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T
I walk allot and i am constantly moving and doing stuff. I barely eat for I have barley anytime to with a new born. I dont want to spend hundreds of dollars for I just had baby and diapers and formula dont come cheap? Help please?
Answer
Here you go: This is from my own experience and what has worked for me. I have laid it all out for you so that others may have the success I have.
The perfect way to loose weight and monitor your progress is to use a calorie counter on a daily basis while you diet.
Energy In/Energy Out
Food Intake: 1,200 Per Day
One Pound equals 3,500 Calories
To loose one pound per day, You need to burn your food intake plus your one pound of fat
1,200 (intake) + 3,500 (Outtake) = 4,700 Calories Burn
You must burn at least 4,700 Calories everyday to loose one pound at least. It is very easy to go up and beyond 4,700 calories each day.
Best way to do this is to track your progress on a calorie counter monitor watch. If you do it by the numbers you can loose the weight. It is just a matter of changing the way you think about weight loss.
Once you start wearing your calorie counter you can see the numbers increase and you fill find yourself doing extra things in your day, like tapping your foot while waiting at the light in your car, chewing gum, singing out loud and so on onto of your workout routines. You begin to see that everything you do in your day contributes to the overall numbers needed to loose that pound.
Water Intake/Less Storage
Most people do not get enough water in their system. Water is your body's principal chemical component, comprising, on average, 60 to 80 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. To determine if you are getting enough water use this simple formula.. Take your weight, for example 150 pounds and divide by 2. Take your answer which is 75 lbs and change it to ounces, in this case 75 ounces. That is how many ounces of water you need a day. Your body performs mostly on water. If you make sure you get enough water everyday your body will perform at top notch and your body will no longer have the cravings of junk food. You will have a better performing body system to help you work out and feel better thru out your day.
Good Food
My favorite things to eat:
Avocado Wraps
Simple: Low Carb Tortilla, Half Avocado sliced, alpha sprouts, lettuce, soy bacon...Just wrap it up and eat. You can vary the things you put inside so long as you keep it to approx 4 or 5 items. You want to make sure they are fresh, low calorie and filling. Avocado and mushrooms can replace meats in your meal and still have great taste.
Special K Cereals are fantastic. They have that sweetness that one craves and is so good for you. Calories are low. Great for even just dinner.
First thing in the morning...A Glass of Chocolate Milk. Yup!! Chocolate Milk. We all crave that "got to have" item in the morning. Milk is the best thing you can have for yourself while working out. The chocolate (and you can use Carnation Instant Milk for this but I simply use Nestle dry mix) will give you that sweet "snack" that you need. If you give your body a little bit of it and its in a control way, you will not crave sweets and junk the rest of the day.
Lean Cuisines
Fantastic food! Each meal is approx 180 t0 380 calories per box. So think about your calories. 1,200...You can still have several of these meals a day and still be under your intake requirements.
Itâs all about the numbers and watching what you take in and what you burn out. And you know what..If you go over your 1,200 mark for food intake...thatâs okay...you simple up your total calories burned for the day by what you took it. So long as you burn off the over all calories to be more than your food intake. Just make sure you stick too it so you can reach your weight loss goals.
Fruits and Veggies
All you want on the schedule listed below.
Bananas are my favorite. They are very filling and can make a meal all on their own.
____
Vitamins
My favorite is ONE A DAY WITH ENERGY...I am in love with this vitamin because I am just like everyone else who loves those quick fix energy drinks. But what people do not realize is that energy drinks can contain 120 to 440 calories in just ONE Can. If you think about it..That is HALF of your allowed calories for food intake. The best alternative I have found is One a day with energy vitamin. Easy to spot, it is packaged in a green label bottle. Just One vitamin a day will give you as much energy as approx. 1 1/2 cans of red bull...WITHOUT the calorie intake.
WoW..now your making progress already because you have made more room in your intake calories for actual healthy food.
_____
Soda/Carbonation
Carbonation is terrible for your system because it bloats your stomach. And when your stomach bloats, your jeans just don't fit. You can drop one pant size simply by NOT drinking any carbonated drinks all together..Take away the bloat and you have instantly just made it one pant size lower. Besides, Sodas dehydrate you and with that One a Day Vitamin, you won't need the Caffeine in the soda and it will also cut out those extra calories that you don't need.
So remove that soda and the energy drinks and just think how much calories you just instantly removed from your daily intake. I normally consume what...four sodas and two energy drinks in one day...that is a total of .... 900 calories. Of what??? Nothing...Those are horrible calories and calories that can be replaced by food which will fuel your body for your day and your workouts.
____
Your Body
Your body is like a computer. You must program your body to do what it is suppose to do so it won't crash and leave you with a virus. Your stomach is only the size of your fist. So think about it right now, Look at your hand and close your fist. Not very big is it. That is how much food you actually ONLY need to eat, each time you eat for every meal. If you eat anything more than that, you will stretch out your stomach which causes overeating and overweight.
What you need to do is eat every three hours, approx 5 to 7 times everyday around the same time. If you are always giving your body healthy and better food choices (the size of your fist) every three hours, your body will know you are giving it food. It will use that food properly. It will not go into starvation mode or store food away for later because it knows...it will get more in three hours. So what does your body do...it flushes everything out of your system because it doesn't need it.. Now it knows...you wont' forget about it and that food is on its way.
____
Walking Buddy
This is the best thing especially for woman. Get a walking buddy. One hour everyday. Just think about how much talking, venting and laughing two woman can do together while walking and yup, you guessed it...it just burns more calories and reduces your stress. You now are more relaxed because you can talk and free yourself of whatever is frustrating you while getting into shape.
:
By: My own experience/rivasj27
Here you go: This is from my own experience and what has worked for me. I have laid it all out for you so that others may have the success I have.
The perfect way to loose weight and monitor your progress is to use a calorie counter on a daily basis while you diet.
Energy In/Energy Out
Food Intake: 1,200 Per Day
One Pound equals 3,500 Calories
To loose one pound per day, You need to burn your food intake plus your one pound of fat
1,200 (intake) + 3,500 (Outtake) = 4,700 Calories Burn
You must burn at least 4,700 Calories everyday to loose one pound at least. It is very easy to go up and beyond 4,700 calories each day.
Best way to do this is to track your progress on a calorie counter monitor watch. If you do it by the numbers you can loose the weight. It is just a matter of changing the way you think about weight loss.
Once you start wearing your calorie counter you can see the numbers increase and you fill find yourself doing extra things in your day, like tapping your foot while waiting at the light in your car, chewing gum, singing out loud and so on onto of your workout routines. You begin to see that everything you do in your day contributes to the overall numbers needed to loose that pound.
Water Intake/Less Storage
Most people do not get enough water in their system. Water is your body's principal chemical component, comprising, on average, 60 to 80 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. To determine if you are getting enough water use this simple formula.. Take your weight, for example 150 pounds and divide by 2. Take your answer which is 75 lbs and change it to ounces, in this case 75 ounces. That is how many ounces of water you need a day. Your body performs mostly on water. If you make sure you get enough water everyday your body will perform at top notch and your body will no longer have the cravings of junk food. You will have a better performing body system to help you work out and feel better thru out your day.
Good Food
My favorite things to eat:
Avocado Wraps
Simple: Low Carb Tortilla, Half Avocado sliced, alpha sprouts, lettuce, soy bacon...Just wrap it up and eat. You can vary the things you put inside so long as you keep it to approx 4 or 5 items. You want to make sure they are fresh, low calorie and filling. Avocado and mushrooms can replace meats in your meal and still have great taste.
Special K Cereals are fantastic. They have that sweetness that one craves and is so good for you. Calories are low. Great for even just dinner.
First thing in the morning...A Glass of Chocolate Milk. Yup!! Chocolate Milk. We all crave that "got to have" item in the morning. Milk is the best thing you can have for yourself while working out. The chocolate (and you can use Carnation Instant Milk for this but I simply use Nestle dry mix) will give you that sweet "snack" that you need. If you give your body a little bit of it and its in a control way, you will not crave sweets and junk the rest of the day.
Lean Cuisines
Fantastic food! Each meal is approx 180 t0 380 calories per box. So think about your calories. 1,200...You can still have several of these meals a day and still be under your intake requirements.
Itâs all about the numbers and watching what you take in and what you burn out. And you know what..If you go over your 1,200 mark for food intake...thatâs okay...you simple up your total calories burned for the day by what you took it. So long as you burn off the over all calories to be more than your food intake. Just make sure you stick too it so you can reach your weight loss goals.
Fruits and Veggies
All you want on the schedule listed below.
Bananas are my favorite. They are very filling and can make a meal all on their own.
____
Vitamins
My favorite is ONE A DAY WITH ENERGY...I am in love with this vitamin because I am just like everyone else who loves those quick fix energy drinks. But what people do not realize is that energy drinks can contain 120 to 440 calories in just ONE Can. If you think about it..That is HALF of your allowed calories for food intake. The best alternative I have found is One a day with energy vitamin. Easy to spot, it is packaged in a green label bottle. Just One vitamin a day will give you as much energy as approx. 1 1/2 cans of red bull...WITHOUT the calorie intake.
WoW..now your making progress already because you have made more room in your intake calories for actual healthy food.
_____
Soda/Carbonation
Carbonation is terrible for your system because it bloats your stomach. And when your stomach bloats, your jeans just don't fit. You can drop one pant size simply by NOT drinking any carbonated drinks all together..Take away the bloat and you have instantly just made it one pant size lower. Besides, Sodas dehydrate you and with that One a Day Vitamin, you won't need the Caffeine in the soda and it will also cut out those extra calories that you don't need.
So remove that soda and the energy drinks and just think how much calories you just instantly removed from your daily intake. I normally consume what...four sodas and two energy drinks in one day...that is a total of .... 900 calories. Of what??? Nothing...Those are horrible calories and calories that can be replaced by food which will fuel your body for your day and your workouts.
____
Your Body
Your body is like a computer. You must program your body to do what it is suppose to do so it won't crash and leave you with a virus. Your stomach is only the size of your fist. So think about it right now, Look at your hand and close your fist. Not very big is it. That is how much food you actually ONLY need to eat, each time you eat for every meal. If you eat anything more than that, you will stretch out your stomach which causes overeating and overweight.
What you need to do is eat every three hours, approx 5 to 7 times everyday around the same time. If you are always giving your body healthy and better food choices (the size of your fist) every three hours, your body will know you are giving it food. It will use that food properly. It will not go into starvation mode or store food away for later because it knows...it will get more in three hours. So what does your body do...it flushes everything out of your system because it doesn't need it.. Now it knows...you wont' forget about it and that food is on its way.
____
Walking Buddy
This is the best thing especially for woman. Get a walking buddy. One hour everyday. Just think about how much talking, venting and laughing two woman can do together while walking and yup, you guessed it...it just burns more calories and reduces your stress. You now are more relaxed because you can talk and free yourself of whatever is frustrating you while getting into shape.
:
By: My own experience/rivasj27
I am a 16 year old boy trying to gain muscle?
HeyyoAznKi
I am a 16 year old asian boy who is currently 5 foot 8 trying to gain muscle. I am 130 lbs...i eat as much foods as i can with protein in it and i use 100% whey protein. What should i do to gain bicep muscles, pecs, and back and shoulder muscles. Please give me tips and exercises. Thanks people.
Answer
14 is a good young age to start because your muscle building testosterone male hormone is high and will be along with growth hormone through your teen years. Work out with free weights, they're much much better (and harder) than the machines. You want to cause maximum stress to the muscles in your body, so you grow everywhere. You cannot only grow in one area, you can try, but you will get much better results if you work the whole body, the bigger muscles like legs/chest/shoulders/back take a lot of work and cause more growth all over the body. Do a whole body workout in one day, and repeat 3times a week. Use big muscles first because your energy will be higher, and do the smaller muscles at the end. Do at least 3sets of 8-12 reps per body part, then, once you have maximally stressed your muscles, the next thing you need to do is feed them well with good food. Food, is like a drug, and just like babies that eat regularly in the day to grow fast, you need to be eating more to grow. You do not need to eat much more than usual, but it should be enough that you gain 1-2lbs every week or 2weeks. The choice is yours about how much muscle you want, because if you work out hard and get good sleep for recovery, eating only a little will slow your growth, eating more will boost it to the maximum rate. The faster you gain muscle, the more you will also gain fat, the slower you gain muscle, the less fat you gain, so it is upto you if you want to get big fast and then diet off the fat later, for a month or so. If you gain about 1lb a week or 2weeks, that is reasonable, and there shouldn't be too much fat. Think of growing muscle like looking after a new baby plant. It needs food, water and to rest at night to grow. Good foods are for energy: brown bread/rice/pasta, potatoes,cereal,nuts,fruit. For health:fruit,veg,beans,oily fish. Make sure you eat at least 1g animal protein per lb of your bodyweight, if you weigh 100lbs, get at least 100g protein a day from animal produce like: lean meat,chicken,other birds,fish,eggs,milk. Make sure you drink at least 2litres water a day.
Here's some more guides from me on exercise and diet. When gaining weight (muscle) add calories instead of cutting calories. You can use this guide foe gaining weight (muscle) and losing weight (fat) just by either increasing or decreasing calories.
Weight loss/gain is all about this equation: energy taken in-energy used (energy for maintaining weight+energy burned in activity)
The basic equation to approximate maintenance needs is:
Maintenance=body weight in poundsx12
This is an estimate, and you may gain/lose according to difference in metabolism/activity level, weight you have to lose, genetic factors.
Conversion of weights: 300lbs:136kg:21stone or 1stone=14lbs, 1kg=2.2lbs
If you follow the maintenance and still gain/lose adjust by 250-500cals, monitoring weight after a week for reliability. Once you have a reasonable estimate, you want to lose weight healthily, otherwise, besides compromising health, your body realises whatâs happening and thinks itâs being starved to death and will resist your efforts by slowing metabolism. When you do eat, it will then use this opportunity to regain as much fat as possible, perhaps more than before. Itâs also important to realise most weight loss in the first week is mainly water, which easily comes back when eating normalises, as water is stored in the body with energy stores.
The guideline for healthy loss/gain, is 1-2lbs a week. This correlates to 3500-7000cals per week, or 500-1000cals less per day than maintenance.
Example: 200lbs person, maintenance= 200x12=2400cals a day
2lbs loss a week=7000cals a week or 1000cals less a day
2400-1000= 1400cals a day produces 2lbs a week loss.
When weight loss stops, you can increase activity and/or decrease cals further by 250-500cals per day.
Diet wise, fruits, veg, grains, brown bread and wholewheat pasta, good fats from extra virgin olive oil, oily fish like salmon, mackerel,fresh not tinned tuna, kippers. Lean sources protein like skinless poultry,lean cuts red meat, eggs, skim milk. At least 2litres or 8pints of water daily is recommended, more if exercising/in hot weather. Youâll need to look at everything you eat, not just the writing advertising the product, but the real information they hide on the back with the calories,carbs,protein,fat and salt. Eventually, youâll get an idea for the energy in foods, and you wonât always need to check. One thing to watch out for considering salt intake should be under5g, 1g sodium is 3-4g salt. Most of us eat 6-15g or more salt a day, the only way to cut this enough is to stop eating the premade, prepackaged ready meals and sauces.
Exercise wise, gym training with weights is very beneficial bringing many more health improvements beyond cardio. Resistance training means you donât just shrink from a pear/apple shape to a smaller pear/apple, but you actually shape your body at the same time.
14 is a good young age to start because your muscle building testosterone male hormone is high and will be along with growth hormone through your teen years. Work out with free weights, they're much much better (and harder) than the machines. You want to cause maximum stress to the muscles in your body, so you grow everywhere. You cannot only grow in one area, you can try, but you will get much better results if you work the whole body, the bigger muscles like legs/chest/shoulders/back take a lot of work and cause more growth all over the body. Do a whole body workout in one day, and repeat 3times a week. Use big muscles first because your energy will be higher, and do the smaller muscles at the end. Do at least 3sets of 8-12 reps per body part, then, once you have maximally stressed your muscles, the next thing you need to do is feed them well with good food. Food, is like a drug, and just like babies that eat regularly in the day to grow fast, you need to be eating more to grow. You do not need to eat much more than usual, but it should be enough that you gain 1-2lbs every week or 2weeks. The choice is yours about how much muscle you want, because if you work out hard and get good sleep for recovery, eating only a little will slow your growth, eating more will boost it to the maximum rate. The faster you gain muscle, the more you will also gain fat, the slower you gain muscle, the less fat you gain, so it is upto you if you want to get big fast and then diet off the fat later, for a month or so. If you gain about 1lb a week or 2weeks, that is reasonable, and there shouldn't be too much fat. Think of growing muscle like looking after a new baby plant. It needs food, water and to rest at night to grow. Good foods are for energy: brown bread/rice/pasta, potatoes,cereal,nuts,fruit. For health:fruit,veg,beans,oily fish. Make sure you eat at least 1g animal protein per lb of your bodyweight, if you weigh 100lbs, get at least 100g protein a day from animal produce like: lean meat,chicken,other birds,fish,eggs,milk. Make sure you drink at least 2litres water a day.
Here's some more guides from me on exercise and diet. When gaining weight (muscle) add calories instead of cutting calories. You can use this guide foe gaining weight (muscle) and losing weight (fat) just by either increasing or decreasing calories.
Weight loss/gain is all about this equation: energy taken in-energy used (energy for maintaining weight+energy burned in activity)
The basic equation to approximate maintenance needs is:
Maintenance=body weight in poundsx12
This is an estimate, and you may gain/lose according to difference in metabolism/activity level, weight you have to lose, genetic factors.
Conversion of weights: 300lbs:136kg:21stone or 1stone=14lbs, 1kg=2.2lbs
If you follow the maintenance and still gain/lose adjust by 250-500cals, monitoring weight after a week for reliability. Once you have a reasonable estimate, you want to lose weight healthily, otherwise, besides compromising health, your body realises whatâs happening and thinks itâs being starved to death and will resist your efforts by slowing metabolism. When you do eat, it will then use this opportunity to regain as much fat as possible, perhaps more than before. Itâs also important to realise most weight loss in the first week is mainly water, which easily comes back when eating normalises, as water is stored in the body with energy stores.
The guideline for healthy loss/gain, is 1-2lbs a week. This correlates to 3500-7000cals per week, or 500-1000cals less per day than maintenance.
Example: 200lbs person, maintenance= 200x12=2400cals a day
2lbs loss a week=7000cals a week or 1000cals less a day
2400-1000= 1400cals a day produces 2lbs a week loss.
When weight loss stops, you can increase activity and/or decrease cals further by 250-500cals per day.
Diet wise, fruits, veg, grains, brown bread and wholewheat pasta, good fats from extra virgin olive oil, oily fish like salmon, mackerel,fresh not tinned tuna, kippers. Lean sources protein like skinless poultry,lean cuts red meat, eggs, skim milk. At least 2litres or 8pints of water daily is recommended, more if exercising/in hot weather. Youâll need to look at everything you eat, not just the writing advertising the product, but the real information they hide on the back with the calories,carbs,protein,fat and salt. Eventually, youâll get an idea for the energy in foods, and you wonât always need to check. One thing to watch out for considering salt intake should be under5g, 1g sodium is 3-4g salt. Most of us eat 6-15g or more salt a day, the only way to cut this enough is to stop eating the premade, prepackaged ready meals and sauces.
Exercise wise, gym training with weights is very beneficial bringing many more health improvements beyond cardio. Resistance training means you donât just shrink from a pear/apple shape to a smaller pear/apple, but you actually shape your body at the same time.
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