Charles asks…
A few questions about weight loss and motivation, please help, I really need to do this!?
Ok, my plan is as follows...
DIET - I intend to follow the slimming world diet on all green days as I'm a veggie.
EXERCISE - 30 mins yoga each morning and 20 mins on an exercise bike with the arm workout bit (not sure what its called) so it's a full body workout - and I'm going to up it 2 mins every week.
I currently weigh 230lbs (I'm looking to get to 185 which for my build and height is the higher end of normal, but it's my first goal!!) and I've always been told fatter people lose weight quicker - and it's unlikely to be water weight as I drink 2 - 2.5 litres a day already!!
Can anyone help with some great motivation tips? (I always end up giving up on myself!)
And can anyone estimate my weight loss? (such as how much I can lose per week, whether it'll be quicker to start as I'm fat, how much I should aim to have lost by 31st December - end of the year sounds like a plan lol!)
Thanks for your help and info, even if you can only answer a query or 2 not all of them it's all really helpful :]
Thanks guys and gals
xxxxx
Joe answers:
Here are a few tips that have really helped me out:
- set small goals (I want to lose 2 pounds this week) and take note of when you accomplish them. I think keeping a list of your accomplishments is a great motivator.
- buy an article of clothing (or find one in your closet) that you want to wear. Try it on every couple of weeks to note your progress.
- keep in mind muscle weighs more than fat! Measure your success by the way your pants fit.
Some other general weight loss tips:
1) use smaller plates (you can fill your plate to avoid feeling deprived and still eat smaller portions). If thats not possible, fill half the plate with vegetables.
2) stay hydrated to avoid confusing hunger with thirst, which can add up to a lot of extra calories you really don't need (I know you do this already, but I still feel its worth mentioning as its such a common error).
3) make the effort to find a workout you really enjoy. You will be more likely to do it every day. So if you find yoga and the exercise bike are not fun for you, try other things.
4) If you have hit a plateau, change up your workouts (increase the length, intensity, or try something new altogether) or find little ways to cut calories (switch from whole to skim milk, etc). Don't let a plateau derail your weight loss efforts, just keep at it!
A healthy weight loss goal is 1-2 pounds a week.
George asks…
Fine tuning to my workout routine?
I’m a discus, weight and hammer thrower on a track and field team. We throw and lift year round so I’ve got a toned, muscular build. We lift Monday, Wednesday, and Friday in the morning for most of the year and throw five days a week of average 25 throws (one event per day) at practice in the afternoon.
A lot of people lift weights to get muscle definition and tone; I’ve already got that. I’m not overweight, but I’ve got enough body fat that it takes away from my athletic build. I used to jog and do cardio often (4-5 days a week) for extended periods of time in high school but my coach wanted me to stop when I got in college. I’m almost too small to be a NCAA thrower so he doesn’t want my body weight to get too low. That’s why I got taken away from the shot put event; I’m smaller and fast therefore better for the speed events rather than shot where it helps to have a lot of mass behind you. I don’t necessarily agree with him on this one because I feel I was in better physical condition and quicker in high school than I am now.
I can do shorter cardio sessions; just not the hour-long jogs or bike rides I used to do. I still 2-3 days a week of 20-30 minutes on the elliptical or jumping rope. I’m trying to eat better too. I’ve pretty well eliminated the processed junk food and the fast food. The next thing on my list is getting rid of the diet sodas.
I’m looking for any advice you can give me to help improve my physic that also won’t break down muscle mass as I need to stay strong for throwing. Advice such as when to add the cardio to a time that won’t harm my gains from either practice or throwing. I can always use nutrition tips as well. I’m trying to set up a schedule that will allow my muscles to rest and rebuilt but also be able to have a time to work on fat loss. I’ve got the muscle, if I lost the extra weight I’d look more fit and athletic. The muscle isn’t always a good thing; since I’ve got more than average females it makes me look bigger especially if there’s fat over it. Thanks for your help.
Joe answers:
Try the lil jack workout http://www.youtube.com/watch?v=FdymxP5KqWo
Steven asks…
Looking for some advice for a BMI Contest?
I am entering a competition at work that starts in January and lasts 3 months. We will be measured by the body fat percentage lost. We will be going not by overall loss, but ercentage lost so that it is easy to measure.
Looking for any advice or tips that you might have, keeping in mind I have a young daughter and a baby on the way at the end of January. I know it will be hardwork and that I will have to fit in workouts where I can, but any advice or tips you have would be great. Also, what type of foods are quick and easy for building muscle and burning fat.
Thanks!
Joe answers:
BMI ----Bowel Movement Inc. That sounds like a crappy contest.
I say eat high fiber, lots of water, 8 OZ. Of orange juice every day. 1 lemon every night. That raises your fat burning rate and also helps cut fat. Also 1 to 2 TBS of apple cider vinegar. Helps to keep your digestion track clean and also keeps poisons out of your kidneys.very important to keep toxins in check.store bottled water is not safe. Buy a filter to filter your own water. If you eat ice, it will trick your body into thinking it's being fed food. Also drink 6 to 8 OZ of water before every meal. Break your meals up into about 5 times a day to eat.250 Cal.per feeding. Stay away from foods that want to store in your body for long periods of time.also try holding your stomach in just a little when you walk. This will start burning fat in your belly with every step. Also look up the Spartacus work out. This is a half hour work out that is a full body work out.also start stretching every morning, if you follow these rules you will lose 18 pounds in the first 3 wks.also watch your salt intake, but don't cut salt out. Very important to take salt in. You don't want to dehydrate. Try drinking tea with very little sugar, and only one cup of coffee a day. Note, not a sweet cup.only eat stone ground bread and only 2 slices a day.make sure it's high fiber and don't put very much on it. Eat boiled beef and chicken. Very little condiments, don't eat low fat mayo or Ketchup, don't take in diet cokes,or sweet and low. These are very very dangerous. Also try very hard to eat the same time every day.don't eat 5 hrs. Before bed. For snack, whole wheat crackers about 5 and a cup of whole mile.2% and skim milk are not good for you and really will hurt your weight lose rather than help it. Also switch to a fluoride free tooth paste. Research what I have spoken if you doubt. Good luck!!! Peace..Joe
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