Tag Archives: healthy weight loss

Your Question About Easy Weight Loss

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Paul asks…

how do i lose weight?

how do i? not like, anything drastic, just flat stomach, nice legs, and for sports, better athletic-ism, stanima, etc. mostly to look nice, and healthy.

weight loss cardiff answers:

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 minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

*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/nutritionsource/carbohydrates.html

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*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.com

Look 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. Send me an email or yahoo instant message to “gainbetterhealth” if you want an indoor air purifier recommendation and if you have any 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.

James asks…

whats a good way to lose weight???

I am pretty slim but i have a little fat right between my legs and my stomach is flat but when u sit down it kind of like idk, just sort of scrunches up- btw, is that normal? Anyway, what r some good exercises and ways to eat to keep myself in shape??

weight loss cardiff answers:

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 minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

*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/nutritionsource/carbohydrates.html

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*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.com

Look 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. Send me an email or yahoo instant message to “gainbetterhealth” if you want an indoor air purifier recommendation and if you have any 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.

Daniel asks…

What is the healthiest way to lose weight?!?

I want to lose weight. I don’t want to gain muscle on top of what i weight now, i want to lose fat. What is the best way to do this?
What is best to eat?
What is best not to eat?

weight loss cardiff answers:

The best way to loose weight is to loose it very slowly. About 2 pounds per week maximum, but if you loose 1 pound only per month then it is very good as long as you loose it every month. Slow and steady wins the racr, so read all the article andunderstant the mechanics.
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Tips for Loosing Weight
By
minootoo

You must count calories and at least in initial stages write down what you are going to eat and when then stay on that list. Your total calories for the week must not exceed, 1500 x 7 = 10,500 calories this will give you leave way to indulge at special occasions like wedding and parties, but you must write down what you eat and account for the calories latter and adjust the total intake next week.

Please read my article on this subject and follow them.
While at it build your body too, while reducing by doing body parts specific exercises.

If you are not too old, then best way to reduce your weight is to increase your height.

Vegetarians have a big advantage, in loosing weight, it cost less and they can satisfy the hunger more easily, some vegetables have only 1 calorie per pound, so they can fill themselves up with it before enjoying each meal, and never go hungry.

Most people should take one a day water soluble multi-vitamins when on this program; they can be purchased at the pharmacy near you.

Http://search.yahoo.com/search?ei=utf-8&…

Http://www.halls.md/body-mass-index/bmi….
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Life Style Change Program for Loosing Weight
By
minootoo

Who needs to loose weight?

Answer is simply not every one, only the over weight person.

Who is over weight?

This is simple, it is easy to find out and it is available on line, it is call Body Mass Index, and calculations are simple. According to this calculation if you find your self say only 10 pounds more, you may not be over weight. Remember every one is slightly different and you can just watch it, on your own and not let it get out of hand.

What is the reason for being over weight?

This is also simple, have doctor check you out for any physical or hormonal abnormalities. The doctor should be advising you of your ideal weight even though you have already figured out the ideal weight and you are seen a doctor because your weight is not where it should be according to BMI.

Basic understanding of loosing weight.

Every one uses calories at all time. There may be some exceptions to this rule, for most of us; the rate of use, even when we are resting, we use 65 calories per hour minimum. This comes to1560 calories per day. The actual range is between 65 and 100 calories per hour. This is consistent with heart rate of 60 to 80 bits per minute.

Simply put any person eating only say 1500 calories a day will not put on any additional weight. At this level of calories consumption the person should loose some weight over long haul, depending on the individual rate of metabolism.

What is a healthy weight loss?

When one tries to loose weight, one should loose excess fat; there should be a healthy loss of weight. Loosing muscles tissue is unhealthy.

How much is one pound of body fat?

One pound of body fat weight is approximately same as one pound of butter. If you look at a one pound package of butter, you will see it contains between 3200 to 3600 calories. This means that each time a person burns 3600 more calories then what the person takes in, the person will loose one pound.

How many pounds should a person loose in a month?

Any one that is trying to trim down can figure out how long it took to put on the excess pounds. The fact is; it did not happen over night. It usually creeps up, but the person realizes one day suddenly.

This is why a person should not be in a hurry to loose weight. The person should start at once but go slowly. Do not wait for New Year.

Taking above in to consideration a person should not loose more then 2 pounds per month. If a person looses any thing more then that, chances are that the person will not be able to maintain the weight loss. It will take extra efforts to loose and it will take extra efforts to keep it off. Remember slow and steady wins the race.

When an overweight person should start loosing weight?

At once. The person should not be in a hurry to loose weight. The person should start at once but go slowly. Again do not wait for New Year.

How does body react to weight lose?

Any time there is depletion of fat beyond certain level, the body reacts by slowing down metabolism, so that it can build up fat. If the body is use to say 2000 calories per day and detects only 1500 calories per day for considerable length of time it reacts to the situation by reducing the rate of metabolism. When this happens one need to help body by increasing activity. Usually takes about four weeks for body to react.

What is the relationship between body and body fat?

Under ideal condition fat act as a reserved energy source for our body. Certain level of fat is good for healthy living and even may save our life in certain life threatening situations. Every one should have minimum required level of fat on their body.

What if there is no weight loss at 1500 calories in take level?

This is a rear occurrence. Do not panic. The body has slowed down the metabolism to such a great extent that you must help it. The only way to help is to increase activities, this means you have to exercise. You do not need to join Gym but you can go on an an half an hour walk every day or batter still engage in a power walk for same duration. Power walk burns 250 calories per hour and walk burns 100 calories per hour approximately.

What is the importance of body fat for a female?

Females require little more body fat then men. In the absence of certain required level of body fat, females are not able to function properly; in particular they may not be able to conceive. You can find lot more about this on internet.

At 1500 calories intake per day what one must drink and eat?

Drink

One gallon of liquids most of witch should be in the form of water (zero calories).
Calories should be accounted for all other liquids.

Why water?

Water is a universal solvent, means it dissolves almost every thing at least in very minute quantities. This helps purification of body.

Eat

What should be your proportionate in take of fat, Proteins and Complex Carbohydrates?

This depends on what your need are.

1.Need to reduce fat.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 30 percent of 1500 calories per day = 450 calories.
Proteins: 60 percent of 1500 calories per day = 900 calories.

2.Need more energy.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 40 percent of 1500 calories per day = 450 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.

3.Need to reduce weight only.

Fat: 25 percent of 1500 calorie per day = 375 calories.
Complex Carbohydrates: 25 percent of 1500 calories per day = 375 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.

4.Need to increase muscles bulk, but still reduce weight.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 15 percent of 1500 calories per day = 225 calories.
Proteins: 75 percent of 1500 calories per day = 1125 calories.
Exercise the muscles you want to develop, you can find right exercise on line, recommend use of light weights.

Foot note: To take fat is so important, while reducing even fat, that it is included in all cases. If the fat is completely cut out, body will think of producing the fat, and will produce the fat by reducing metabolism, without fat in take, you may actually again weight even at lower than 1500 calorie level. You will feel run down and lethargic.

How one must, drink and eat?

Drink

Every one may not be able to follow this regime.

A 16 oz glass of water first thing in the morning will be very healthy start.
If you need to stabilize your stomach before eating, you can have a glass of water just before each and every meal. This is the easiest way to meet your quota of gallon of liquids.

Eat

To day almost half the world is starving.

In western culture. Standard healthy practice for long time was three warm square meals per day. No eating in between, but children were allowed night cap.

All that has changed, present thinking is 5 to 6 times per day. Any way what practice one follows is up to them; to each his own.

Another best practice will be a glass of water before bed time, nothing to eat for two hours before bed time.

How do I know the calorie count for various drinks and food?

If you are buying packaged items it is on the package.

Go on the internet and find the calorie information.

Lots of cook book now a days list calorie per serving.
Use your best guess, in this method use higher figure then you have guessed.

References:
http://search.yahoo.com/search?ei=utf-8&fr=slv1-mdp&p=Calories+chart

http://www.halls.md/body-mass-index/bmi.htm
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Increasing the Height
By
minootoo

In rare cases, you can increase the height up to age 30.

Cycling is good exercise and fun too.

You need to adjust the seat so that when you paddle from seating position you will actually stretch your legs, it is a difficult position but doable. For safety you need to be on track and not in traffic, safety first.

The FEW things I did at least helped me.

Swimming.

Not just playing in water, but serious laps type swimming, do not try to beat the clock but steady full strokes swimming. Remember slow and steady wins the race.

Stretching exercises on floor.

Find them on line.

Chin ups.

Full stretch type.

Swinging from a rope.

Full stretch climbing.

In other words do things that require stretching.
STRETCH-STRETCH-STRETCH-STRETCH

PS

In the

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Your Question About Easy Weight Loss

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Mandy asks…

How to find a blog community?

So I’ve started on my weight loss, healthy living journey! I am doing it on my own but don’t want to be totally alone. I have read that joining a “weight loss community” or “blog community” is very helpful, but I have no idea how to find one or how they work. Does anyone have any tips?

weight loss cardiff answers:

Try asking this in a different category: Health – Diet and Fitness would work better than the Community Service Category you put this under.

You could also try an Internet search for the terms you are looking for.

Laura asks…

How does added all affect weight loss?

I have ADD and was prescribed adderall as a daily medicine. I take one 20mg pill a day, and I just started today. I’m already seeing the side affects. I want to move around more, I’m more concentrated, and the one that effects me most is weight loss. I didn’t eat all day because I just don’t have an appetite, I constantly feel full. I’m a little worried because I don’t want to lose too much weight or mess up my metabolism. (I’m 15 so my metabolism is already pretty quick) but i do want to stay healthy.

weight loss cardiff answers:

I have a lot of friends who lost appetite/weight on adderall. If I were you, I would talk to your doctor, and tell them basically what you just said.

Try to eat some high-calorie healthy foods, like nuts, avocados, and protein shakes if you want to get in those calories without too much food, so you don’t feel so full. Make sure you are eating throughout the day… Try smoothies and shakes if it’s hard to get food down!

Good luck!(: more fitness questions or want help with a fitness plan? Ask on my fitness blog: http://absplz.tumblr.com/ask

Maria asks…

Fitness and weight loss online journal or community?

I’m looking for a website that can help track my progress in a weight loss program without telling me what to do. I just want a place that will keep a food journal and keep track of the exercise I’ve been doing. Maybe a place to keep a blog or share it with other people who are trying to lose weight. Does anyone know of a place like this? I just looked at FitDay but I didn’t really like it. Any suggestions? Of course if it’s free that would be awesome!

weight loss cardiff answers:

I think slimfast has one. It shows you what to do but you can modify it and insert what you did.

FOUND ONE FOR YOU https://www.my-calorie-counter.com

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Your Question About Easy Weight Loss

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Ruth asks…

What can I do to lose weight?

I currently weight 140lbs, and I would like to weight 120. What can I do to lose weight? Would I lose weight if I take a walk everyday, and what exercise can I do at home?
I’m 5,5. Yes it is healthy, but I’d like to be a little bit more skinny.

weight loss cardiff answers:

Losing weight is a simple equation: if you burn more calories than you eat, the weight will come off. Start off by estimating how many calories you burn each day using the daily calorie needs calculator http://calorieneedscalculator.com This will give you an idea of how many calories to eat. Healthy weight loss is 1-2 pounds per week. To lose 1 pound per week you need to create a calorie deficit (burn more than you eat) of 500 calories per day. To lose 2 pounds a week, you have to double the deficit to 1000 calories per day. You can achieve this by eating less, exercising more or a combination of both.

Beginner’s Guide to Dieting – http://straightdiet.com

Paul asks…

Help with losing weight.?

Hey I’ve recently wanted to lose weight. I’m around 6 ft 2 and 114 kg or so ( 240 pounds or so).
I’ve gained abit of weight but lost some but can’t seem to lose anymore, I’ve tried drinking more water and eating healthier but can’t seem to stick to it.
Me and my ex broke up not long ago so I’ve been pretty depressed and lost all motivation for everything.
So it’s hard to stick to things at the moment.
Was just trying to seek help on how I can stick to eating healthy or any options to help in general.
Will doing push ups and sit ups help?
I’ve tried going for walks every night but I just can’t seem to stick to it, I end up given up.
Just no motivation and laziness from not doing much lately makes it hard.
Anything will help at this point, thanks.

weight loss cardiff answers:

To lose weight you need to burn more calories than you consume
I say you should eat no more than 1600 kcal a day (assuming your male based on your height) and then exercise by doing cardio. Run/jog/walk everyday for 30 minutes. You will burn 300 kcal this way. Your body burns calories while you’re sleeping and just sitting around, to find out how many kcal your body burns I recommend you google “how many calories my body burns calculator”. This will give you an idea.
I’ve lost weight this way. Goodluck!!

Also: after a certain amount of weight lost, some people can experience their weight isnt going down and theyre staying at the same weight. When this happens, i reccomend you eat a little more then you have been eating since starting your diet. Youll lose the weight again.
Drink plenty of water too.

Donna asks…

lose weight?

how to lose weight fast

weight loss cardiff answers:

Losing weight fast means it will come back and probably bring some more pound buddies along with it. The weight didn’t appear overnight so it won’t go away overnight.

Here are some changes that you can incorporate into your life now that will take some weight off, and more importantly keep it off.

Drink more water
Don’t drink any soda, even diet soda has a lot of sodium [salt] which will keep water in your body.
Eat more fruits and veggies, less processed food and fatty meat.
Cut out the junk food [chips, cookies, candy, ice cream etc]
Eating several small meals through the day, instead of 3 big meals will jump start your metabolism.
Make sure to get at least 1/2 hour of exercise every day to start and add more exercise as you get more fit.

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Your Question About Easy Weight Loss

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George asks…

need help in diet plan for weight loss?

Hi, I am from India and I am planning to loose body fat. I was going to gym regularly but did not see much results since I did not change my diet. I am from south India and my meal consists of rice and dal. I get lost when I see the diet plans.

1. Some tell that carbs are necessary but some tell to avoid rice? Why is carbs necessary and what is the best food for carbohydrate ?

2. About saturated and unsaturated dat. Do we need fat while reducing body fat and if necessary what should be the quantity?

3. What should be my pre workout meal and post workout meal? I am a vegetarian and I am a software engineer so that make my job sedentary.

4. Also since I go to the gym in the evenings (7pm), and I have my lunch at 2PM, i will be feeling hungry by the time I plan to go to gym and this makes me to eat something @ 6PM after which either I do not feel like going to gym or I skip my dinner.

What should I do for all the points mentioned above. I am a vegetarian and take eggs..

weight loss cardiff answers:

I hope these tips would help you.:)

Weight loss tip 1: Decide how much weight you need to lose – Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn’t a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won.

Weight loss tip 2: Time management – This is quite often overlooked. Decide which part of your day will be dedicated to exercise, when in the week you will stock up on groceries, and when you will do the cooking – all within your current work and home life routine. If you don’t do this now, your days will be rushed and unplanned, and you won’t be able to sustain your weight loss efforts.

Weight loss tip 3: Stock your kitchen – Keep your house well-stocked with fruits, vegetables, healthy meats, grains, cereals, spices, and flavourers. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients. All of this will go into helping the next step – cooking healthy meals at home.

Weight loss tip 4: Eat healthy homecooked meals – Whether it’s you who’s cooking, a family member, or house help, ensure that every one practises healthy cooking methods, and ingredients. Ask any person who’s lost weight the healthy way, and you will always hear about how healthy homecooked meals were a big reason behind it. Use less oil, low salt, fresh produce, and you’ll start seeing results in no time.

Weight loss tip 5 : Start a cardio + weights workout – A healthy weight loss programme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off. You can either start a home workout today, or rely on gyms for fitness training.

Weight loss tip 6: Alter your snacking habits . Set those French fries aside, skip that aerated drink, and ban those unhealthy deep fried samosas. Explore the healthy snack world and you will find several appetisers, party snacks, movie snacks and meal accompaniments that’ll satisfy every craving of yours.

Weight loss tip 7: Have at least one active hobby – It isn’t sufficient to rely on just 30 to 60 minutes of physical activity per day. Moving from bed to office chair, and back to bed, isn’t a healthy way to live. Buy a motion sensor gaming console that lets you enjoy social games with friends and family, plan weekend trips, clean your house once a week, dance, play sports, the list is endless. Get out of the coffee shop and dining table rut, and you’ll have fun along with the healthy weight loss

Weight loss tip 9: Drink plenty of water – You’ve known that your body relies heavily on water for all important bodily functions, and yet you skimp on drinking adequate quantities of water every day. Well, it’s time to stop that. Check out some exciting ways to make water interesting and you’ll be packing it away in no time. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.

Weight loss tip 10: Plan healthy vacations – Why go all the way with healthy weight loss, when one tiny vacation will just come along and topple it all? Healthy vacations aren’t impossible. Take a look at how you can eat smart on a holiday, and then at bodyweight workouts that you can carry with you wherever you go, to understand how to holiday right. Above all, remember that these are lifelong habits that’ll help you stay fit forever and not short term weight loss quickfixes

good luck.

David asks…

Successful weight loss plan?

I currently weigh 70kg, and I want to try lose 10 kg in 8 weeks. Is that possible? If so, how? If you have any great workout plans for me and diet plans, please email me at apianezzola@hotmail.com

I have a gym membership so I have all the great equipment readily available to me, all I need is the knowledge, help? Please?
I’m looking for serious answers.

weight loss cardiff answers:

Go wheat free. No pasta, pizza, bread and so on. And no food
after 7 p.m. People achieve marvellous results with it. Depending on
your initial weight, you can drop upwards from 20 pounds a month. If
you don’t eat wheat then you don’t eat all those sticky, fatty goey
cakes, you don’t eat junk food, and you don’t eat biscuits. But your
diet is still balanced. It costs nothing, and you do not have to
calculate points or to buy special meals or plans.
Gym Routine for Toning Up & Weight Loss

Working out at the gym can improve your fitness level, develop muscle
tone and help you lose weight if follow a plan. Outline your course of
action to include the five components of a balanced fitness routine
and your time will be well spent.

The Five Components
The five components to a balanced routine include cardiovascular
endurance, strength training, flexibility, core-strengthening and
balance. You do not need to incorporate all five elements into your
training every time you workout, but you will want to make sure they
have been included during the course of several days. You should
include cardiovascular workouts three to five times per week and
strength training twice a week, that is a good schedule to start with.

Monday, Wednesday, Friday: Cardio
On these three days, you will want to use a cardio machine at your
gym. A good choice for beginner through advanced-level fitness is the
elliptical machine. Other options are the stationary bikes,
stair-steppers and treadmills. Your cardiovascular workout will last
for 20 minutes. Start out going at about 50 percent of the maximum
exertion you are capable of — or level five out of 10. Stay at this
moderate level for two minutes, then increase either your speed,
resistance or incline to make your exertion more difficult, or level
six for one minute. Continue increasing your level of difficulty for
one minute intervals until you reach 90 percent of your maximum, then
return back to level six for one minute. When you are on your last
interval cycle, or when you hit 19 minutes, give 100 percent effort
for one minute. Then take it down to a level four for your last
minute. You will want to stay at this lower exertion level long enough
to return to as close to your normal breathing as possible before
ending your cardio workout.

Monday, Wednesday, Friday: Resistance
You want to make sure to include all of you major muscle groups over
the course of the week if you do not include them all daily. The major
groups are back, chest, legs, abdominal, biceps, triceps and
shoulders. Remember to work opposing muscle groups such as chest and
back. If there is a chance you might miss a day, try to include all
the major groups each time you workout. Also, alternate between using
free-weights and machines for even greater variety and faster results.
Do three sets of weight-bearing exercises per muscle group. The first
set should be heavy, but comfortable. For you that might be a bicep
curl that weighs 10 lbs.; do 12 repetitions. The second set should be
heavier than the first so try 12 lbs.; do 10 repetitions. The third
set should be your heaviest and it should be difficult to finish; do
eight reps.

Tuesday and Thursday
Some trainers will tell you that interval training burns the most
calories and others will tell you hard and fast cardio is the best
training to lose weight. Do both and you wont have to worry. Pick your
machine; you will want to work out at an exertion level around
75-percent of your maximum ability for a solid 40 to 45 minutes with a
five minute cool down at about a level five out of 10. These are good
days to do abdominal exercises if you did not have time on your
interval days. Use a stability ball to do 25 crunches, four times, for
instance. Spend at least 10 minutes after your workout stretching.

Saturday and Sunday
Take Saturday to enjoy an activity with your family or to have fun.
Make it something where you will get your heart-rate up, but you might
not consider it a workout. Consider roller-skating, dog-walking or
bicycling. And on Sunday, let your body rest. Your body needs a day to
recuperate so that you can continue your fast-track towards meeting
your fitness goals.

Donna asks…

weight loss!!!!!!?

i am 14 years old and i want to lose weight cuz im over weight i am 90kg, and that it alot 4 my age so plz can some one give me some advice and a weight loss plan. and also tell me how to stick to my plan .
just to inform u i have a big problem , that i cant stop eatiing sweets.. somebody plzzzzzzzzzzzzz help me
thank you very, very, very much

weight loss cardiff answers:

To achieve any weight loss, you really need to excercise and eat an overall healthy diet that consist of complex carbohydrates (whole wheat foods that would be great for fiber and needed nutrients), lean protein to help build muscles and repair your body, and good amounts of fat for energy and needed nutrients the body needs that your body cannot create on its own.
By making a few adjustments to your current diet (such as switching to water in place of juice and soda, etc, snacking on fruits and raw veggies instead, chosing whole grain products instead of enriched foods, etc) can also help you to shed some weight (depending on how your current diet is). Also cooking healthier (using a cook spray, switching to olive oil, grilling and steaming more often than pan frying and deep frying, etc.) And to help lessen your sweets consumption, try at least limiting yourself to only 2 or 3 a day. And try having healthier sweets like yogurt, all fruit frozen bars (some are only 90 calories each, and with calories so low, that a treat you could possible have each day), jello, 90 calorie or lower pudding cups, fruit, and low calorie ice cream bars (such as skinny cow, weight watchers, etc.)
If you try interval cardio training and some weight lifting/resistance training, not only will you lose weigh, but you will also help your body become more leaner and tone looking and your core will become stronger.
It is good that you are thinking about trying some types of cardio that you may like such as walking, biking and skating. These new habits introducted into your life will help to intially burn soem calories, but you will need to also make sure you eat healthy. Also try to change you your cardio from time to time to challenge yourself and to avoid hitting a plateau such as jogging, hiking, swimming.
Try doing some ab work and don’t forget to work out your obliques (your “love handles”)
Also because muscle does weigh more than fat, you may be heavier essentially, but leaner too. Eventually the more muscles you will build, the more weight you can burn. More muscles will help you burn more calories at rest. And then eventually the fat/weight will come off… But everything takes time. Remember, it is possible to be leaner and stronger, but weight more. But don’t give up and stay motivated… We all hit plateus. Also remember, that every one is a different individual and that we all lose weight from different places at different times. Your body choses when it is time, just be patience.
And please note that if you try to lose a lot of weigh in a short amount of time, your body will really go through some health problems. Some risks could be that your hair may grown thinner, your periods may not be regular anymore (which is not a good thing), and your stomach system will be working slower, etc.
Realistically, if you lose weigh the heathy way, then 1 to 2 pounds per week is a reasonable amount per week. Anything more, may be due to water loss or you have decided to go the other route and lose weigh by starving yourself.
Remember that the number on the scale doesn’t define you… You define you. The scale can’t tell you how great you look in your jeans or how you feel… So don’t rely so heavily on that scale. Our bodies’s weight constantly fluctuates all the time… So it isn’t always so reliable.

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