weight loss, help Options

[ViNcC_RaWkSs]

ok i know most of you will just call me some lazy person but ive been trying to lose a nice amount of weight for a very long time and i can never stay on a plan long enough to see results because i dotn have patience for weight loss plans n stuff- i know i would do well if i had a gym but i cant get a membership till next year- anyone have any tips on how i can keep concentrating on a plan?

[jo3]

ric3xboy dun kno netin... that eatin 6 times a week will do nothin but add more weight. all u really gotta do is runnin for a lil bit almost everyday for AT LEAST 20 mins. then do pushups situps n exercises with ur own bodyweight. dumbells are good for tricep n bicep exercises but arnt needed to stay in shape those parts juss look good on the beach...

actually, ric3xboy's right. eating 4-6 SMALL meals a day is much better for you than eating the average 2-3 big meals a day because eating small meals keeps you satisfied all day (you never feel really hungry, so you won't have any urges to eat bad foods), and it keeps your metabolism high because whenever you eat, your metabolism goes up (cuz your body's digesting food)

running 20 mins a day is alright, but i'm assuming you're referring to 20 mins of jogging. it would be much better to do HIIT (high intensity interval training). an example of that would be 8 sets of 30 sec sprints (all out...as fast as you can possibly go) followed by 60 seconds at a jogging pace, which equals 12 minutes total. that's REALLY REALLY tiring, but if you can get that down, you're gonna lose fat like crazy (assuming that you follow a good diet).

hmm i lost weight cause i stopped eating breakfast...i dunt wake up early enough  but just 4rm doing that i lost 10 lbs with out even trying......o and excersise alot eat good and do sportz

not eating breakfast is possibly the worst mistake you can make. skipping breakfast means that your body has no food (energy) after 8 hours of sleep (or however long you sleep). so your body's gonna try breaking down your muscles since they require so much energy (but your body wouldn't have any energy since you didn't eat breakfast). make sure you eat breakfast.

if you don't have any access to dumbbells or barbells, then do exercises with your body, such as:

push ups
pull ups (if you can find an elevated bar)
crunches

make sure you do them in a slow, controlled manner. don't jerk or use ur momentum cuz that get's nothing accomplished. if push ups get to easy for you, then elevate your feet (put them on a chair or bench), and then do them. if pull ups are easy, then wear heavy clothes or find a way to add weight to your body.

about you diet:

you should go to a physician and check out your body fat percentage. that's the best way to find out your maintenance caloric intake. once you get that %, then multiply that by how much you weigh to get your body fat weight, and subtract your weight by the weight of your fat to find your LBM (lean body mass)

ex:

weight: 200 lbs
body fat %: 10%
fat: weight x body fat % = 200 x .10 = 20 lbs
LBM: weight - fat = 200 - 20 = 180 lbs

next, get your LBM and multiply that by 15. thats your maintenance caloric intake

ex:

LBM x 15 = 180 x 15 = 2700

you want to lose weight, so you need to decrease that number by 500 (1 lb of fat is something like 3500 kcal, and 500 x 7 (7 days in a week) is 3500

2700 - 500 = 2200

you wanna shoot for 2200 kcal. make sure you eat healthy. fat is ok, as long as you don't eat too much of it. protein should be your main source of food, followed by fat, followed by carbohydrates. carbs are necessary for working out and muscle building purposes, but if your main goal is to lose fat, then limit your carbs. carbs are the first things to be digested because they are broken down quite easily, so your body will feel hungry again, wherease it takes longer to digest fats and proteins.

remember that the most important factor in losing fat is your diet. from your diet alone, you can lose fat or gain fat.

i'm tired of typing, so if u have any questions, then just ask.