Lose Your Weight Quickly

6 responses so far ↓

• 1 BabeHeart // Jul 1, 2009 at 2:56 pm

  Strip That Fat

  You’re doing great…the best way to lose weight and keep it off is to eat healthy and exercise.

  Good luck with the challenge!

• 2 Chuy M // Jul 2, 2009 at 11:48 pm

  Fat Loss Secret

  Join the gym and attend it frequently. Also if your knees are hurting, then do a different exercise. Swimming is a very good idea, but hit the weights too. The best range to lose weight in is 1 to 2.5 lbs a week. This will allow your body to accustom itself to the loss and the skin to regain its prestretched stage. Losing weight too quickly will cause the skin of abdomen, chest and inner thighs to sag, possibly dramatically. I don’t personally believe in any of the fad diets that keep showing up. I think that they put your body into an unhealthy famine mode which will cause you to gain the fat right back if you start to eat normally again. The best idea is to eliminate all junk food. You can do a cheat day if you need to but don’t go overboard. Eat balanced meals of reasonable size. Overeating will cause your stomach to be too large and you will still feel hungry when you’re not. Also have lots of healthy snacks during the day. Ideally you’ll want to eat 5 or 6 small meals throughout the day. Carry food with you so you aren’t tempted to eat unhealthily when you’re out of the house. And don’t buy unhealthy foods. Get foods that are low in bad fats—we do need fat to survive but not saturated fat. Minimize the processed flours and sugars, no white bread, no sugar. Choose leaner meats and protein sources. Don’t expect to eat pizza and burritos all the time and lose weight. And eat tons of vegetables. Eat salads, steamed vegetables and raw vegetables too. You can’t eat so much celery that you’ll get fat. Don’t eat too much fruit or things containing high fructose corn syrup. The reason is that fructose is hard on the liver because it can only be metabolized there. You can eat fruit during or after a workout. Don’t eat late at night because your body will turn it into fat. Eat a smaller amount of calories than needed to maintain your weight. You have burn more than you intake. Always exercise. Cardio especially, but weights are good too. Don’t give up. You’ll be glad you chose to lose the weight.

  As for workouts, here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.

  Arms
  Lying dumbbell triceps extensions
  standing barbell curl
  behind head reverse hammers
  one-arm preacher curl
  Close-grip pushdowns
  incline dumbbell curl
  Parallel bar dips
  hammer curl
  Single-arm reverse-grip pushdowns
  reverse grip EZ bar
  rope push downs
  super light dumbbell curls

  Chest
  Dumbbell Incline Presses,
  Pullovers and Presses,
  Dumbbell Bench Presses,
  Narrow-Grip Bench Presses,
  Incline Dumbbell Flyes,
  Barbell Incline Presses,
  Push-Ups Between Benches,
  Cable standing incline flyes
  Cable standing decline flyes

  Back
  Barbell row
  Dumbbell Row
  Lat Pull Downs
  Cable Row
  Lower Back Machine
  Forearms
  lite wide lat pulldowns
  Supermans

  Shoulders
  Lateral Raises
  Bent-Over Lateral Raises
  No rest front raises
  Shrugs
  Military Presses
  Front Raises
  Rotator Cuffs
  Superlight lateral raises

  On incline bench, with 2 10lbs dumbbells:

  1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
  2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
  3rd: Stand up with dumbbells and do 10 lateral raises.
  4th: Back in position 2, raise arms so they are forward, palms inward, arms bent in a semi bear hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is hard.

  Do this set three times with out rest. The third set I change to all 5 lb movements. All of this is slow pace, like 1 second up and one second down.

  Legs
  Squats
  Leg Extentions
  Leg Curls
  Adductors
  Abductors
  Calf Lifts
  Glute Machine
  Leg lifts

  I also do 100 crunches per night.

  My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.

• 3 Sheri C // Jul 5, 2009 at 9:59 am

  Strip That Fat

  Elliptical machines are great for exercising because they are easy on your knees and burn calories faster than running/jogging/cycling. But I am a firm believer in switching up your routine as much as you can for a couple reasons. You want to train all of your body. If all you do is run, for example, you body will train the muscles that it has to but that’s it. Adding in other cardiovascular exercises will increase the effectiveness of exercising in general. Also, as much as some people can’t stand it, weight/strength training is key to losing weight. You need to increase your lean muscle mass to help you lose weight and to keep the weight off.

  I am struggling to lose about 15lbs right now, and after a month and a half, I haven’t lost anything. But I feel better and know that I am doing to right things and that I have to be patient if I want to see results. Remember that no matter what way you look at it, 3500 calories consumed is 1lb gained, but 3500 calories burned is 1lb lost. Reduce empty calories that you are consuming (sweets, soda, alcohol, etc), and focus on eating an abundance of fruits and veggies, and lean meats/poultry.

  Hope this helps! I’m trying to keep motivated! Good Luck =)

• 4 mbesse72 // Jul 5, 2009 at 3:20 pm

  Strip That Fat

  a healthy diet and excirsize are the perfect solution to losing weight the excirsize you are doing sounds fine but you may want to try the eliptical…. the pool is very good thoughh…. a 1500 calorie diet is a good idea too……….. here is a 1500 calorie day:
  breakfast-300 calories of oatmeal
  snack-100 calories for a banana
  lunch-250-300 for a salad with a piece of cheese and some coldcuts and a low fat, low cal dressing of choice
  snack-400 for a fruit smoothie
  dinner- 400 for pasta with a small amount of low fat, low cal butter and chicken
  Fruit Smoothie Recipe
  1 – 1/4 cups milk
  1 cup frozen strawberries
  1/2 cup frozen peach slices
  1 small ripe banana
  3 tablespoons sugar
  hope this helped! : )

• 5 brisuh // Jul 6, 2009 at 2:38 am

  Strip That Fat

  you should decrease your calorie intake but not too low. just the amount where you can get all the enough nutrition to be healthy. eat healthy also. a lot of veggies, fruits, lean meats, whole grain, and etc. cut down carbs and fat intake but not too low. only fat source from food should be unsaturated fat. dont get any saturated fat. and increase protein intake so you wont lose muscle, because losing muscle can decrease your metabolism

  you should exercise. exersize is very important part of losing weight. the ideal workout for losing weight is cardiovascular exercise combined with muscular exercise. cardiovascular exercise would be running, jogging, swimming, cycling, and etc. muscular exercise would be lifting weights, weight machine, bowflex, and etc.

  you should combine those exercise probably alternate muscular exercise for one day and cardiovascular exercise for the other day. you should also get one or two rest days. ALSO. very importantly, you should stretch before and after workouts.

  p.s. keep up the good work

• 6 dukefan86 // Jul 8, 2009 at 7:59 pm

  Fat Loss Secret

  Sounds like you’re well on your way! That’s great!

  I’m losing weight too, and have enjoyed going to the gym a lot, especially in the summer, when it’s so hot outside. The elliptical machine and stationery bike have been good for my knees and ankles as I’ve lost weight. I don’t swim often, but if that’s something you enjoy, then go for it.

  As far as the diet goes, go for more fresh vegetable and fruits than meats (especially red meat, which is higher in fat), and try to cut down on salt and things with sodium in it. I found that watching my sodium has helped a lot!