Tag Archives: major muscle groups

Your Question About Easy Weight Loss

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John asks…

How Much weight can you lose in 2 weeks?

if i stick to a good diet, and exercise for 2 weeks, how many pounds will i lose? will it look like i’ve lost weight?

weight loss cardiff answers:

When my parents lost their jobs we went hungry for about that long, eating very small meals from time to time. I lost 20 pounds.

Chris asks…

How much weight can i lose in 2 weeks?? How??

I need to lose weight in 2 weeks…Please help …!!!! No pills or diet programs like curves, jenny craig or anything like that…

weight loss cardiff answers:

You could lose as much as 15 pounds in 2 weeks SAFELY if you follow these tips:

1. You MUST exercise if you want to lose weight and keep it off, so do something every day, even if it’s just a 15-minute walk around the neighborhood. Don’t say you don’t have time for exercise; you have to MAKE time. Yes, it takes time and effort, but you’re worth it, right?

2. Walk as much as you want, but don’t do cardio for more than 40 minutes at a time. If you do, you risk burning muscle instead of fat. Walking is the preferred exercise for weight (READ: FAT) loss because it burns fat almost exclusively and it burns almost as many calories per hour as jogging. You can also breathe much easier while walking, and walking doesn’t pound the heck out of your ankles, knees, and hips like jogging does.

3. If you do strength training, use light weights and do lots of repetitions. That’ll really help you “tone up.” If you’re at all concerned about your midsection, you’ll need to do abdominal exercises that hit all the major muscle groups (upper abs, lower abs, obliques, transverse abdominis, and back muscles) every other day. WARNING: Ab exercises burn very few calories, so don’t rely on them to burn fat. What they will do is give your gut that “sucked in” look 24/7 if you do them regularly. Google each muscle group with the word “exercises” and you’ll find websites that’ll show you exercises to work that muscle group.

4. Your diet will make you or break you. You have probably learned bad eating habits over time (most people do). That’s not your fault, but now you have to deal with it. Make a commitment to yourself to unlearn those bad habits and re-learn better habits.

5. Eat breakfast every day within an hour of getting up. It kick-starts your metabolism. Studies have shown that people who skip breakfast are 450% more likely to be overweight than those who eat breakfast every day.

6. Eat six small meals or snacks per day instead of three squares per day or one big meal per day. If you eat too much at one sitting, your body stores the extra calories as fat. Go too long between meals and your metabolism slows down. Your body expends energy digesting your food, so eating smaller portions more often keeps your metabolism running high because you’re constantly digesting food.

7. Avoid these as much as possible:

— Trans fat (any type of partially or fully hydrogenated oil)
— High fructose corn syrup (soft drinks are LOADED with it)
— Fast food
— Junk food
— White sugar, white flour, white rice, white potatoes
— The deadly C’s (cookies, cakes, candy, chips, cola)

8. Build your diet around these trim-body-friendly foods:

— Nuts, any kind (almonds are best)
— Beans/Legumes
— Fresh vegetables (green is GREAT!!!)
— Dairy products (as long as they’re low-fat or non-fat)
— Eggs
— Lean meats (fish and poultry top the list)
— Olive oil
— Whole grain breads/cereals/pasta
— Fresh fruits (anything that ends in “berry” is a winner)
— Tea (green tea or black pekoe tea)
— Cold water or ice water (your body has to expend extra calories to heat it up)

9. Desserts and treats are the exception, not the rule. Having said that, however, (1) you can have a couple of pieces of chocolate every day – just don’t overdo, and (2) Allow yourself one “cheat meal” every week where you eat and drink whatever you want as long as you don’t gorge yourself. That’ll help keep you from feeling deprived and it’ll make it easier to stick with your new healthy eating plan.

Good luck!

“The three great essentials to achieve anything worthwhile are first, hard work; second, stick-to-itiveness; third, common sense.”

— Thomas Alva Edison, inventor extraordinaire

Linda asks…

Is it possible to lose weight in 2 weeks?

i am going on a last minute holiday in 2 weeks and need to lose a bit of weight and tone up

is this possible in 2 weeks 2 notice some difference in my body?

if so how?

weight loss cardiff answers:

It is enough time to lose 4-5 lbs by combining diet with exercise, but not enough time to produce any real reshaping. Weight loss requires a much longer commitment for that to happen.

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Your Question About Easy Weight Loss

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Betty asks…

What can I do to lose weight fast? Are diet pills bad for me?

I’ve been trying to lose some weight, but have not been able to. I’ve also tried diet pills and they don’t work. I eat right. Could it be my age?

weight loss cardiff answers:

You are not violating the laws of physics. The reason that you are not losing weight is that you are eating as many calories as you are burning. To lose weight, you must eat less than you burn.

I lost 65 pounds in the last 13 months. Here’s my method. Calculate your target weight for every day and write it on a calendar. I lose five pounds per month, so I subtract one pound each six days. Weigh yourself every morning. If you are over your target weight, eat less and exercise more that day. That’s it! No calorie counting; no food weighing. Just eat a balanced diet.

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Ideal body weight calculator for children and adults:
http://pediatrics.about.com/cs/growthcharts2/l/bl_ibw_calc.htm

Experts recommend, “Slow and steady weight loss. Depending on your starting weight, experts recommend losing weight at a rate of 1/2 to 2 pounds per week. Weight loss may be faster at the start of a program.” win.niddk.nih.gov/publications/choosing.htm#responsible

And, “Men and very active women may need up to 2,500 calories daily. Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.” www.fda.gov/opacom/lowlit/weightls.html

This web site from the National Institutes for Health tells how to take charge of your weight: http://www.nlm.nih.gov/medlineplus/weightcontrol.html

Calorie Needs Calculator: http://calorieneedscalculator.com/

This page explains how to eat a balanced diet for different calorie levels. Although this page is intended for diabetics, this is the same balanced diet that is recommended for everyone. Http://diabetes.niddk.nih.gov/dm/pubs/eating_ez/index.htm

A healthy exercise program addresses all five aspects of physical fitness: aerobic endurance, muscular endurance, muscular strength, flexibility, and body fat composition.

Suggested workout to accomplish this.
Five to seven days per week:
>Yoga, 20 min, 8 to 10 postures that work all major muscle groups
>Brisk walk, 30 min, walk two miles
Every other day, two to four days per week:
>Weight training, 20 min, one set of 8 to 12 repetitions of 8 to 10 exercises that work all major muscle groups

—
Exercise Recommendations for People Aged 18 to 64

Do both aerobic activities and strengthening activities.

Aerobic Activities
• Do at least 10 minutes at a time.
• You can combine moderate and vigorous activities.
• Slowly build up the amount of time you do physical activities. The more time you spend, the more health benefits you gain. Aim for exercising twice as long as the minimum times below.
• If you choose activities at a moderate level, do at least 2 hours and 30 minutes a week.
• If you choose vigorous activities, do at least 1 hour and 15 minutes a week.

Muscle Strengthening Activities
Do these at least 2 days a week.
• Include all the major muscle groups such as legs, hips, back, chest, stomach, shoulders, and arms.
• Exercises for each muscle group should be repeated 8 to 12 times per session.

From the U.S. Federal government: http://www.health.gov/paguidelines/pdf/adultguide.pdf
Also see: http://www.health.gov/paguidelines/
—

ExRx.net explains how to design a healthy workout, gives directions for specific exercises, explains how to stay motivated, and much more. Http://www.ExRx.net

You may find it motivating to compare your progress to the fitness standards of the U.S. Military:
http://www.military.com/military-fitness/

http://www.healthierus.gov/index.html
http://www.fitness.gov/

Robert asks…

How can I lose weight fast without diet pills?

I’ve been having a hard time losing weight, I’ve tried exercising for 45 min a day and it won’t help much, does anyone know of any home remedies for weight loss or anything of that matter.

weight loss cardiff answers:

There is no “get thin quick” secret. There are things that you could do that will make you lose weight fast… But things like crash diets and working out until you pass out are bad for your body and you will only gain it back. I know this from experience.

My best tips are to eat several small healthy meals throughout the day, your body need fuel, if you don’t feed it enough your body will think something is wrong and will try to store the food in case of emergency. When this happens you wont lose a pound. Change up your exercise routine every other day, work out your whole body, and keep active as much as possible during the day.

It’s not fast but it will work. Also set small goals. Try to lose 10 pounds in the next 30 days. The another 10 next month. It IS a process, there is no magic pill. And remember soda is not your friend.

Sandra asks…

If I went on a “lose weight fast” diet, but exercised during the day, would I not lose as much muscle?

If I were to go on a diet where I lose about 7 – 10 pounds in a week, but exercised my biceps, triceps and abs, plus drink loads of water, would it be healthier and more effective?
And I’m wanting to do this for free!

weight loss cardiff answers:

If you lose 7-10lbs in a week, it’ll be just water weight, so you’ll gain it right back.

So yeah, have fun with that.

Oh, did you want that to be a permanent 7-10 pound weight loss? If so, email me so I can straighten that out for you.

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Your Question About Easy Weight Loss

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Lisa asks…

Can’t lose the weight?

I’m a teenager and have been working out with my parents for the last two months. My dad seems to lose weight easily, but my mom seems to struggle. She is doing all the right things: eating the right foods, doing hard cardio workouts, and lifting weights. Is there any other options that can help her out?

weight loss cardiff answers:

It’s great you want to help out your mom! Women do tend to struggle more than men.

I’d suggest she needs to take another look at her diet and training.

Losing 1-2lbs a week is the best way to go. This way, you are losing mostly fat, rather than water and muscle. Faster weight loss is not better, nor is it sustainable.

Diet should be what you look at first for weight loss- this is what will enable you to drop fat. Try a balanced diet made up of mostly natural whole foods, with high protein, moderate carbs and moderate fats.

You need to know how many calories you burn- you can use an online calculator for a rough estimate. Aim for 10-20% calories fewer than you burn daily (too large a deficit will be counterproductive in the longer term).

Don’t worry about complicated diets or cutting things out. You can enjoy anything in moderation, as long as the majority of your diet is healthy.

Base your meals around:

Lean protein (e.g. Chicken, tuna, lean beef, fat-free cottage cheese, egg whites)
Wholegrains (e.g. Wholewheat bread, oats, bran cereals, rice)
Healthy fats (e.g. Nuts, seeds, olive oil, avocado, salmon, whole eggs, flaxseed)
Fruit and veg

And drink lots of water.

Second in importance to diet, is heavy resistance training- this is what will allow you to preserve muscle so you look ‘toned’ and defined once you’ve dropped the fat (rather than just a smaller version of how you look now, with the same bits you’re unhappy with). More muscle also means a higher metabolism, so you definitely want to hold on to, or increase the muscle base you have, for fat loss.

You need to work ALL your major muscle groups- you can’t spot reduce.

Then you can look at extras like cardio to help create a calorie deficit. But cardio is by far the least important of these three, and you can lose fat effectively without it.

Make sure you’re getting at least one rest day a week with no exercise at all.

John asks…

What is the most effective way to lose weight?

i’m a fifteen year old teenager and i have fifty (yeah i know. i’m fat) bulging extra pounds and i want to lose it before april comes. i wanna keep the weight off and not feel stressed thinking about it. i want to do something that i’ll easily stick to. thanks ahead of time

weight loss cardiff answers:

Diet and excercise

Daniel asks…

How can a teenager lose weight?

Im 15, 121lbs ( I think, I measure in stone) or about 8st 8kg. I’m very chubby although not overweight. I’m getting really depressed as I try to be healthy and go jogging etc. but then I binge on unhealthy foods. Also my face isn’t very attractive so the combination has made my self esteem plummet. I will be spending a lot of time this summer in a bikini so can someone suggest a way to lose weight and tone up before July? I’m 5’5 and I have a fairly healthy diet (lots of fruit) except I binge on sugary foods ( sweet tooth). I exercise about 4 times a week by walking dogs for about 1 hour, but I am unfit and get out of breath easily. A diet plan would be good as I don’t have a clue! I really need to tone up my legs and especially my stomach.

weight loss cardiff answers:

Ok, here’s what I would do. Eat what you want in small portions. Try to stay away from junk food some though. Or you can use foods with less sugars and such. But really that is the key. EAT CONSCIOUSLY! If you eat slowly, and give your food time to settle, you will get full faster, and eat less. It really does work. Also, just keep exercising. Start out with something a little less extreme. Walk around the block or something for a while. Also, do not starve yourself. If you do, your body begins to eat away muscle and such, which leaves you very weak and easily tired. Just try this. I hope it helps you a lot!

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