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Weight Loss Information from experts |
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Lose Fats - Gain Confidence when You Lose Weight
"How do I lose 5 kg or 30 kg?" "How do I gain some muscles and tone up sexily?" It is simple. Yes, you heard it right, it is simple. All it requires is your commitment and discipline on your part. Do I hear you say "Yes" to that? If so, here goes. NUTRITION - Physiologically, you have to burn 7000 calories to lose 1 kg or 2.2 pounds. You can lose those weight through a combination of decreasing caloric intake to a healthy level and expending calories through physical fitness activities. For example, let's say you currently take in 2,000 calories a day. If you decrease that by 300 (half plate of chicken rice) and added 200 calories worth of exercises a day (25 minute jog), you would be at a 500 caloric deficit. So, eating 300 less calories a day and expending 200 calories a day through physical fitness activities will result in a net of half kg lost per week. This can be done too by eating food that you enjoy! Just that simple as promised isn't it? Do eat six small meals a day. This will keep your metabolism engine humming throughout the entire day and at the same time, your body will not starve thus will not conserve too much fats . At the same time, as your body is being fed continuously the nutrients that you eat are being utilized more effectively. WEIGHT TRAINING - Never embark on a fitness or lose weight program without lifting weights because on a diet or cardio only program, you will lose some muscle as well. When that happens, your metabolic rate will slow down and fats will be conserved. You want to lose fat , not gain weight with fats . Furthermore, your goal of being sexily attractive and desirable is also defeated because without the muscles, when you lose weight, you will only end up a smaller version of what you were before without any nice sexy curves and muscle tone. As a beginner, do workout three days per week on alternate days for about 45-60 minutes with weights. Form and technique is important. If you do not know how to workout with weights, check out some of the articles or subscribe to free fitness tips newsletters at Free Fitness Tips. You may also engage the services of personal trainers at Personal Trainer. Perform exercises for the entire body -- doing about 2-3 sets per body part for 8-12 repetitions. Why do you want to build muscle besides just looking gorgeous and brimming with fitness? Well, another reason is that for every kg of muscle gain , the body burn an additional 50-80 calories per day! You burn fat even when you are sleeping! Interesting isn't it? Your body will feel firmer, stronger and you will see muscles building up within weeks. Weights are needed to sculpt the type of body that you desire. Just 45 minutes to an hour in the gym will do. Your body needs to recover and if you lift intensely, you will produce a hormone called cortisol which can destroy muscle cells after an hour or so of intensive lifting. What's more, you are burning more calories at the same time and because of the intensity of the exercises you are performing, your body will still burn fats hours after you have stopped lifting weight. Below is a list of recommended exercises you can choose from for each body part: Leg muscle workout -- squats, lunges, leg extensions, leg curl, calf raise, stiff legged dead lifts Chest/Pecs/Pectoral muscle workout -- bench press, incline press, dumbbell fly, push-ups Back muscle workout -- dead-lifts, chin ups, pull-ups, seated row, barbell rows, pullovers Shoulders/Deltoids/Delts muscle workout -- military press, lateral raise, front raise, shrugs Biceps muscle workout -- hammer curl, dumbbell curl, barbell curl, concentration curl Triceps muscle workout -- triceps kickbacks, diamond pushups, press-downs, dips, tricep extensions Abs/Abdominal muscle workout -- bicycle crunch, basic crunch, reverse crunch, knee-ups, the plank, hanging leg raise CARDIOVASCULAR EXERCISE - Commonly called cardio workout . Perform cardio 3-4 days per week for 20 minutes. Try to stay in a range of 65- 80percent of your Maximum Heart Rate. Your maximum heart rate is 220 minus your age. In addition, change your mode of cardio every few weeks. The body is designed to adapt, so you want to change your workout frequently. Cardiovascular exercise will help speed your metabolism (power walking, jogging, swimming and biking). . It works like magic when combined with weight training . Try different forms of cardio or you can even play active sports. Find an activity that you enjoy! For a very effective weight loss and lose fat cardio workout , read this fitness tip Lose Weight Lose Fat Fast! SMALL LIFESTYLE CHANGE - When your lifestyle changes slightly, your weight loss goals will fall into place. You have to start thinking in terms of improving your health, fitness, nutrition and exercise habits . Forget about fad diets or popping diet pills or slimming pills which usually cause drastic reduction of caloric intake. These diets are difficult to stick to and because of the massive caloric deficit, your body will go into the famine mode and conserve fats for emergency use. Your body will also cannibalize your muscles for energy and that means a slowing down of your fat burning metabolism. You will sooner or later hit a plateau and when you are off the diet or stop taking diet and slimming pills , all your extra kilos will come right back. Each day will take you a step closer to weight loss and build muscle goals. Your general fitness and health will also improve day by day. It doesn't matter whether your goal is to lose 10kg or 30kg. Once you have this "lifestyle change" habits, it will get a lot easier. GOALS - To make your goals work, write them down! Make them measurable and realistic. For example, a short-term goal might be, "My goal is to lose half kg per week for the next 4 weeks." A long-term goal might be "I will lose 20kg by ......" And then set out the steps on what you are supposed to do and do then it. Review your goals each week to reinforce them within yourself. If you experience a setback or standstill with your goal, don't panic and give up! Then you will be richly rewarded by owning an attractive and desirable body that others talk about! And that's it. Your free fitness tips to weight loss and build muscles. Simple? Yes. But for it to work, your commitment is crucial. ###Article by celeb personal trainer Chris Chew. This is his website. www.sgfitnessonline.com Chris Chew is a Singapore based Fitness Trainer. His clients are mainly from the media and entertainment industry such as international models, pageant winners, actors and TV personalities. For more information, check out his website http://www.sgfitnessonline.com
MORE RESOURCES: Eli Lilly will soon release key data on its weight loss pill. Here's why it could be a game-changer CNBC Essay | A Year After I Stopped Taking a Weight-Loss Drug, I’ve Lost 20 More Pounds The Wall Street Journal Amy Schumer on switching weight-loss medications Good Morning America Novo Nordisk's next-gen obesity drug CagriSema had investors excited. Now they're not so sure - CNBC Novo Nordisk pens $2B deal for triple G agonist tied to 15% weight loss at 12 weeks - Fierce Biotech Pensions risk: the downside of weight-loss drugs Financial Times Meghan Trainor shocks fans with dramatic weight loss transformation, sparking Ozempic rumors New York Post Jyotika shares diet and fitness secrets behind her '9 kg weight loss in just 3 months', gives shoutout to Vidya Balan Hindustan Times Ukrainian National Guard officer shows shocking 40kg weight loss in before-and-after photos after release from Russian captivity Ukrainska Pravda After Ozempic Left Her “Bedridden,” Amy Schumer Opened Up About Using A New Weight Loss Drug BuzzFeed SHIFTING THE SCALE: How to find out if weight loss surgery is right for you KTIV Siouxland's News Channel Novo Nordisk Bets $200M on Triple-Targeting Drug for Obesity and Other Metabolic Diseases MedCity News Weight-loss Breakthroughs Put Equestrian Enthusiasts Back in the Saddle Lancaster Farming Meghan Trainor critics spark Ozempic claims with singer's dramatic weight loss transformation Fox News Novo Nordisk Finds A New Way To Rival Eli Lilly. But Shares Tumble. Investor's Business Daily Ultra-Processed or Not, Ditching Meat for Plant-Based Foods Can Help You Lose Weight: Study Green Queen Media Mitolyn: Best Supplement for Weight Loss? Mitolyn Redefines the Mitochondrial Approach GlobeNewswire These Supplements Promise To Lower Blood Sugar And Help You Lose Weight—But Do They Work? Women's Health How to handle hair loss after weight loss WJXT News4JAX BTS Member V Reveals 20-Lb. Weight Loss Entertainment Tonight This simple baby-inspired weight loss trick could help you shed pounds, says nutritionist The Times of India Essay | Live Q&A: A Weight-Loss Drug Journey—Our Editor Answered Your Questions The Wall Street Journal Meghan Trainor shocks fans with dramatic weight loss in new photos: ‘Where did all the bass go?’ Page Six Meghan Trainor sparks ozempic speculations after dramatic weight loss transformation: ‘Body positive until…’ Hindustan Times Wealth and health: NC treasurer talks new pension strategy, weight-loss drug coverage and more WRAL News 1,000-Lb Sisters' Amanda Halterman Admits It's 'Tough to Fully Accept Compliments' After Weight Loss PEOPLE Channing Tatum Shares Selfies of His Dramatic 60-Pound Weight Swings for Recent Roles Men's Health UK I want to build muscle and lose fat. A nutritionist said I can choose between two simple methods to hit my goals. Business Insider Kathy Bates reveals embarrassing moment that sparked 100lb weight-loss journey on Ozempic Daily Mail Fake weight loss drugs on black market: A growing threat MSR News Online Amy Schumer Announces Decision On Weight Loss Drug Men's Journal Federal warning issued over counterfeit weight loss drugs posing health risks Alabama's News Leader Miami-Dade med spa owner accused of illegally selling Ozempic equivalent, other weight loss meds WPLG Local 10 Lizzo Sparks Renewed Ozempic Rumors While Flaunting Weight Loss in New Underwear Photo Parade Magazine How Much Should Weight Loss Drugs Like Wegovy and Zepbound Cost? The New York Times Weight loss: How effective is tirzepatide as off-label treatment? Medical News Today Dr. Oz Became Famous Giving Health Advice. Was It Any Good? The New York Times Thinking of switching to Mounjaro? Here's what Amy Schumer has to say about the new 'weight loss drug' The Times of India Naturally occurring molecule rivals Ozempic in weight loss, sidesteps side effects Stanford Medical Center Report Miami-Dade woman arrested for allegedly selling unlicensed prescription weight-loss drugs, including phentermine lollipops WSVN 7News | Miami News, Weather, Sports | Fort Lauderdale How the New Weight Loss Medications Change Our Relationship With Food Yale School of Medicine Doctors Explain If Red Light Therapy Really Works for Weight Loss Prevention Magazine Ozempic-like weight loss drug Mounjaro launched in India - all you know to know - The Times of India Simple walking technique that's groundbreaking for weight-loss and longevity... here's how to do it Daily Mail The Natural Molecule That Could Rival Ozempic News-Medical.Net Guy Fieri on His 30-Lb. Weight Loss: ‘Why Wouldn’t You Eat What You Enjoy?’ (EXCLUSIVE) Woman's World FTC Sends Refunds to Consumers Deceived by Pure Green Coffee Weight Loss Ads Federal Trade Commission News Timeframe of 8-hour restricted eating irrelevant to weight loss National Institute on Aging Mumbai man's shocking weight loss journey: From 104 kg to a drastic drop to 30 kg, then rebuilding to 74 k The Economic Times Costco follows Walmart, a weight loss drug panic, and an airline's hotel fail: Business news roundup Quartz People call GLP-1s life-changing. CT says it can’t afford them. The Connecticut Mirror |
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