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Lose Body Weight and Fat

Most people have a few extra pounds of fat or weight that they want to get rid of, some people have quite a bit of extra weight. The important thing to recognise about losing weight is that the scales are not the best way to work out your weight loss or gain. the best way is to use your body fat percentage and measurements of your waist and other parts of your body.

To find out about your body stacks up against the rest of the world use the following tools:

The overall message and trick to losing weight is to use more energy than you consume. The average person only needs about 1200 calories a day in food to keep them alive. The strategy for leaving weight and body fat is to reduce the amount you eat and increase the amount of exercise you do. The most important thing you need to do is to change your eating habits and eat a balanced low fat diet and do a lot of cardio vascular excercise.

Tips to Losing Weight and Body Fat

Low fat and healthy diet

Your diet needs to cut down dramatically on all fatty, fried and sugary fields. Instead of having 3 meals a day have 4 - 6 small meals a day and allow yourself some of yoour favorite foods, but replace things like full cream milk with skim, use honey instead of sugar and choose low fat products.

As a good general rule anything with less than 4% fat is good except foods that are high in sugar, because sugar will promote the growth and ditribution of fat.

For a guide to your diet see the section on Diet Losing Weight for more information.

Excercise

Unlike someone who is trying to gain weight you need to do at least 40 -45 minutes of cardio vascular excercise at least 4 times a week. The excercises you choose are up to you, but some of the most popular ones are:

No matter whcih excercises you choose to do, you will need to work at your optimal heart rate for fat burning wich is between 65 - 75% percent of your maximum heart rate. If you work out at a harder level you won't be increasing your fat burning, instead you will just be training your heart. So it is very important to monitor your heart rate whilst you are working out.

A heavier person burns more calories, so the same amount of physical activity can actually burn the same number of calories but more quickly. But remember, exercising harder and faster only increases the calories expended slightly. To burn more calories it is better to exercise for a longer time.

If you start to feel light headed or dizzy you should stop your excerise straight away.

Light resistance training

Cardio excercise is not the only excercise you should be doing if yoou are trying to lose weight and body fat. You also need to be tonig up yoour muscles and building some lean muscle as well. Lean muscle will help your body burn more fat as well so there is a real reason to do some weights.

The key to a weight loss workout is to do low weights and high reps and sets so you might do 12 - 20 reps and 4 sets of each excercise. The most important excercises to do are:

Choose weights that are low but still challenging, because the aim is to tire out your muscles and tone up.

Sample Excercise Routine

Day Cardio Resistance

Monday

Bicycle 20 mins
Treadmil 25 mins
Rowing Machine 10 mins

6 high rep low weight excercises

Tuesday

day off

  

Wednesday

Bicycle 20 mins
Treadmil 25 mins
Rowing Machine 10 mins

6 high rep low weight excercises

Thursday

day off

  

Friday

Bicycle 20 mins
Treadmil 25 mins
Rowing Machine 10 mins

6 high rep low weight excercises

Saturday

Bicycle 20 mins
Treadmil 25 mins
Rowing Machine 10 mins

6 high rep low weight excercises

Sunday

Treat Day

 

Exercise Calories Counter

Choose an activity:


How long are you going to do this? minutes

What's your weight? pounds



Your calories burned will be:

 

There is no easy answer to how long it will take to lose weight and body fat, but after a few weeks of eating smaller meals and working out you will start to see the differences. And don't worry if once a week you break your diet and have a few bad things to eat, in the grand scheme of things it won't stop you reaching yoour goals.

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