth is that nothing worth having comes quick or easy. 6 to 7 months of your life will pass by no matter what you do, you cannot stop time. But by following the magnetic diet seven step success plan the difference will be that 6 to 7 months from the time you start you will have achieved your goal, you will have attained your desired body fat percentage, you will look great and most important of all you will have achieved a very high level of health and vitality. Remember the goal is to lose fat and maintain or even gain muscle so losing the fat slowly is the way. Here is the plan:Step 1. Determine your current body fat percentageGet your body fat measured by a personal trainer or health professional, or purchase Tanita body composition monitor or other similar device.Step 2. Decide on a goal body fat percentage:What��s it going to be 15%, 10%, 5%? They are all achievable, you just have to decide. Once you have decided then calculate the amount of fat that you will have to lose. Take you current body fat percentage minus the goal body fat percentage and convert that to a decimal value add 1 and divide your current weight by that amount. The difference between the result and your current weight is the number of pounds of fat you need to lose. For example a 200 pound person at a 23% body fat who wants to achieve a 9% body fat would do the following: 23 percent minus 9 percent = 14 percent14 percent = .14 .14 +1 = 1.14200 pounds divided by 1.14 = 175 pounds200 �C 175 = 25 pounds of fat to loseStep 3.Determine your current resting metabolic rateDetermine your current resting metabolic rate using the formulas on page 112.Step 4.Determine your maximum daily caloric intakeRemember you want to create a calorie per day deficit so maximum daily caloric intake is equal to your resting metabolic rate plus any additional physical activity as measured in calories minus 500 calories.Use this as a tool: http://www.magnetic-diet.com/calc/daily_��Step 5.Adjust the diet using portion sizes and snacksAdjust the portion sizes slightly in the main meals or add or subtract snack portions to get to the maximum daily caloric intake.Step 6 Determine the length of time to achieve your goal The amount of fat you need to lose divided by a pound a week = the number of weeks it will take to achieve your goal.Step 7Follow the Magnetic Diet Seven Day Success Plan Not only will it result in your achieving your goal but it will ensure life long health and vitality. Adjust your caloric intake and activity level as your weight drops. Remember as your body weight drops so do your caloric needs. You must reduce your caloric intake or you will reach a plateau.More info online - Read the book free of charge at:http://www.magnetic-diet.com/book
First Thing :== Make Up your Mind Then start dieting and Exercise Cycling and swimming will be more helpful....Yoga Can be helpful as well If you are not too obese you may skip dieting but stick on to a healthy diet with lots of fruit and vegetables. Avoid fattening food like Junk food. Please restrict yourself on non veg dishes, etc etc...
She can try body for life : http://www.bodyforlife.com/index.aspThey also have weight training video. animations, exercise journals, food/recipes, etc.She can even join the challenge.
rollerblade, play tennis, basketball, walk around the block, dance, swimming, and tell her to get healthhy, no sweet foods. good luckk!
do a lot of running and 6 minute abs... also eat breakfast every morning to boost metabolism, and eat a lot of fruit for energy.
