Marik_757
Well-known member
Well since I work at the fitness center I might as well give a few tips for healthy weight loss, right?
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Before I even begin let me lay a few facts down:
1. Don't fall for those workout equipment you see being sold on T.V. (98% of them is crap...) if you notice the people using them are already buffed (Perfect abs,chest,ass,you name it..) it didn't just happen with just one equipment. This will never get your ripped ... EVER! ... makes me laugh each time it comes on tv, $29.95 my ass... I can do that for free!
2. Supplements = Waste of money! & could be harzadous to your health. If you eat properly then you don't need all that garbage... Even if you read it in magazines, don't believe it! Most of the companies who publish the magazines are the ones who make the supplements. Only supplement I'd recommend if you were to buy would just be an ordinary vitamin
3. Losing x amount of weight over night is not gona happen. 1~2 lbs per week is considered a safe amount of weight to lose. Anymore could be excessive on the body, I'll explain later.
4. Diet soda is NO! Diet soda is designed to make you crave carbs. Just stay away from soda all together... except for Dr. Pepper j/k ... best Soda ever though!
5. Chilling in the Sauna/Steam room wont make you lose weight. Ok, well you will lose some, but that's not the right weight you're losing. That's water weight from dehydrating yourself, not loss of fat...
6. Just doing ab work won't shed them pounds around the waist. Any kind of ab workout is just designed to build up the ab muscles, which is great for later if you can get rid of the layer of fat surrounding them.
7. Never get to the point of starving yourself. IN fact starving yourself can lead to weight gain. Body will want you to stuff your face even more when hungry
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Rule #1: Heatlhy Dieting
First thing first... in order to lose weight you need to eat... "Healthy" I meant ... True you need to watch what you eat, but you need to increase your metabolism. A higher metabolism means that the body is able to digest food at a faster rate, so your body absorbs less. You should be eating "Small Meals" every 3~4 hours. 3 main meals and small snacks in between (fruits/nuts mainly) to help increase that metabolism. Remember portion control! thanks alonewanderer for reminding me of that.
I recommend:
Main Meals should be no more than 350~400 Calories
Healthy Snacks 100 calories or less
** Fiber = Very important: A diet high in fiber makes you feel fuller a lot longer. Whole wheat breads, Sugar free oatmeal, vegies (not leafy kind, things like carrots/Broccoli/peas), some fruits and alternatives such as FiberOne bars/cereal will help you with this.
Diets should be (Just some fyi):
Carbohydrates = 45-65%
Proteins = 20~35%
Fats = 10~20%
To equal 100% ... don't worry about this too much... this is just a general idea I don't really worry about this myself. WHo said eating had to be complex... just use good judgement in what you eat. Obvilously grill chicken is better then fried... that kind of common sense...
==============================================
Rule #2: Determine your daily caloric needs
Calories = Energy
If energy out = energy In: Balanaced or you maintain your weight
If energy out > energy in: weight loss
If energy out < energy in: weight gain
Now here is the tricky part first we need to figure out how much calories you need just to survive everyday aka Resting Metabolic Rate(RMR):
Formula:
Men: 66 + (6.22 x Weight) + (12.7 x Height) - (6.8 x Age) = RMR
Women: 665 + (4.36 x Weight) + (4.32 x Height) - (4.7 x Age) = RMR
weight (pounds), height (inches), age (years)
hope your math skills arent bad...No need to be on point with this, it's designed to give you a general idea of your calorie needs. The number you calculated is your total calories just to survive! But! we're not done yet!
Now multiply that number by how active you are:
x1.3 (Light, normal everyday activities. Deskjob type person, no sports, sits in corner)
x1.4 (Moderate, light exercise 2~3 times a week, gets out and goes shopping)
x1.6 (Active, exercises 3~4 times a week, goes to gym, plays sports)
x1.8~x2.0 (Very active, Goes to gym 4+ times a week, high energy sports)
This number you get is how much calories your body needs to keep up with your daily activity. With this number we subtract 500 calories and this is how much calories you need to maintain for 7 days in order to lose 1 pound of weight per week.
So for me for example... my RMR = 1507 (Just enough calories to survive) but since I'm very active since I work at the gym I multiple that by x1.8 which gives me 2712 calories to maintain my daily activity. But if I wanted to lose 1 pound a week I need to knock off 500 calories a day which gives me 2212 calories a day.
Why -500 calories?
1 lbs of fat = 3500 calories!
so -500 calories a day x 7 days a week = -3500 or a loss of 1 pound a week.
It doesn't matter how you lose the 500 as long as it's equals 500 or more. YOu can go to the gym and burn off all 500 if you wanted if you with to spend that long there... or you can burn 200 at the gym and eat 300 fewer calories... what ever is easier for you...
Now for those who think 1 pound of fat is too little to lose a week, then subtract 1000 calories a day for 7 days.
** NOTE if your daily calorie count falls below 1200 after subtracting 500/1000 then I high advise seeking a medical provider to keep watch of your diet. To live off 1200 or less calories a day is drastic.
===================================== ===
3. Breaking down the fat
Sprint walking/jogging/running is definately the best exercise to lose weight. But people don't understand at what intensity they need to workout at.
Whether you are at the gym using a treadmill, eliptical, stationary bike or outside doing whatever. You need to be doing "low intensity workout" (walking/sprint walk/light jog/light run) for a "long duration" (One hour or more).
Weight Loss = Long duration, low intensity workout for 1 hour or more
Cardio Training = Short Duration, High intensity workout for 20~30 minutes
Short duration high intensity workouts burns stored Carbs.
Long duration low intensity workouts burns stored Fats.
==========================
====================================================
Before I even begin let me lay a few facts down:
1. Don't fall for those workout equipment you see being sold on T.V. (98% of them is crap...) if you notice the people using them are already buffed (Perfect abs,chest,ass,you name it..) it didn't just happen with just one equipment. This will never get your ripped ... EVER! ... makes me laugh each time it comes on tv, $29.95 my ass... I can do that for free!
2. Supplements = Waste of money! & could be harzadous to your health. If you eat properly then you don't need all that garbage... Even if you read it in magazines, don't believe it! Most of the companies who publish the magazines are the ones who make the supplements. Only supplement I'd recommend if you were to buy would just be an ordinary vitamin
3. Losing x amount of weight over night is not gona happen. 1~2 lbs per week is considered a safe amount of weight to lose. Anymore could be excessive on the body, I'll explain later.
4. Diet soda is NO! Diet soda is designed to make you crave carbs. Just stay away from soda all together... except for Dr. Pepper j/k ... best Soda ever though!
5. Chilling in the Sauna/Steam room wont make you lose weight. Ok, well you will lose some, but that's not the right weight you're losing. That's water weight from dehydrating yourself, not loss of fat...
6. Just doing ab work won't shed them pounds around the waist. Any kind of ab workout is just designed to build up the ab muscles, which is great for later if you can get rid of the layer of fat surrounding them.
7. Never get to the point of starving yourself. IN fact starving yourself can lead to weight gain. Body will want you to stuff your face even more when hungry
===================================================
Rule #1: Heatlhy Dieting
First thing first... in order to lose weight you need to eat... "Healthy" I meant ... True you need to watch what you eat, but you need to increase your metabolism. A higher metabolism means that the body is able to digest food at a faster rate, so your body absorbs less. You should be eating "Small Meals" every 3~4 hours. 3 main meals and small snacks in between (fruits/nuts mainly) to help increase that metabolism. Remember portion control! thanks alonewanderer for reminding me of that.
I recommend:
Main Meals should be no more than 350~400 Calories
Healthy Snacks 100 calories or less
** Fiber = Very important: A diet high in fiber makes you feel fuller a lot longer. Whole wheat breads, Sugar free oatmeal, vegies (not leafy kind, things like carrots/Broccoli/peas), some fruits and alternatives such as FiberOne bars/cereal will help you with this.
Diets should be (Just some fyi):
Carbohydrates = 45-65%
Proteins = 20~35%
Fats = 10~20%
To equal 100% ... don't worry about this too much... this is just a general idea I don't really worry about this myself. WHo said eating had to be complex... just use good judgement in what you eat. Obvilously grill chicken is better then fried... that kind of common sense...
==============================================
Rule #2: Determine your daily caloric needs
Calories = Energy
If energy out = energy In: Balanaced or you maintain your weight
If energy out > energy in: weight loss
If energy out < energy in: weight gain
Now here is the tricky part first we need to figure out how much calories you need just to survive everyday aka Resting Metabolic Rate(RMR):
Formula:
Men: 66 + (6.22 x Weight) + (12.7 x Height) - (6.8 x Age) = RMR
Women: 665 + (4.36 x Weight) + (4.32 x Height) - (4.7 x Age) = RMR
weight (pounds), height (inches), age (years)
hope your math skills arent bad...No need to be on point with this, it's designed to give you a general idea of your calorie needs. The number you calculated is your total calories just to survive! But! we're not done yet!
Now multiply that number by how active you are:
x1.3 (Light, normal everyday activities. Deskjob type person, no sports, sits in corner)
x1.4 (Moderate, light exercise 2~3 times a week, gets out and goes shopping)
x1.6 (Active, exercises 3~4 times a week, goes to gym, plays sports)
x1.8~x2.0 (Very active, Goes to gym 4+ times a week, high energy sports)
This number you get is how much calories your body needs to keep up with your daily activity. With this number we subtract 500 calories and this is how much calories you need to maintain for 7 days in order to lose 1 pound of weight per week.
So for me for example... my RMR = 1507 (Just enough calories to survive) but since I'm very active since I work at the gym I multiple that by x1.8 which gives me 2712 calories to maintain my daily activity. But if I wanted to lose 1 pound a week I need to knock off 500 calories a day which gives me 2212 calories a day.
Why -500 calories?
1 lbs of fat = 3500 calories!
so -500 calories a day x 7 days a week = -3500 or a loss of 1 pound a week.
It doesn't matter how you lose the 500 as long as it's equals 500 or more. YOu can go to the gym and burn off all 500 if you wanted if you with to spend that long there... or you can burn 200 at the gym and eat 300 fewer calories... what ever is easier for you...
Now for those who think 1 pound of fat is too little to lose a week, then subtract 1000 calories a day for 7 days.
** NOTE if your daily calorie count falls below 1200 after subtracting 500/1000 then I high advise seeking a medical provider to keep watch of your diet. To live off 1200 or less calories a day is drastic.
===================================== ===
3. Breaking down the fat
Sprint walking/jogging/running is definately the best exercise to lose weight. But people don't understand at what intensity they need to workout at.
Whether you are at the gym using a treadmill, eliptical, stationary bike or outside doing whatever. You need to be doing "low intensity workout" (walking/sprint walk/light jog/light run) for a "long duration" (One hour or more).
Weight Loss = Long duration, low intensity workout for 1 hour or more
Cardio Training = Short Duration, High intensity workout for 20~30 minutes
Short duration high intensity workouts burns stored Carbs.
Long duration low intensity workouts burns stored Fats.
==========================