Tag Archives: lean muscle mass

Your Question About Easy Weight Loss

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Steven asks…

does anyone have a good diet plan???

i am wanting to shed a few pounds quickly, anyone know of what a good diet and exercise plan???
what about more exercise plans

weight loss cardiff answers:

For a free customized diet and exercise plan go to
http://www.kraftfoods.com
(click on free meal plans)

You answer a few questions and they give you a customized plan with recipes and everything. It’s free because the meal plans and recipes call for their products but of course you can substitute for store brands.
As far as the exercise goes they give you a schedule and you log on everyday and tell them if you did it or not.
A better place for a free personalized exercise plan is http://www.freetrainers.com
You enter some information and goals and they give you a free two week workout plan. If you want more than two weeks you have to pay; but you can just use the free two week plan over and over and make that your routine.

Chris asks…

diet plan anyone…..??

hey can anyone give me a diet plan that really works?? I need to lose some lbs before xmas!!!!

weight loss cardiff answers:

The only diet plan that works is eating well and exercising. Stay away from all the “trendy diets.” These trendy diets are all cleverly schemed ways to reduce your calorie intake and what usually happens is that you get so sick of their food that you quit eating all together. This is NOT good.

When you starve yourself, your body breaks down the amino acids in your muscle and converts them into the compounds its needs to use glucose as energy. So, you begin to loose weight and you think the diet is working. But the diet is actually killing you. Have you ever found that when you lose that weight your are urinating a lot? That is because your body is getting rid of the Nitrogen that is found in the muscle’s amino acids it is breaking down. So your weight is going down, but you aren’t losing any fat or getting much smaller. Also, muscle tissue is what drives your metabolism, so if you lose your muscle tissue you are also losing your metabolism. Remember, muscle weighs more than fat.

The only way to lose weight and not kill yourself is to cut your calories and increase your exercise. Do something you like to do. Run, walk, ride a bike, etc. Eat healthy.

How to figure out how many calories you need to eat a day:

1- Take your weight and divide it by (2.2). This will give you your weight in kg. Then if you are a girl times it by 22 (guys multiply by 24). This is how many calories your body needs to stay alive (breathing, your heart rate, etc). Now I am guessing that you are a pretty sedentary person. So multiply that number by 1.3. This will give you how many calories you need to stay alive and move around every day. Now take that number and multiply it by 7. This will tell you how many calories you need in a week. Now you can figure out how many calories you need to cut back to lose weight.

2- You should not lose more than 2 lbs per week. If you are losing more than 2 lbs per week, you are probably losing muscle tissue and therefore actually slowing down your metabolism, not helping it.

You need to eat 3500 calories less than you need to lose 1 lb of fat. So take your total calories needed every week and subtract 3500 from it (7000 if you want to lose 2 lbs). Now divide that number by 7. This will give you how many calories you should eat per day. Now, you should NEVER EAT LESS THAN 1200 CALORIES PER DAY! This is just not healthy.

3- Exercise for 20-40 minutes a day. You want to build lean muscle mass, so do a lot of things that will build your muscle like lifting weights.

4- As you lose weight, you will need to redo steps 1-2 because your weight has gone down, so your amount of needed calories will decrease as well.

Tips to stay on your diet:

Eat a variety of foods, just watch your calories. This way you do not get sick of the diet. Plan your meals with a variety of LOW-CALORIE foods.

Make a shopping list, don’t shop on an empty diet.

Avoid alcohol. Alcohol is high in calories and low in nutrition.

Only weigh yourself once a week, in the morning. This way you are not freaking out the next morning when you haven’t lost 5 lbs.

Keep a daily record of what, where and how much you eat.

Avoid midnight snacking like the plague. You will still be alive in the morning.

Eat slowly. It takes your body 20 minutes to realize it is full. One way to do this is to put down your fork in between bites.

Only eat in one room of the house. That way your body is not conditioned to eat in the living room, bedroom, etc. You will only get hungry when you go into the kitchen.

Put your dinner on smaller plates so it will look like more food, and when you finish put your plate away so you are not tempted for seconds.

Eat regularly, in the same place (nowhere else), and smaller meals. This is so your body uses all the energy you put into and doesn’t store any as fat.

Good Luck!

Ruth asks…

sample weekly weight loss diet plan?

i am looking for a diet plan for weight loss for at least a week..

weight loss cardiff answers:

A weekly diet plan is supposed to make your weight loss goal an easier task. Determination is a key when you really want things to happen. But if being on a diet is too much of a chore, then it will most likely be unsuccessful. To help you with that, you must be prepared with a “master plan” to lead you to a quick, workable, and healthier eating in so much as achieving your desired body weight.

When choosing a weekly diet plan, keep a few things in mind.

1. It helps best if you follow a seven-day diet plan that details every food that you should eat. Stick on it. This way you can also avoid eating the same food in two or three consecutive meals. Also, this will keep your body from plateauing by guessing on which type of meals you plan to eat.

2. Let’s say you’re already committed on losing weight fast. It will help you more if your diet is not only healthy but is also delicious, easy, and quick to prepare. Try different kinds of fruits and vegetables. Be creative and put a little twist in every meal. The cheaper it is the better.

3. It is important to keep it balanced with protein, carbohydrates, fiber, and good fat. You should consider a no calorie counting diet plan. Choose calorie rotation diet instead so that you won’t feel deprived or conscious every time you eat.

4. Allot an hour on your weekly diet plan everyday to exercise for fast weight improvements in your body. Do not forget to refill the lost water in your body by drinking at least eight (8) glasses of water a day.

5. Have a diet break once in every week. Your weekly diet plan should include a day for you to indulge on the foods that you want to eat. This will keep your body from plateauing and deprivation. After all, having it only once is not really bad at all.

6. You must always remember that you’re doing this in order to make you feel better and healthier. You should know that sudden change in your dietary intakes might confuse your body or lead to any vitamin or mineral deficiency. That is why it is also best that you have your dietician to help you with your weekly diet plan.

Hope it helps you in planning the good weight loss plan that suits you!

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Your Question About Easy Weight Loss

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Charles asks…

How many calories can I safely cut out?

I’m female, 23, weigh 240lbs, BHR of 65, no cholestoral or other health problems that I know of and can’t seem to lose weight. I run 6 to 7 miles a day in an hour, but on an eliptical as I have a club foot.

What caloric intake should I be aiming for?
I’m female, 23, weigh 240lbs, BHR of 65, no cholestoral or other health problems that I know of and can’t seem to lose weight. I run 6 to 7 miles a day in an hour, but on an eliptical as I have a club foot.

What caloric intake should I be aiming for?

(I should mention, I’m not interested in fad or crash diets, I’ve tried them all and don’t really care to add on another one to my list of stuff that doesn’t work)

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.

Jenny asks…

What is the best way to lose 5 or 10 pounds?

I don’t really want to lose much weight just would like to get toned up!

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.

Sandy asks…

What do you do when your girlfriend gets too fat?

when we first started dating she was a nice, fit 110 pounds but now shes easily 180 to 190.
I love her but I hate to be seen in public with a whale.
how should i break it to her that she needs to lose weight or should i just end it with her?

weight loss cardiff answers:

One if you love your gf for her personality you shouldn’t break up with her. If you just liked her looks break up with her b/c looks never stay and there should be no reason to date someone if the only reason you date a person is for their looks. If you are concerned about her health not looks ask is she wants to work out with you and have dates that center around exercise. But just think like this if you wanted to marry or have kids with her, all women gain weight for this and you should get over it.

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Your Question About Easy Weight Loss

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Betty asks…

What are effective, easy diets/ weight loss tips?

I have tried the oatmeal diet, and it didn’t work. I’ve tried just eating very healthy and working out. I have tried many things… none of which seem to work. What are some good diets/ exercises that would help me lose weight? I would pursue longer more complicated diets but it’s hard to transfer and prepare food with switching houses every day because my parents are divorced, preparing food at work/ school/ on low time. help?

weight loss cardiff answers:

I lost 50 Lbs in about a year. I finally found something that works for me and makes me feel like I am not on a diet. I have never had more energy or felt better in my life. My doctor was also impressed when he saw my cholesterol numbers. He told me that he doesn’t usually see that kind of improvement or numbers, even with medication.

I ate whatever foods I enjoy and didn’t exercise any more than normal and the first week I lost 8 LBS!

This is how I did it, over two years ago I started what is called intermittent fasting using the Fast 5 Lifestyle created by Dr. Bert Herring. He wrote a book that you can download off his site for free.

Basically, how you do it is, you have a 5 hour window of time within the day that you can eat whatever you want. That doesn’t mean binging on donuts all day though of course, but just eat a normal meal even if for you normal is lasagna and garlic bread with chocolate cake for dessert. Then a little while later have a snack of whatever you usually snack on, nuts, veggies, fruit etc…whatever you usually eat. After that 5 hours, when the eating time is done, you stop completely. Just water or tea, no calories at all, no cream and sugar in your coffee, just non calorie liquids…you fast.

And again the next day, do the same thing…We all fast every day and we don’t really think about it. If you were to eat dinner at 7pm and then not eat again until the next day at breakfast at 7am, well that is a 12 hour fast. All this diet does is extend that fasting period. You can move your eating window of time to any 5 hours of the day, whatever fits your style of eating.

I do lunch so in the morning I extend my 12 hour sleep fast by skipping breakfast, and then at lunch I eat whatever I feel like. At around 4 pm I have a snack of whatever I am craving, then stop at 5pm and drink water until bed. If I have a dinner party or event that requires me to eat a dinner, I just extend my morning fast until dinner time and enjoy the party or event and eat whatever everyone else is eating.

It may sound difficult to not eat for those hours when you usually would but your body adjusts to the schedule and hunger becomes a non-issue. It also goes against everything we have ever been taught about nutrition and health but as doctor Phil says, “how’s that working for you?” We are a society of extremely obese people who only lose weight to gain back even more.

Others will say that it isn’t healthy that we must eat every two hours or go into starvation mode, they may be nutritionists or doctors but the reality is that I have never felt better in my life, I have never had more energy, my doctor is thrilled with the progress in my health and supports me 100% and it works for me, I have lost 50 pounds! So other people’s views and opinions on it really don’t matter to me.

If you want more information on how I did it or research and information on intermittent fasting take a look at my blog that I have kept since almost day one of this journey 19hours-freedom.blogspot.com. Good Luck!

Susan asks…

How can I loose weight fast before my senior prom? and after too!?

I am trying to lose a lot of weight before my senior prom this year it is in may or june. I need a fast way to lose weight that doesn’t involve me starving myself. I am also hoping to continue my weight loss after. any useful diets? weight loss tips?exercisee plans? thanks!

weight loss cardiff answers:

1 Dietary control and exercise. It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.

2 Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience, here – a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).

3 Join an online support group. In my case, I created my own – FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.

4 Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself – if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.

5 Hire a substitute teacher. Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means – find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts – and they taste just as nice.

6 Start reading labels. I know it sucks, but you have to do it – and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.

7 What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though – it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).

8 Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it – initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?

Jenny asks…

How much weight can I lose in 5 month?

I want to lose some weight for the summer holidays…any easy and fast weight loss tips/diets???

weight loss cardiff answers:

Please read the bellow article it might help you :
How I Use Exercise to Help Me Lose Weight

When I finally got fed up with being rotund, the first thing I did was clean up my diet. However, this wasn’t enough to help me lose weight consistently. With the amount of fat I needed to lose, nutrition alone just wasn’t going to cut it; so I started an exercise program to keep those fat burning results coming. Here’s how to use exercise to send unwanted body fat packing.
Do Plenty of Cardio

help me lose weightIn order to lose one pound of fat you have to burn 3500 calories. It’s almost impossible to achieve this without doing cardiovascular exercises. Aim to get cardio (with an emphasis on high intensity interval training) five days a week. If you’re super busy (like most of us) and find it hard to squeeze cardio into your day, break your workouts up into chunks.

Here’s an example of how you can break your cardio workouts into manageable pieces:

Run on a treadmill for 15 minutes when you wake up.
Take a brisk 15 minute walk around the parking lot during your lunch break.
Pop in a workout video and exercise for 15 to 30 minutes before dinner.

Don’t feel like your only options for good cardio workouts are treadmills and exercise bikes. There’s nothing wrong with these machines, they work great. But if you do them all the time, they can get sort of humdrum. There are plenty of other ways to get your heart jumping. Some examples include kick boxing, mowing the lawn, gardening, jumping rope and swimming.
Pump a Little Iron

Many women avoid weights like the plague. They fear pumping iron will make them look bulky and masculine. This is absolutely not true. Unless you use some sort of performance-enhancing drug when you lift weights, the possibility of looking like the Hulk is slim.

When you build lean muscle tissue by lifting weights, it kicks your metabolism into high gear and helps you slim down. Keep in mind, the more lean muscle mass you have, the more calories your body will burn—even when you’re stretched out on the couch doing nothing (nice!).

Also, lean muscle mass is compact so it takes up less space than fat. Any lean muscle tissue you build lifting weights will tone your body and give you a streamlined physique. Ladies, if you really want to get in shape, put your fears of huskiness to rest and pump weights three times a week.
Sample Workout Plan to Get You Started

In one of my past newsletters, I talked about building a foundation by focusing on mastering the basics—lunges, squats, pushing, twisting and pulling. Do the below exercise back to back. After you do the entire circuit, repeat all five exercises two more times.

Bodyweight squats – 10 to 20 repetitions
Bodyweight lunges – 8 on each leg
Modified pushups on your knees 10 to 15 repetitions
Assisted pull ups – 10 repetitions
Medicine ball or dumbbell woodchop – 10 repetitions per side

As your fitness level increases, you can build on these exercises to make them more challenging by increasing resistance and making them more complex.

There’s nothing like waking up every morning looking and feeling your best. Anything less is unacceptable. Let The Diet Solution Program show you these tried and true methods that I’ve used to help me lose weight.

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Your Question About Easy Weight Loss

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Michael asks…

Do you really need exercise to lose weight?

I’ve been busy working I don’t have time to lift weights or run anymore I’ve been eating healthy but my question is has anyone lost weight without exercising? If so what to eat or what schedule do you follow please be specific all answers are appreciated and please nothing offensive. Thanks.

weight loss cardiff answers:

No, you do not need to exercise to lose weight. It’s advised that you do some sort of activity though as it helps. Exercise is 20% of weight loss. What you eat is 80%. Eating healthy is a relative term. Are you eating balanced?

I took off 20 pounds in a couple of weeks doing a nutritional cleanse. Feel great, my clothes are falling off of me and I don’t go around hungry. Can’t tell you here what I do but if you contact me directly I’ll be happy to share. (makeyouthin at yahoo).

There are a couple of things you can do.

Firstly, eat a balanced diet for your individual metabolism type, the right proportions of proteins, fats and complex carbs. You can find out about your type for free at several sites on the Internet or you can type in Google “easydietforlife diet-assessment” without the quote marks to get to a good one.

I would suggest being active rather than exercising. Walk for 30 minutes, swim, ride a bike, that sort of thing. You could even check out burst training, it’s real quick and very effective.

If you want to learn how your body functions so you can eat properly for the rest of your life read the ebook “GOING FAT2Lean.”

You will get how our bodies function, just how Mother Nature intended us to feed them.

What you can do immediately is the following:
*Stop drinking all sodas
*Drink half your weight in ounces of water daily
*Stay away from all “white” foods (they are simple carbs that turn into glucose easily) – bread, pasta, white rice, white potatoes.
*Eat three meals a day and 3 snacks a day.
*Don’t eat anything 3 hours before going to sleep.
*Don’t eat any fast food
*Shop around the perimeter of your market. Stay away from packaged foods.
*Take a good multi-vitamin, omega-3, CoQ10, and a good antioxidant every day.
*Do not count calories. It’s a myth. The body counts nutrition.

Keep us posted!

Good luck,

RICK

Jenny asks…

Would high protein diet help me lose weight and build muscle same time?

Ok, im 14 working out 4-5 times a week. Im 150 right now, trying to be 125-130 by the summer. My question is that if i start on high protein diet is it going to help me lose weight and build muscle at the same time?

weight loss cardiff answers:

No. There is no high protein diet however some people refer to the low carb diets as high pro so you may be thinking of low carb. And, if you consume any more protein than you need for building muscle, you’ll just burn it or excrete it. Either one is bad so you should limit yourself to only that amount of protein you need. Remember, protein has the same caloric value as pure sugar.

If you want to know how to lose fat, read my answer about how to lose fat —> http://answers.yahoo.com/question/index;_ylt=As615QJM4X_3ID9_05qmmlXty6IX;_ylv=3?qid=20111028185603AAVcP4D

If you want to know about protein supplementation, read my answer about protein supplements here –> http://answers.yahoo.com/question/index;_ylt=AtGdwn5cqfesP6O1LkavjSjty6IX;_ylv=3?qid=20110821092640AA3hq12

Next read my answer about supplements here –> http://answers.yahoo.com/question/index;_ylt=AmA35VDViBrL0y9rSkKcLknty6IX;_ylv=3?qid=20111001134224AANB0OV

And then read my answer about supplement scamming here –> http://answers.yahoo.com/question/index;_ylt=Aii1OzUVjBo7o550CXhmvVbty6IX;_ylv=3?qid=20111014151252AAak0J4

Here’s what the experts at the US CDC have to say about how much protein you need to provide to support your metabolic processes. –> http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein You can easily get that amount of protein with a glass of milk and a chicken breast or piece of meat per day.

You’ll hear a lot of people tell you that you should have 1 gram of protein per pound of body weight. That’s a typical bodybuilder’s formula and it’s a gross over estimate. Most experts use the following formula.

0.8 grams protein per Kg of body weight
-or-
0.36 grams protein per pound of body weight

Bodybuilders usually over estimate their protein needs because most of them are clueless and just pass along what they hear in the gym. And, why not? There’s no liability for getting a little too much so more protein is cheap insurance they are getting enough.

Bodybuilders believe they need a lot more protein that nonbodybuilders because they are building muscle. That, of course, is just wrong because most of the protein we all consume goes to the maintenance of our entire body including cell anabolization for all organs, skin, hair, marrow, smooth muscle, blood and much more which has nothing to do with skeletal muscles. And, people who are not building muscle are still replacing catabolized muscle cells which means most of the protein anyone uses will go to other than skeletal muscle repair. So, if you’re a 160 pound male and you need 58 grams of protein without strength training then another 10% would easily cover you for strength training. That would amount to 5.8 grams per day which would be 174 grams per month or about 6 ounces per month. And, six ounces of new lean muscle mass is a good number for the average growth of a 160 pound male who trains hard. Therefore, you can forget 1 g/pound and go with the 0.8g/Kg or 0.36g/pound and just add 10% if you’re a bodybuilder.

If you’re a total protein freak who really wants to make sure you have more than enough protein and you can handle the extra calories, then just double the amount from the formula. So, if the formula tells you to get 58 grams per day, make sure you get 116 grams per day. There’s no way you could possibly need more than that and that’s still well below the 1 gram per pound which bodybuilders use. Just remember that protein has the same caloric value as pure sugar (4cal/gm) so don’t get too much if you are watching your weight. And, protein in food usually comes with other nutrients including carbs and fats so weight watchers should be careful.

Always get protein from food. It’s the only way you can be sure you’re getting dietary balance and the amount of protein you need as supplements may or may not contain the amount stated on the product label. Supplements should always be avoided unless recommended by a health care professional according to the US NIH.

Remember, you will be limited in your ability to add muscle because you will not have your adult level of testosterone, the muscle building hormone, until your mid-20s. So, now is a great time to begin learning about how to get and stay fit, eat right, build muscle, etc. Here are some good places to begin.

Watch all of Scooby’s 180+ videos here –> http://www.youtube.com/user/scooby1961#g/u

Next, read everything here so you can learn a little anantomy and kinseiology as well as how to perform exercise in good form –> http://www.exrx.net/

Finally, buy this book and study it (you can skip over the heavy science stuff) –> http://www.bodybyscience.net/home.html/?page_id=18

Email me if you have questions.

Good luck and good health!!

♠

PS: Here are some good websites you may find useful.
• BEST FOR TWEENS & TEENS http://teenshealth.org/teen/
• ANAEROBICS http://www.exrx.net/Exercise.html

Lizzie asks…

Can I lose weight by just drinking protein shakes?

Plus Exercise and anything else? Or will it make me more fat? I heard someone just drank the shakes plus exercise and lost weight fast. Any real thoughts?

weight loss cardiff answers:

Protein has the same caloric value as pure sugar so it makes no sense to get more than you need daily. Here’s what the experts at the US CDC have to say about how much protein you need to provide to support your metabolic processes. –> http://www.cdc.gov/nutrition/everyone/basics/protein.html#How%20much%20protein You can easily get that amount of protein with a glass of milk and a chicken breast or piece of meat per day.

You’ll hear a lot of people tell you that you should have 1 gram of protein per pound of body weight. That’s a typical bodybuilder’s formula and it’s a gross over estimate. Most experts use the following formula.

0.8 grams protein per Kg of body weight
-or-
0.36 grams protein per pound of body weight

Bodybuilders usually over estimate their protein needs because most of them are clueless and just pass along what they hear in the gym. And, why not? There’s no liability for getting a little too much so more protein is cheap insurance they are getting enough.

Bodybuilders believe they need a lot more protein that nonbodybuilders because they are building muscle. That, of course, is just wrong because most of the protein we all consume goes to the maintenance of our entire body including cell anabolization for all organs, skin, hair, marrow, smooth muscle, blood and much more which has nothing to do with skeletal muscles. And, people who are not building muscle are still replacing catabolized muscle cells which means most of the protein anyone uses will go to other than skeletal muscle repair. So, if you’re a 160 pound male and you need 58 grams of protein without strength training then another 10% would easily cover you for strength training. That would amount to 5.8 grams per day which would be 174 grams per month or about 6 ounces per month. And, six ounces of new lean muscle mass is a good number for the average growth of a 160 pound male who trains hard. Therefore, you can forget 1 g/pound and go with the 0.8g/Kg or 0.36g/pound and just add 10% if you’re a bodybuilder.

If you’re a total protein freak who really wants to make sure you have more than enough protein and you can handle the extra calories, then just double the amount from the formula. So, if the formula tells you to get 58 grams per day, make sure you get 116 grams per day. There’s no way you could possibly need more than that and that’s still well below the 1 gram per pound which bodybuilders use. Just remember that protein has the same caloric value as pure sugar (4cal/gm) so don’t get too much if you are watching your weight. And, protein in food usually comes with other nutrients including carbs and fats so weight watchers should be careful.

Always get protein from food. It’s the only way you can be sure you’re getting dietary balance and the amount of protein you need as supplements may or may not contain the amount stated on the product label. Supplements should always be avoided unless recommended by a health care professional according to the US NIH.

There’s much more to the protein story but you can glean that from the internet as long as you avoid bodybuilding and supplement websites. Here’s an example of what you may find.

Http://today.msnbc.msn.com/id/14563169/ns/today-today_health/t/protein-how-much-do-you-need/#.TpW6qnJWFNs

If you’re buying protein supplements read my answer about protein supplements here –> http://answers.yahoo.com/question/index;_ylt=AtGdwn5cqfesP6O1LkavjSjty6IX;_ylv=3?qid=20110821092640AA3hq12

Next read my answer about supplements here –> http://answers.yahoo.com/question/index;_ylt=AmA35VDViBrL0y9rSkKcLknty6IX;_ylv=3?qid=20111001134224AANB0OV

And read my answer about supplement scamming here –> http://answers.yahoo.com/question/index;_ylt=Aii1OzUVjBo7o550CXhmvVbty6IX;_ylv=3?qid=20111014151252AAak0J4

You need to learn how to eat right if you want to burn fat in the best way possible so read my answer about how to eat here —> http://answers.yahoo.com/question/index;_ylt=AlTDB0OPAGPzNFiPDNJ4QZXty6IX;_ylv=3?qid=20111013033752AA48FJG

Good luck and good health!!

♠

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