Keep the weight loss questions coming! I liked this one:
This week’s question is a good one. Let’s have a look:
A weight loss question that should definitely interest you all this week
A weight loss question that should definitely interest you all this week
breakfast - fruit, yogurt, milk, two scoops protein powder in blender (protein smoothie) or oatmeal with fruit in it
snack btwn bfast and lunch - fruit (apple, pear, grapes, whatev.) with a nonfat cream cheese dip or peanut butter is even better
lunch - sandwich on whole wheat/grain bread w/ no condiments with a side of soy/baked/wheat chips or even a salad w/ no dressing (you dont have to have the same thing every day - look online for other healthy lunch choices)
snack btwn lunch and din. - almonds, low-sugar yogurt w/ granola, trail mix (not a lot of marshmallows or choc. chips - mostly nuts and raisins and dried fruits), etc. (again, look online)
dinner - whole wheat pasta with sauce and veggies, lean meats like chicken (grilled is always better), grilled shrimp or other fish (tip - always have a salad BEFORE dinner so you fill up on veggies and less carbs and stuff)
dessert - fruit (healthy and sweet) or a little bit of DARK chocolate (darker = healthier)
EXERCISE- (tip - drinking cool water while you exercise helps reduce soreness and builds muscle)
- rent dance videos (like zumba) from the library to do with a friend
- rent Pilates and/or yoga videos
- every time you get the mail, walk around the block once
- find bike trails close to home to check out
- sign up for a 5K to run with a friend
- become a dog walker - lots of running and walking (you also get some extra $)
- do some sit-ups/push-ups/planks whenever there are commercials in a TV show (switch up the routine so its not boring)
healthy tips -
- when you go to a party, eat before you go so you dont fill up on junk and ruin all your hard work
- if you want a soda taste but not soda, mix seltzer with a splash of 100% fruit juice
- switch to nonfat/skim milk and whole grain/wheat bread
- watch your fat intake
- get at least 8 hrs of sleep per night and stick to a schedule - it will make you feel more awake (go to bed at 10 every night and wake up at 7 instead of going to bed at 1am and waking up at 10)
hope i helped and best of luck!! have a great summer and get fit! :]
Well here’s a question I just had to answering straight away:
So…yeah, it’s realistic, but only if you are pushing 400 pounds. Otherwise, I’d shoot for a pound…maybe two…per week.
What’s this week’s question? Let’s dive straight in…
Get rid of words like âquickâ, âeasyâ and âfastâ from your weight loss vocabulary. Losing body fat is slow, hard and takes a lot of months.
Hopefully youâre not thinking that you can lose the most stubborn last 5 pounds tummy fat…over the week-end?
Some try for months and years until they finally give up (because they NEED their little tummy, they just donât know that but their body does).
The way your body stores fat is genetic and also according to gender…age…stress level. Teenagers and menopause people get more belly fat because of hormonal issues (adipose tissue is an important endocrine system). Stressed people get more belly fat too (according to some studies). In general, when youâre thin, the body likes to start storing the fat reserves next to the digestive system, for practical reason, so you get belly fat first. People who are overweight or obese and then lose weight get frustrated when they cannot get rid of their belly fat (first one in, last one out system so theyâd need to get really skinny to lose it). Men tend to get the unhealthy visceral fat (around internal organs that smother them) while women tend to get the subcutaneous fat (under the skin) not only in the belly, but the thighs, buttocks, breasts…Adipose tissue (body fat), not only provides hormones and is a fat reserve for energy need and to feed the brain, but also provides insulation for the body (against cold or hot temperatures) and cushioning for the digestive and reproductive system. You have your rib cage to protect your heart, lungs and liver but you have no ribs to protect your intestines and reproductive system…so you get cushioning from fat reserves and your body does not care if you live in a time and place where belly fat goes against beauty criteria. And of course, in a car accident, broken ribs can pierce the lungs and kill you, that is not much of a protection there, but the human body was never meant to drive a car and crash (use a seatbelt).
Make sure you follow proper form for your âbunch of crunchesâ so as not to get protruding muscles but flat ones.
Women do not get âbig absâ when doing crunches, which are pretty small muscles. But you can get protruding ones with bad form (or just bad posture all day long).
The proper form when doing regular crunches (while using an ab exercise bar…see link) is doing those on the floor. You keep your knees comfortably bent and your feet on the floor. You gently press your lower back flat onto the floor the whole timeâ¦this is very important for good form, you have to tilt your pelvis up to achieve that (when your pelvis goes up, you lower back goes down). Then you have to keep your belly in, like pull your belly button towards your spine and contract your abdominal muscles. Then you have to curl up but not too highâ¦the proper movement is to get high enough to lift the shoulder blades off the floor and then get back down until the shoulder blades barely touch the floor (do not completely lie down) and then you go back up again.
A good tempo for regular crunches is 3 seconds up, 3 seconds down (real seconds, not just counting).
Nowâ¦you also need reverse crunches for the lower part of the abs. Again, keep your lower back pressed flat onto the floor the whole time (and keep your belly in) but now your lower body is moving instead of your upper body. You keep your legs at a 90 degree angle (lower leg bent at a 90 degree angle with the thigh…right angle at the knee at all time) so your feet are not on the floor but up, with your thighs perpendicular to the floor. Then bring your knees to your chest and then back to the starting position (so the thighs are perpendicular to the floor again). The whole time, hold your head slightly with your hands (you donât need the ab bar for that one as youâre not moving your upper body, just maintaining your head and shoulder blades off the floor.
A good tempo for regular crunches is 2 seconds up, 2 seconds down (real seconds, not just counting).
For your other question in your additional details about your trouble sleeping (trying to get two questions for the price of one? Haha), Iâll need to use my secondary account as Iâm running out of space here (under 5,000 characters).
(End of my answer coming up next…)
This week’s question is a good one. Let’s have a look:
Surprisingly enough, itâs not that hard - from a âWhat-to-doâ point of view, that is. The actual mechanics of fat loss are easy, and will end up making you feel a lot better than any pile of junk food ever did. The real test, of course, comes down to willpower and the desire to actually put the work in to get the results.
Will it happen quickly? No. Will it be as easy as 20 minutes three times a week? No. Can I buy the fat-loss for 3 easy payments of $19.95? Not a chance.
Losing fat requires time, patience, and forethought. If thatâs too much for you to deal with, then you might as well stop reading now.
1. Calories
Youâve kept reading, which means that youâre my kind of person. So letâs talk numbers.
First thing first - how much fat do you want to lose? If the number is bigger than 2lbs/week, then go back to the part about time, patience and forethought, and begin again. Trying to lose any more than 2lbs/week (without the use of pretty strong supplements/steroids) will result in either a) muscle loss (which is bad), b) a lowering of your bodyâs metabolic rate (which is bad), or c) both (which is really bad). If youâre starting from a big number (i.e. your bodyfat percentage is above 15% and you need to lose a lot of fat) then 2 lbs a week is a good number to start from. Aiming for more will do the above (the bad stuff above). As your bodyfat % lowers and your weight gets lower, youâll want to aim for smaller increments per week; it gets harder to lose fat the less you have.
You see, your body doesnât want to give up the fat itâs got. Call your body crazy, but it has knowledge ingrained from a few millennia ago, when food was scarce and being fat and strong was a good way to ensure surviving both a saber-tooth tiger attack and a long cold winter without much food. With that in mind, the lower your bodyfat %, the more your body starts to rebel against your fat-loss goals.
What’s this week’s weight loss question? Let’s dive straight in…
Fruit and veg should form the majority of your diet, with also some lean protein and wholegrain carbohydrates. These foods will keep you full without giving you too many calories.
Find a kind of exercise you enjoy. I personally love dancing but all sorts of things can be fun: yoga, martial arts, swimming, running… try a few things and see what suits you.
Take it easy on the dieting front though. At 11 your body needs energy to grow.
Well here’s a question I just had to answering straight away:
Good job so far and good luck!
What’s this week’s question? Let’s dive straight in…
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