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09-19-2005, 05:20 AM
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#1 (permalink)
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Join Date: Sep 2005
Posts: 3
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Weight Loss Basics
Fat Loss Basics
Want to burn fat faster than a speeding jackrabbit?
Then follow these tips! No matter what kind of quick weight loss method you're using, most or all of these fundamentals should come into play...
Exercise
1.)Perform some form of resistance training 3-4 times per week (about 45 minutes per session)
2.)Perform moderate to high intensity cardio (aerobic) exercise 2-3 times per week (at least 20 minutes per session)
3.)If you can, do your cardio first thing in the morning on an empty stomach to burn more fat
Diet
1.)Eat 5-6 well-balanced meals/snacks per day .
2.)Each meal should be roughly 30% fat, 30% protein, and 40% carbs .
3.)Eat the right kinds of foods: lean meats, eggs, protein shakes, cottage cheese, yogurt, nuts, seeds, olive & flax oil, salmon, tuna, vegetables, fruit, oatmeal, brown rice, beans, whole-grain breads and pasta .
4.)Drink between a half and a full gallon of water each day
Have a "cheat meal" once per week where you can eat anything you like .
Supplements
1.)Use a high-quality multi-nutrient formula every day
2.)Use whey protein powder to increase your lean protein intake, stabilize blood sugar, and increase metabolism
3.)Take an L-Glutamine supplement (to help keep lean muscle tissue while dropping fat) once or twice per day
4.)Take an Essential Fatty Acid supplement like Flax Seed Oil every day
5.)If you tolerate them well, use herbal fat burners to help speed up fat loss
To know about nutrition ans supplements ,visit www.shopping.bigbig.com
Obviously, this all can seem a bit overwhelming at first. That's especially true if you've never followed an intense weight loss program before. Keep try your best to reach your goal.
Take care and meet you again with more stuff for weight loss.
With regards,
Haja Sherief
Last edited by hajasoftware : 09-19-2005 at 12:45 PM.
Reason: More Information
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09-21-2005, 10:26 AM
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#2 (permalink)
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Join Date: Aug 2005
Location: Edinburgh, Scotland
Posts: 17
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I think this is really too tough for most people - to go from eating too much and no or little exercise to this regime where you're having to calculate percentages of fat/protein and carbs and do so much training. There's no problem with it IF you can do it but most people would give up in dismay after a few days of this.
I prefer a gentler approach which works for everyone. See my article Weight Loss:Keep it Simple
As for supplements, I think it's good to supplement if you are not getting adequate nutrition for any reason but the emphasis should be on getting enough nutrients from good natural food.
Janice
Personal weight loss coach
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10-07-2005, 11:56 AM
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#3 (permalink)
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Join Date: Oct 2004
Posts: 7
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In the first place, nobody should be on a quick weight loss method of any kind if they want to lose weight permanently. Quick weight loss methods don't work. Period. You put the emphasis on fat loss as opposed to weight loss, which is good. Scale weight is meaningless. It has to be fat you're losing.
While it makes a catchy title, it's impossible to burn fat faster than a speeding jackrabbit. You can't lose more than 1 1/2 to 2 lbs a week and expect it to be fat. It has to be something else, water or muscle tissue. Fat is an energy dense substance containing 3500 calories in a pound. So even if you cut your caloric intake by 500 calories a day, you couldn't expect to lose more than a pound of fat in a week. But that adds up over time!
We could argue ratios of macro ingredients endlessly, but 30% fat is way to high. For a person on a 1500 calorie diet that would be 450 calories or 50 grams of fat - way more than a person needs.
Most dietitians and trainers in the know would suggest a ratio of around 50% good carbs, 30% protein and 20 % fat. Even 20% fat is high. All a person really needs is a good supplement with Omega 3 and 6 oils such as fish oils or the olive & flax oils you suggested. If a person is exercising as you suggested, and they should be, then they should up their protein for repair and maintenance. Carbs should also be increased for energy to fuel the workouts. Fat can be dropped lower. You don't need the stuff because that's what you're trying to burn. If you feel tired and drained by the afternoon, then you know you need to up your carbs.
While your suggestions about fat loss (and I assume you're also infering an intense weight loss program as you call it) are good, you're missing the two basic fundamental truths that all successful weight loss plans are based on.
The first is that a person has to be aware of the energy balance equation. Take in more energy (calories) than you use, and the excess energy is stored in reserve (read fat). Take in less energy than you expend and you will lose weight. So a person has to be aware of what they're eating. Counting calories is a must when you're getting started.
The second fundamental truth a person has to be aware of is that this involves life long changes. You can't go on a plan to lose weight for a few weeks then go back to your old eating habits and expect the weight to stay off. Before you begin, you have to realize that you're in this for the long haul, if you want to keep the weight off permanently. This involves not only changes in food but an increase in exercise as well.
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11-15-2005, 08:23 AM
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#4 (permalink)
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Join Date: Nov 2005
Location: UK
Posts: 5
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i reckon slow is the way to go, im on Weight watchers (which i believe to be great because it teaches you to decrease portions and cook food healthier. nothing is banned and you eat all food guroups) and lost 10lbs in 3 weeks healthily. if it comes off slowe its more likely to stay off than fad diets.
also diets that you can deal with after you have hit your target weight are best because its actually teaching you a better way to eat rather than just losing the wieght.
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11-16-2005, 02:33 PM
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#5 (permalink)
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Join Date: Nov 2005
Posts: 1
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Hi everybody
I'm new to the group, and I have several diet questions. I am 169lbs and I want to be 120-125. I've been exercising for the last 3 weeks with 3 days of strength training with 30 minutes of cardio and 2 days with straight cardio for 1 hour in the morning and 1 hour in the evening. I actually feel great. I have lots more energy and I lost 7lbs so far yet my sister says I'm overdoing it and only need 20 mins of exercise a day. I disagree and I really want to lose the weight. I am at a point in my life where I want to be thin again. I hate the way I look and I want to change it. I have also been told by my ex boyfriend to try lipo 6. I'm really not into diet pills, yet I've been reading about it and it sounds great. Is it great and can women use it to lose weight? Or is it just for bodybuilders?
As for as my diet it consists of fruits, vegetables, shrimp, fish, cereal, oatmeal, and hard boiled eggs, some beef here and there. So please tell me if I am doing something wrong and if i should really add any extra supplements.
dyamond515
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12-06-2005, 12:55 PM
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#6 (permalink)
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Join Date: Nov 2005
Posts: 30
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I think that for most of us if its way too complicated, we won't follow through. I believe in the KISS method.
--------------------
Good Luck
Sara
me....260 to 137 in 1.5 years! PM me and I'll tell you what I did and the resources I used.
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12-18-2005, 03:03 PM
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#7 (permalink)
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Join Date: Dec 2005
Posts: 1
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no name diet blog
I just lost 35 pounds on the No Name Diet (blogger.com). It's simple and works with or without exercise.
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12-26-2005, 11:01 AM
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#8 (permalink)
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Join Date: Dec 2005
Posts: 2
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Lost over 50 pounds on the diet smart plan and it didnt have near the restrictions of this plan you outlined.
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