How do I loose weight or get in shape quick?
Monday, January 18th, 2010 at
1:57 am
I take Trimspa and have a protein shake in the morning along with going to Curves three times a week and trying to walk the other two days. I am not over weight but I am not happy with the way I look either. I have these horrible lovehandles!!! HELP
Tagged with: curves • protein shake • three times
Filed under: Trimspa
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There is no site specific way of losing fat… the old myth about working your abs to burn belly fat isn’t true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.
The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.
Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs… almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.
For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.
Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet… that isn’t overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.
There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat… abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.
If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.
Aloha
stick to your routine and keep up with the exercise. Curves has that circle that may be too "easy" on you. Try to do some more intense cardio on your own time toget your heart rate up. Whatever yuo do, dont starve yourself or overdose on the pills
Pills are for lazy people!!!! Go outside and run, play sports,exercise!!! Eats fruits and things that are good for you. You don’t need a stupid pills that promises weight loss and gets your money. Do it yourself.
Weight lifting. You have to build up muscle before you can burn off the fat. Toning your core and sides will help elongate your body to fill in the space under your lovehandles and giving everyone the apperance that you are taller because your core will have the strenght to support your torso.
If your joints can handle it, running is one of the best ways to get in shape. Try walking a couple miles everyday, jog or run if you can. Build up to running maybe 2 or 3 miles three times a week. Your protein shake will help build muscle, not lose weight. Any core (abs) exercises will help also.
eat plenty of smaller meals throughout the day instead of a few large meals. Drink lots and lots of water. Also make sure the food you do eat is healthy (i know ppl don’t like veggies but hey, they’ll help you lose weight). Try not to eat so much processed foods like chips and other boxed meals. Stay away from sugar that’s not natural (like in fruit). If you follow all this strictly, you’ll start to feel better also. Keep up the protein shakes but don’t over do it.
good luck.
oh dear u need to have a balenced diet and a sound sleep and minimum 45 min of brisk walk. include high fibre foods like fruits and veggies in ur diet.avoid fats and fried foods.also high calorie fruits like banana,custard apple etc. have small frequent meals instead of 2 big meals.U gotta be mentally sound too.take care of ur love life but not too much emotionally. got me???
FYI, I gained on protien shakes!!! Some peoples bodies are different! If youre doing all that with a low cal diet, i’d try cutting the shakes and replace iwth a can of tuna or such… Good luck love!
PS Learn to be happy with yourself! ur love handles cant be that bad if your exer. that much
Eat less. It’s a lot easier to cut calories by eating more reasonably. Remember that eating less does not necessarily mean abandoning food with any fat content. Fat helps curb your appetite. Just count calories.
If you get hungry constantly, eat more slowly. It can take the body up to 20 minutes to feel full after you have eaten enough. It will take some time, but once you shrink your stomach (i.e., actual stomach, not your "gut"), you will be able to maintain this more easily.
Also, working out, while beneficial, can make you hungrier because your body will want to replace the energy stores that it has lost.
First of all get rid of those so-called diet pills. Seriously because even though these ‘claim’ to help you lose weight it’s not healthy. It will help you lose weight quick but the problem is, the faster you lose the weight the faster the weight will return. Doing daily excercises 3-4 times a week and eating a lot of fruits and vegetables will help you lose weight the healthy way. I hate to say it but the slower the weight loss the slower it’ll take for you to gain it back.
Eat a fruit medley in the morning, a vegetable medley in the afternoon and eat fish and rice in the evening for two weeks. Walk 30-40 minutes if you can. If you’re not a fan of treadmills grab a jump rope and do a moderate jump rope for ten minutes. If you do this twice a day you’ll burn about 260 calories plus what you do with your daily routine. Also you can check out some diet excercise videos that range from 8-10 minutes if you’re not into that heavy 30-60 minute work out. I usually watch Gilad’s Body in Motion and I have two Beachbody tapes. Also Tamilee Webb is excellent for ab workouts. She have this obleque(sp?) work out where you’re just taking a weight and just leaning side to side. It doesn’t feel like nothing the day of but the next day you’ll be crying ‘mommy’. Tamilee’s work outs are called ‘I Want Those Abs’, or ‘I Want That Body’. It’s the ‘I Want….’ series.
Make yourself puke after every meal.
If you are serious about losing weight, the calories in the food you eat should be less than the energy you use. You will have to increase your metabolic rate, and plan your diet carefully. Formulate your own weight loss plan and you will lose weight faster. More details available at http://tinyurl.com/m7ckx