Weight-loss
The term “Weight Loss” refers to a decrease in Body mass,weight, and body fat. In order to lose weight you must cause an energy imbalance in your body, which means you have to consume high protein, low carbs, and less calories than you burn daily. When it comes to weight loss, you have to eat less and work harder. Weightlifting doesn't really apply much to weight loss, what counts the most is Cardiovascular Exercises (Cardio)
Here are the weight loss steps to follow
1. Pick your desired weight.
2. For your desired weight you must consume the number of lbs in protein grams daily.
Example: Desired weight=135lbs
Daily protein consumption will =135gms
3. You will need to consume less Calories/carbs/fat daily. To find your weight loss calorie needs, here is an easy way to get it:
Desired weight divided by 10=x
x times 200= maintenance calories
Maintenance calories-500 calories= what you need to consume
4. Remember that you must burn more calories than you consume.
5. Pick one of these and do it. Always Stretch your entire body before any form of Exercise.
7. Eating every 3 hours keeps your metabolism going at a fast rate(You must do this to be successful).Eating Rules
Ice Cream
Fast Food
PizzaFried Chinese food (Steamed vegetables are allowed-no white rice)
Candy
Chocolate bars
Chips
Doughnuts
Pop-tarts
Toaster Strudels
Hot Dogs
other junk foods
Here are the weight loss steps to follow
1. Pick your desired weight.
2. For your desired weight you must consume the number of lbs in protein grams daily.
Example: Desired weight=135lbs
Daily protein consumption will =135gms
3. You will need to consume less Calories/carbs/fat daily. To find your weight loss calorie needs, here is an easy way to get it:
Desired weight divided by 10=x
x times 200= maintenance calories
Maintenance calories-500 calories= what you need to consume
4. Remember that you must burn more calories than you consume.
5. Pick one of these and do it. Always Stretch your entire body before any form of Exercise.
- Run at least 5 mph for 20-30 minutes.
- Jump-rope at a heart raising pace for 20-30 minutes.
- Use the Elliptical at a heart raising pace machine for 20-30 minutes.
- Indoor cycling for 35 minutes, no lower than 16 mph.
- Outdoor cycling at a heart raising pace for 1 hour.
- Swimming laps for an hour.
7. Eating every 3 hours keeps your metabolism going at a fast rate(You must do this to be successful).Eating Rules
- Breakfast is a must, you cannot skip it.
- You must eat every 3 hours.
- You must drink 1 gallon of water a day.
- You must rest your body on time.
- You will drink green tea with almost all of your meals (Splenda, no sugar and don't overdose on the splenda)
Ice Cream
Fast Food
PizzaFried Chinese food (Steamed vegetables are allowed-no white rice)
Candy
Chocolate bars
Chips
Doughnuts
Pop-tarts
Toaster Strudels
Hot Dogs
other junk foods