KitFang
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« on: June 03, 2008, 02:19:25 AM » |
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I'm 17 and i'm not overwieght or anything, but in the last three or four weeks i've noticed that i've put on a load (like over an inch) of fat around my hips and stomach. I've always been relatively thin, but i'm not doing any less exercise than nomal and no, i'm not pregnant. I've gone from a size 8 to almost a 12, and want to go back to my original size. i seem to have put the weight on quickly, but don't know how to get rid of it. What sort of exercises would be good a) to shift the recent fat i've got, and b) to then maintain my size after that? I also want to get a lot fitter because, well, i run to the end of my road and get exhausted, so are there any websites or exercises or whatever to help build up general fitness as well? thankyou
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LauraC
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« Reply #1 on: June 03, 2008, 07:35:30 AM » |
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It's really dull, but weight loss is 80% diet 20% activity.As long as you want to do it healthily without losing a load of water and muscle (Which is metabolically active ie burns calories and drives your metabolism up)Work out your Basal Metabolic Weight (type that in and there are plenty of websites which will tell you how)Cut out 500 calories off this, then do 500 calories worth of exercise. If you can, walk for an hour a day. Do some running /cycling/swimming if you like, it doesn't matter. Just if you choose walking it has to be at least an hour. This deficit of 1000 calories a day translates as 2lbs a week. Throw in some weights as well, as muscle weighs more than fat, so even if you stay the same weight, your shape will have changed and you'll appear much more toned.Go for large muscle groups, do bench presses with a weight that is okay, but still hard work. do 3 sets of 15, do incline ones too. Also throw in some lunges and squats. Weight exercises keep your metabolism raised for up to 48 hours, whereas a run will only raise it for a few hours. Keep your evening meal as early as you can, and no snacking towards bedtime!Good luck!
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Weigh In at Built Big
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« Reply #1 on: June 03, 2008, 07:35:30 AM » |
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mikeh
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« Reply #2 on: June 03, 2008, 12:51:35 PM » |
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The best way to lose body fat is to eat a HEALTHY diet, and EXCERCISE.For a healthy diet, you need to be eating small to medium meals regularly. 4 or even 5 times a day. Each meal (apart from breakfast which should preferably be fibre rich), should contain a balanced ammount of carbohydrates, (from potatoes, rice and pasta, etc) protien (from fish, chicken, occassional red meat, soya) and plenty of vitamins, minerals and antioxidants (simple fresh fruit and veg). Eat like this and make sure you are well hydrated (fruit juice is as good as water, any fluid counts, but some fluids have negative effects too, such as alcohol or caffiene rich drinks.)This doesn't mean you cant have chocolate or pizza/takeaway/etc, just save them as occassional treats.The big secret to burning body fat is EXCERCISE, particularly cardio excercise (running, swimming, cycling, etc).As far as excercise goes, you should aim to strike a balance between cardio training and strength training, this way you will build good strong muscle, but also keep your body fat levels down and increase your heart and lung performance, making you much fitter and healthier.
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KieranE
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« Reply #3 on: June 03, 2008, 06:07:40 PM » |
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im 18, going on holiday in 4 weeks. need to loose weight and tone up. i been going running for approx 20-25 mins a day aswell as coming back and doing some weights. i always do some press ups and sit ups now and then. ive changed my whole eating regime aswell. i eat healthier foods, chicken, rice, pasta. and also drink only water. (cant remember the last time i had a bottle of pop or chocolate bar) its importtant to keep eating though as if you cut right down it will also slow your metabolism which will not make you lose weight any quicker. i do eat some unhealthier foods occasionally these being the odd biscuits with a cup of tea. i dont cut them out altogether though as this will just make me want them more. i just make them more of a treat. it helps alot if you have something to do it for aswell, like i think of being on holiday and not being happy with my body, this is what i think of and it gives me a drive to get in shape.. any other questions mail me or something  |
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faraway
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« Reply #4 on: June 03, 2008, 11:23:45 PM » |
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thank you for your advice..may u are good person..but we heard that spain will put us in custody till our claims is proved..is it true?/ can i hope further advice from you?thanks
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