weight loss cardiff answers:

You are on the right track. I don’t have time to explain everything in detail, but the following is my standard answer for people who want to lose weight in a healthy way. Read on!.
*If want to get fit and/or lose weight, here’s my Weight Loss Program through Body Building and Nutrition. It works! First, drop the scales for a couple of weeks. Don’t think about the number. Focus on how you feel and look. DON’T use Diet Pills. They are bad for you. Most of them are just a scam or they are addictive. Counting calories is a pain in the neck. It will drive you nuts. But, losing weight is simple. You just have to do the right things.
*(If you are older and have not exercised in many years you should see your doctor and have a stress test done to be sure your heart is ok before starting this program. Also, walking eveyday is a good lifelong
practice.)
*Fad diets sometimes work but, you can be sure that at least 25% of the weight you lose will be muscle. Then when you stop the diet you will gain back all of the weight you lost but no muscle. So, you will have 25% more fat than you did before! Fad diets just aren’t worth the bother.
*Fasting or skipping meals will teach your body that famine is common in your world and your body will begin to store more fat to get you through the next period when food is not available. It’s better to eat healthy foods often to teach your body that food is plentiful and that
there is no need to store calories as fat. Eat a vegetablw or frui every two hours.
*Here’s a simple trick that can help you lose weight without doing anything else. Drink a litre of water as soon as you wake up in the morning and then drink two more throughout the day. You’ll notice a difference the first month.
*Here’s another trick that works. For every pound of muscle that you add, your body will burn 3000 calories (1lb) of fat every day. That means that just by having an extra pound of muscle on your body you will burn a pound of fat every day! So, add muscle!
*This is the fastest way to add a pound of muscle. Squats and Pushups!
You do them on alternate days; squats one day, pushups the next. And you do them SuperSlow style. That is, you do the easy part twice as slow as the hard part. That way you fatigue the muscles quickly. Then you rest the muscles for 48 hours which gives the body a chance to make new
muscles.
*Squats should be done with a wide stance and all the way to the floor. Pushups the with palms shoulder width apart and all the way to the floor, then all the way up. Use the full range of motion of the muscle group you are trying to develop. If you are too weak to do pushups, try them with your knees on the floor or do them with your feet on the floor and your hands an the bed.
*The idea is to tire the muscles out completely so do a set of squats until you can’t do another, then rest for a couple of minutes and do it again. Do that 3 times and you’re done for the day. The following day, don’t do squats but do pushups. Do them the same way, going down twice as slow as you come up.
*You will lose weight fast, unless you add more junk food and fat to your diet. Instead, eat at least 5 to 7 different raw vegetables and fruits every day. Cut out anything that comes in a bag, box, can, bottle or any kind of package. In other words, cut out all processed foods, soft drinks and sweets. Eat more grains and less red meat. Check out the Food Pyramid.
*If you really want to give your body the best possible chance to be healthy and fat free, go to infinity2.com and order their weight loss formula and Essentials for Life. That will give you all the vitamins, minerals, antioxidants and probiotics that your body needs and will keep you feeling better and healthier. They also have a Proteabolic Mass Formula for serious athletes who want to build muscle mass quickly and
safely. It’s pure nutrition and no drugs.
*Weight loss without exercise is not good. You need to eat healthy, exercise and get your rest. You will feel better, look better and be healthier. Try it for a week or two. You will notice a difference. You will feel better and that will motivate you to continue.
*Losing weight only in specific areas of the body is impossible. You can’t just lose weight around the belly, for instance. So, if you want tight, rippled abs, do crunches and leg raises every other day the way I described above.
*One last point, stretching is essential for a number of reasons. Pick up a copy of ”Stretching” by Bob Anderson. Read the intro and understand his reasoning before you do the exercisis. Good luck!
*This information is based on my personal and professional experience. *Check these links:
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html
http://en.wikipedia.org/wiki/Food_guide_pyramid
http://www.infinity2.com Sponsor ID 3290988

weight loss cardiff answers:

Well, you want to start with the large muscle groups first, reason being, you will use your smaller muscles as synergists, all that means is your smaller muscles will be helping out. There are 3 exercises that should make up the core of a weight training session. The squat(the King of exercises), the benchpress, and the pulldown. These exercises are called compound exercises, meaning they work 3 or more muscle groups. The squat emphasizes the quadriceps and glutes, but also work the hamstrings, calves and lower back. The benchpress works the pectorals(chest), front deltoids(shoulder) and triceps, the pulldown works the latisimuss(back) rear deltoids and the biceps. These 3 exercises alone should give you good results. You supplement your workout by isolating muscles, like adding bicep curls and tricep extensions, leg extensions, leg curls. Now this is where the proper order of exercise comes in to play. If you worked you biceps and triceps first they would too tired to do the pulldowns and benchpress, because you would using a little heavier weights for the benchpress and pulldowns and your triceps being tired you probably wont do too many benchpresses or your biceps will be too tired to do pulldowns(pulldowns are like chin-ups except you dont pull yourself up, you pull the bar down). So for these exercises the proper order would be, Squats, Leg extensions, Leg curls…legs are done….next Benchpress, then Triceps extensions…Chest, Triceps and Front Deltoids are done…..next Pulldowns and then Bicep curls….Your back, biceps and Rear Deltoids are done…workout is over.(I do 3 sets of 30 crunches last)_
Now for weight loss, or toning I would use lighter weights with higher repetitions, say 15-20 repetitions, do 3 sets of each exercise.

Now, you should eat all day….6 meals a day, 1 meal every 3 hours, example 1st meal at 7am, 2nd 10am, 3rd 1pm, 4th 4pm, 5th 7pm and last meal at 10pm….sounds like a lot of eating….eating increases your metabolism, increased metaboism means a hell of alot of calories are being burned even while you just sit around. Now youre probably concerned about eating so late a night, Drink a glass of Fat free skim milk and maybe a 113 gram cup of fat free yogurt, dairy products contain a slow digesting protein called casein, casein will protect your muscles most of the night, thats right your muscles, while you sleep you are essentially fasting, you run out of fuel and your body starts to breakdown muscle tissue to use as fuel and to reduce the calories needed to keep you body functioning, but you want to keep muscle, muscle burns calories even at rest, plus you’re investing all that time and effort into your muscles working out, so you want to protect them, milk and other dairy will provide that protection……that bedtime snack of milk and yogurt is 140 calories by the way, 0 calories from fat….12 grams of muscle saving protein….and vitamins to boot….and you can burn off 140 calories in less than 2 hours WHILE SLEEPING….good deal. Remember to eat as soon as you get up, protein and carbs to stop that catabolic process(muscle breakdown…that casein from the milk and yogurt wont last forever) Exercising and eating properly will get you to your goal a hell of alot faster than you might think. Its important to eat at least 2 hours before your workout, or you will restart the catabolic process very quickly….Now, after you workout your muscles are breaking down again because you ran out of fuel during the workout, more protein and carbs to stop the catabolic process again. In the site bodybuilding.com…look for preworkout and postworkout nutrition….you will not regret learning the information there. Your workouts will be like 5 times more effective with proper nutrition and proper timing with your meals….its soooo easy….dont workout for little or no gain….you will be amazed at how you will change so fast(dont worry you wont look like a hulking mass of muscle). This is where most people fail in attaining their goal….not nourishing their body after damaging it….the benfits dont arise during the workout….the benefits arise during rest phase….you must rest for at least 1 day between workouts…..analagous to bone breaks…when a bone breaks, it heals back bigger and stronger to better preform against the forces that broke it in the first place, provided it gets rest and nutrients it needs to heal and grow….muscles react the same way, your workout damaged your muscles, now they need rest and nutrients to heal and grow to better deal with the next workout(getting stronger). Muscle repair and growth can take more than 36 hours.

Sounds like alot to take in but…you will get into it very quickly, especially after 2 or 3 workouts and you see fast results(provided you follow instructions on pre and post workout nutrition) im amazed after just 2 workouts, if you dont believe me I dont blame you….cuz I still cant believe it either…lol….and Im no stranger to working out…just that didnt have a clue about nutrition before, and you’ll be telling everyone how many calories are in what and what nutrients are in them.

I almost forgot……look up “sample meal plan” in a search engine…lots of meal plan ideas…i printed a bunch of them up and I just use it as a guide…you will see they have you eating 6 meals 1 every 3 hours and right up until 10 pm(I always wondered why the last meal was always cottage cheese…lol…that ever important casein)….i started Feb1,2007 and I lost 20 pounds of fat…then I found the bodybuilding site about 1 week ago and….its amazing. Follow me to a longer, happier healthier life.

Almost forgot this too…dont be alarmed if the scale doesnt show weight loss…or even if you start to gain….muscle is heavier than fat but is also denser, so you could be heavier than before but still fit into smaller clothes. I saw this with my daughter, after we changed our lives she gained weight but was wearing her older, smaller clothes (it was weird until we learned about the weight difference between muscle and fat)and became a real dynamo, so active and eating like a horse. My weight loss stopped dead in its tracks but my wife noticed I have visible muscles where she didnt see them before….she’s amazed too…and I can fit my old jeans….my wife was “forced” to go shopping for new clothes, her pants were falling off her butt…one happy family. What really helped too was I created charts for each of us…food groups and servings across the top and days of the week down the left side, I ate shredded wheat with 250mls of skim milk so I put a check in the Grains and Cereals and a check in the milk…I replace the chart after 7 days…start anew, so much easier to plan meals and track what and how much we are eating….Im consuming far less than before but I feel satisfied and never hungry really. Sometimes it seems difficult to fill in the chart…now I know how my wife felt when she was pregnant and her doctor gave her a chart with servings that she had to fill in…..she ate her meals even though she wasnt hungry and felt like she eating too much but the calorie count was spot on for a pregnant woman.

Dont try to fill in the Grains and Cereals by eating sandwiches, i tried that i started getting fat, that whole grain bread has more calories and also contain suger, caught me off guard, I threw out everything in a can or jar…too much sodium and/or sugar. I drink only water except for 2 or 3 cups of skim milk. Drinking only water cuts out TONS of extra calories…no juice, no soda both contain horrendous amounts of sugar. Another benefit is that I have more money in my wallet, we were eating and drinking and pissing our money away before.

weight loss cardiff answers:

It’s okay that you want to lose weight, but keep a few things in mind:

1. When losing weight, watching your calorie intake is the key. Rule of thumb: if you’re burning more calories than you’re ingesting, you’ll lose weight. Eating right is the best thing you can do.

2. The best way I know to lose weight is to run. Run long, and run hard. I know this personally from playing basketball (which is all running). You’ll lose weight like it’s nobody’s business if you run for a couple of hours each night (but actually playing a sport like basketball makes it a lot easier to run. You have more motivation). Mix different long distance jogs and short sprints into your workout. You’ll be glad you did.

3. I don’t know if you’re lifting weights or not, but if you are, remember that going for less reps will build up muscles and actually make you gain weight (but it’s good weight). If you want to lift, go for somewhat lighter weights with more reps. You’ll look toned and burn calories through “pumping iron”.

4. Don’t think about “how long it takes”. Have a set workout and go into the gym determined to be there however long it takes until you finish the work out.

5. Push yourself. You’ll never get better just “half-assing” it. Working out with a friend will really help to motivate you not to give up.

One more thing: just remember that there is no “miracle solution” to losing weight. The best way to do it is through hard work, and at the end of the day, you’ll look back and be proud of what you accomplished.

I hope the info I gave you helped. Good luck.