What’s this week’s weight loss question? Let’s dive straight in…
Sit ups and crunches are going to make your abdominal’s stronger not show….
What a great weight loss question:
Well here’s a question I just had to answering straight away:
You’re eating NO where near as much as you should be, as a rough calculation, you’re getting about 400 calories from ‘food’ per day, a woman should have an absolute minimum of 1200 (1500 minimum for men).
Stop drinking energy drinks, they’re just sugar and do nothing for your body. Eat healthily and lots of protein - you won’t even need them!
If you are serious about losing weight and toning up, you need to eat more and also put some cardio into your workout (to burn fat) if you run/jog/cycle/swim for 30-60 minutes on Monday, Wednesday and Friday, you can then do your planned workout on Tuesday and Thursday, or mix it up so you do 2 cardio sessions and 3 strength session.
If you do my plan, then yes, you will see results.
If you follow your plan, your body will be in starvation mode and when you eat normally again, you’ll end up putting on even more weight than you started with.
Good luck!
We’ve had a reader question come in on the subject of weight loss. Let’s take a look:
Exercises:
Group 1:
Bodyweight Squats
Bulgarian Split Squats
Y-Squats
Prisoner Squat
Reverse Lunge
Step Ups
One Leg "Get Ups"
Group 2:
Push Ups
Push Up and Point
Mountain Climbers
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press
Group 3:
Plank
Side Plank
Curl and Press
One Arm Rows
Bird Dogs
One Leg Deadlifts
Pick one exercise from each group and do them all back to back for a
mini circuit of 3 exercises. Do each exercise for a timed interval of
10 seconds for a total of 30 seconds per mini circuit.
As you get better at them work up to doing each exercise for 20
seconds for a total of 60 seconds per mini circuit.
Take 30-60 seconds rest between mini circuits.
For beginners do a total of 3 mini circuits to start. Working up to 4
or 5 as you get better at them.
Once you’re ready to move to the next level add a second mini circuit
by choose 3 different exercises (one from each grouping). Do your
second mini circuit with the same time of work to rest ratio as your
fist.
If you feel you are already at an advanced level you can add one or
two more mini circuits up to a total of 4 mini circuits. These 20
exercises are just an example of what is possible, there are dozens
more that would work in this mini circuit style, you can incorporate
any exercise that you like into these mini circuits. This style of
workout is a great complete whole body conditioning and fat loss
program you can do right at home in under 45 minutes.
This week’s question is a good one. Let’s have a look:
This week’s question is as follows:
I’ve been at it now for 53 days. Working to lose 100 pounds, and I highly recommend some of the following advise.
1) drink plenty of water, and cut out any diet pops or beverages with aspartame. Also no juices or any other liquids. Add lime for flavor and detox benefits.
2) eat only healthy foods, nothing processed. Fresh fruits, veggies, and lean meats.
3) Avoid high carb foods like sugar, bread, potatoes, rice, pasta, candy and chips
4) eat five or six smaller meals and snacks a day
5) exercise with cardio at least 30-40 minutes several days a week, but take some days for rest.
To date, I’ve lost 36 pounds.
A weight loss question that should definitely interest you all this week
Do you have to physically sweat to get a workout to lose weight.
Will jumping jacks help you lose weight.
Whats better pull ups or push ups.
and can working out only 20 to 30 minutes a day help you lose weight, along with a healthy diet of course.
and can completely cutting out soda help you lose weight.
It’s pretty simple in that you just have to take in less calories then you burn. So you eat less than you do now and the best places to start reducing your intake is high sugar foods like soda, cake, candy, height fat foods like Fried Chicken or French Fries, and some carbohydrates. Keeping that in mind you don’t need to give up anything all together just eat less of it.
Also stick to simpler foods like baked or grilled meats, rice or baked potato with just a small amount of margarine or butter and lots of steamed or raw vegetables. Add very little as far as toppings or sauces. Your body only needs about 3 teaspoons of fat like that which is found in butter or margarine a day. The more ingredients a dish has the more likely it is to be high in calories.
And don’t forget your body needs calcium and the nutrition you get from fruit. Your calcium needs depend on your age. Most likely you won’t need more than 1-2 servings of fruit a day.
Find a height and weight chart and see what you should weigh or if you already have a goal then google to find out how many calories a day it takes to maintain the weight you are now vs the weight you want to be and keep your intake somewhere in between.
You want to cut back your calories gradually because if you loose weight to fast you will loose other important things you need like muscle, and you will gain weight fast if you fall off your plan. Going slow takes more perseverance but will give you longer lasting results. If you want to keep the weight off that you loose then you are going to have to live long term with the changes you make.
Exercise is important too. My experience has been that I didn’t have to sweat to get enough of a workout to loose weight but if I did my results were better. Jumping Jacks will help but you don’t have to do just that. Try a variety of exercises so your working your body all over and combine exercises that strengthen your muscles like push up’s, pull ups. leg lifts, arm curls, and try things that give you more endurance like jogging in place, swimming, or dancing. These are just a few of the many exercises you can do. Changing around helps reduce boredom. 20 -30 minutes a day is fine unless you already exercise that much. Whatever you normally when your not loosing weight has to be increased. You might also find that you can start out with 20-30 minutes a day of low intensity exercise but eventually your body will require more.
My advice might sound pretty general but it’s taken from experience. At one time I weighed 354 pounds and I got down to 157 pounds. At 5′11 I’m a tall woman. 157 pounds may sound like a lot to some but for me height it was a good weight.
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