What exercise is good for losing weight and fat?
i go to the gym 5 times a week. i do cardio for 1 hour, weight training for 1/ 2 an hour and go into the sauna for half an hour. although i manage to lose 3kg for the 1st month but now i’m not losing any weight anymore and anyone know why? and can u help me not to think about food? because i also have a bit junk food when i think of food. can anyone help me?
November 21st, 2010 at 7:13 am
just maintaine what you are doing…..control yourself in eating the junk food and dont deprive your self into not eating want is not good for your diet,,just eat a little of that food to kill your cravings….sooner or later youll get use to it…good luck
November 21st, 2010 at 7:52 am
Eat LESS more OFTEN! and SWIM! swimming burns a LOT of calories, And even in you dont know how. Get a float and kick your legs for a good 30-45 minutes. Doggie paddle in the shallow end. Back stroke. Or just keep getting out and jumping in!
November 21st, 2010 at 8:27 am
Get the book called “Fit or fat” by Covert Bailey. It explains exercise physiology in terms that people can understand. You are doing a lot of good things here, but I’m guessing you could tweak your routine for more results with less effort.
Weight training is an excellent way to build muscle, which will burn calories for you even while you sleep. If you get into it in detail, you’ll read about the body mass index. The higher percentage of your body mass that is muscle, the higher your metabolism goes. This is why active muscular young men can eat a lot and not get fat. As we age, and get desk jobs etc. we find a thousand different ways every day to conserve our energy and we find that we can no longer burn off all those calories. So we need a good balanced program of quality foods and exercise.
As attractive as six pack abs and big arms might be, the biggest bang for the buck, or in this case exercise minute, is in your legs. Your leg and butt muscles are the largest ones you have and will deliver the most benefit from being exercised. So your cardio exercise is excellent, and if you ever start to burn out on doing an hour a day, taper back rather than quit. Even 20 minutes is very beneficial.
Weight training is a process where you lift weights to tear your muscle fiber, and then you rest and eat nutrients to rebuild the muscle fiber stronger than it was before. So for the weight training portion of your workout, never work the same muscle groups 2 days in a row. do upper body one day and lower body the next. Cardio is okay 5 times a week, as long as you do get some rest at least once or twice a week. Eat a lot of protein and vegatables for weight training. limit simple carbs, like sugars and rice and potatoes etc. Sugars, cut fruit and starches produce profound cravings that snowball out of control very quickly. Try quitting sugar cold turkey for the easiest way to control it.
I am not familiar with the benefits of a sauna, and I suspect they are minimal, compared to excercise and a good diet. Nothing that involves sitting around has ever been shown to be better than excercise and eating healthy food, to the best of my knowledge 🙂
The motivation to make and maintain a lifestyle change can wane from time to time, so be sure to talk to friends and family who encourage you, and read about excercise and healthy eating when you start to feel like you might fall off the wagon.
And remember that if you do suffer a set back, and eat a donut or cake or skip the gym or whatever, its not a failure of your program or you, its a setback, its just a small piece of ground to regain. So jump back on the program and forget about it, rather than throwing up your arms and giving up the hard won gains.
Do not focus on spot exercises, like massive numbers of stomach crunches to lose fat in the midsection. Your legs will burn energy from anywhere on your body. Yes, you tend to burn the fat closest to the muscle using it first, but the burn rate is so much better from using your legs than from doing situps that you are much farther ahead doing your cardio to lose the weight, and doing crunches just to sculpt muscle once you can actually see your stomach muscles again. 🙂
Lastly, try to find recipies you like for healthy foods. Avoid tricks and gimmicks, they will not last. You want to adopt a permanent healthy eating habit. There are tons of high quality meals low in simple carbs and sugars.
Don’t be afraid of fat content in quality foods. Your body needs to ingest a certain amount of fat to function at its best.
Good luck! Your excellent habit of devoting time to exercise 5 times a week puts you in the very top tier of probability for success.
November 21st, 2010 at 9:00 am
I have lost a total of 120 pounds so far.
I lost 105 pounds in my first 6 months. Here is how I did it.
1. Every morning get up and walk for 45 minutes. You can start with less time, but you want to get up to 45 minutes, and it must be fast walk. You want your heart rate to go up. It must be in the morning, it kick starts your metabolism.
2. I cut out Red Meat, and fatty foods. Boneless skinnless chicken breast, baked, or grilled, rice and vegetables (steamed).
3. Eat half. Just eat half of what you normally eat. Put 1/2 on your plate, and put the rest away. Cook less. When you go to fast food, get salads only. Or grilled chicken. No fries, only diet soda. Or water.
It will work, once you get into a routine, you will get hooked on the results, and you will keep the routine. It has been over a year for me.
Also start counting your calories. Write them down. You would be amazed as to how much more aware you are of your caloric intake, if you actually write it down. We recently discovered a site that offers a great program that counts calories, as well as keeps track of everything. It allows multiple users, so everyone in the family can keep track. They offer a free 7 day trial, and so far I am very impressed with the product. Try the 7 days and see. It allows you to add the exercise that you do during the day, which increases the amount of calories you can take in. Very Cool!!
http://www.calorieking.com
A sight with some really cool diet calculators and interesting calorie counting calculators is here. Check it out.
http://www.caloriesperhour.com/
Check out my before and after pic at my yahoo 360 page
http://360.yahoo.com/my_profile-sDavxh02dLTh0eY_tDNPXRGnYw–?cq=1
Stay motivated, and get up and walk every day. I seriously lost all my weight starting off my day on my walk.
Good LUCK!
November 21st, 2010 at 9:44 am
spin classes are great