eat right and exercise
Eat right and exercise go slow or go fast it works either way!!Go fast if u want to be slim betime school starts expecially if u are starting jr.high u dont want ppl to laugh at you and call u names so go fast!!!!
It is mostly NOT your fault, if you need to lose weight. The way you have been taught to eat is responsible for making obesity the number one health problem in the world (according to Atlantic Monthly magazine) replacing hunger and infectious disease. So you are a victim of this pandemic (epidemic). You need to re-learn how to eat.Find out about fastest way to lose weight, gradual ways to lose weight, most effective exercise and anti-water. Lose bodyfat and retained water which also makes you a lot fatter (bloated). Plus click on Pure Water to make sure the water you drink doesn t hurt you. Most important-- make sure to read the last fat loss tip , first before anything else, to see the number one food that causes Americans to be fat.http://phifoundation.org
The key to weight loss is the burn more calories than you take in. This is accomplished (as I m sure you can imagine) by reducing your caloric intake and increasing the number of calories you burn. You need to adjust your diet accordingly, and then exercise appropriately.This is the only path to any long-term weight loss.
First you have to know how much you weigh now, because how will you know that you have lost 10 pounds? The fastest way to lose 10 pounds is to completely cut carbs and do a lot of calorie burning exercise like running or playing tennis.
I m 5 0 and weigh 135 so you sound like you are within a healthy weight range. But what really determines your health status is your body fat percentage. You need a good combination of aerobic activity and resistance training combined with a healthy diet if you want to lose fat and turn it into muscle.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;��
Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu s even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck :)
Read Covert Bailey s books Fit or Fat and Smart Exercise and you will then have the knowledge you need to lose weight properly and you will be healthy. Good luck.
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 diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate this formula, set goals, 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 potatoes) and drink lots of water. Read this article for more information on high GL Carbs:http://www.hsph.harvard.edu/nutritionsou��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 resistance training routines that will not get you bored is Muscle and Fitness . Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/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.
