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How can I break through a diet and exercise, weight-loss, plateau?

admin — Mon, 12 Jul 2010 10:06:48 +0000

change your excercise routine
muscle memory may have set in and you are stuck in one spot
try swimming instead of some of your other cardio and work on different muscle groups on different days

Do you ever notice a lag between dieting, exercise & weight loss?

admin — Fri, 09 Jul 2010 11:51:50 +0000

There are weeks or weekends where I’ll eat lots of junk food and just sit on my butt, and actually lose weight. Then, there will be other weeks, where I run 40 miles while eating healthy, and actually gain weight.

Does anyone else notice this lag in your fitness/diet routine?

Yes and it’s so annoying. I eat and lose weight, diet/exercise and gain weight.

What is the most effective, low-impact exercise for rapid weight loss?

admin — Tue, 06 Jul 2010 21:25:41 +0000

Due to previous injuries and accompanying aches and pains in my knees and ankles, I need to know which is the most effective low-impact exercise: bicycling or swimming? I prefer swimming as I am aware of it’s benefits as a full-body workout, but at the moment I am interested in rapid weight loss.

By low impact here I take it to mean weight bearing… as in.. you want to burn more calories, but don’t want to aggravate those injuries.

I’m a huge advocate of bicycling… 1) you can cycle for exceedingly long periods of time at relatively high heart rates and due to the wind (evaporative cooling) you really don’t ‘feel’ how hard you are working.

I’ve burned 2000 calories in a single ride before.

Secondly, you need to do some strength training. Some real… lifting to failure within a single set, once or twice a week, kinda strength training. Its good for boys and girls. 15-30 minutes a week is all you have to spend. You’ll preserve and build your muscles, change your metabolism, etc.. etc… Its not just helpful but necessary for lasting weight loss.. otherwise you catabolize your muscles and its not fun.

You’ll never look back.

weight loss and exercise, will i get slimmer or thicker from working out?

admin — Sun, 04 Jul 2010 01:28:00 +0000

im a 20 year old female, trying to loose 20 pounds, and i have been walking and running for almost 3 weeks and my thighs are getting bigger. will i slim down or keep getting thicker from all the exercise im doing?

Feel your thighs, if they feel tighter, then you are gaining muscle
you should be losing inches off your waist, and your clothes should fit better, but your thighs are getting bigger, if this is the case, then its muscle, but you wont bulk up, unless you take in a ton of protein and muscle building shakes and such
you should slim down in other areas
and try bicycling, trims down the thighs
but dont give up running or walking

here are some other weight loss tips

stop eating candy,soda, chips, fast food and all that other junk
if you quit eating this stuff for a month, you will break your cravings for it
drink ONLY water, instead of other drinks, for about a month

breakfast options:
1 bowl of oatmeal (no sugar)
1 bowl of Fiber One honey clusters, with a banana

lunch options:
1 turkey sandwich (plain)
1 fruit salad and yogurt
1 special K bar, yogurt and a piece of fruit
dinner options:
1 bowl of black beans
1 seasoned chicken breast
1 bowl of lentil soup
Brown rice

snack options:
fruits and vegetables

orange juice and wheat bread, claim to be healthy but they slow down your metabolism

run 1 mile, 3 times a week
do 80 sit ups daily

you should lose fat, and not gain much muscle (:
i have done this, it works
if you don’t stick to it, it will not work

dont eat your food with mayo, ketchup, dressing or any of that junk, you’re only getting unimportant calories, trust me

keep a diary of what you eat, "if you bite it, write it"
eat vegetables "eat green, and you will be lean"
do not eat anything white (oatmeal is ok though) "if its white, it ain’t right"
make dinner, and DO NOT eat out
try eating organic foods, processed foods are harder for your body to process
get some SLEEP! people who sleep more tend to be leaner, get your 10 hrs!

Is my current level of exercise appropriate for weight loss?

admin — Thu, 01 Jul 2010 01:33:29 +0000

Now that I have a free summer full of nothing to do, I’ve been swimming and walking much more than I was previously. I walk around 6 miles and swim roughly 40-60 lengths of a 25m pool 5 times a week. I weigh about 220 pounds right now, I’d like to bring that down to 210 soon. Are these types of exercise good for weight loss?
I am not interested in using any kind of weight loss drugs.

Rick, I think you are on the right track. You are very active, Very. So I think you will end up dropping those 10 pounds in no time.

Weight loss exercise routine with not much time per day?

admin — Mon, 28 Jun 2010 23:28:45 +0000

I’d like to start a fitness routine to cut down my flab. I’ve got access to a fairly well-equipped gym in my apartment building, but my schedule is very tight and I don’t have much time to invest in working out each day.

What sort of exercises or routines shoudl I focus on to get the best weight loss results when spending 1/2 hour a day or less?

On the diet side. Cut down on your carbs while boosting your fruit/veg/protein intake.
Stay away from fast food/junk food. If you have the time to cook it yourself in a healthy way then all the better, but if you don’t then just make sure you aren’t gorging on fatty pre-packaged foods and sugar.
Keep hydrated, lots of water will help flush toxins and keep your digestive system active. It will also hydrate your muscles to work more efficiently.

If you only have 30 mins a day then you’re going to have to focus on rigorous cardio/core exercises.
Alternate the following from day to day.

Regime 1:
- Perform your warm-up stretches so your muscles don’t cramp up.
- 15 mins running
- Press Ups 10×3 sets
- Sit ups 15×3 sets
- Dorsal raises 15×3 sets
- Jumping Jacks or Jogging for 2 minutes, gradually slowing your pace to a stop.
DO NOT just suddenly stop after the dorsal raises.

Regime 2:
- Warm-up stretches
(Alternate between jogging and running for 30 mins)
- Jog for five minutes.
- Run for five minutes.
(At the end slow to a jog, a fast walk, a walk and then stop)

Regime 3: *If your gym has the equipment otherwise you obviously skip this one*
- Warm-up stretches.
- Cycling at medium intensity for 15 minutes
- Stair Climber 15 mins

Regime 4:
- Warm-up stretches
- 15 mins running
- Press Ups 10×3 sets
- Trunk Curls 15×3 sets
- Plank Position for 10 seconds x3 sets
- Jumping Jacks or Jogging for 2 minutes, gradually slowing your pace to a stop.

Do those exercises for 2 weeks and then increase the amount you do.
Just do 2 extra for each set of exercises.
Instead of 10×3 Push Ups, do 12×3
Then in two weeks increase that again to 14×3 and so on.

Good, basic cardio warm up stretches:

—————-

Also, throughout the day, try and do additional little exercises. Walk where you can, use the stairs instead of the elevator.
- When you’re sat at your work desk or something like that then tense your stomach muscles, pull them in and try to hold them for a minute, relax them and repeat.
- Lift your feet slightly off the ground and try to keep them elevated for as long as possible.
You don’t have to do much, but all these little things will get the muscles working, strengthen them and use additional energy.

would like to know whether to go for yoga or Physical Exercise for weight loss?

admin — Fri, 25 Jun 2010 19:41:46 +0000

What is exactly yoga, is it based on religion or any one can go for it, or shud i go for exercise to loose my weight, i am very scared for yoga , is it scary or harmful to us. does yoga really help for weight loss……….plz help very confused
dont have time for physical exercise

yes buy a book of yoga it will tell u every thing, or u may have cd of ramdeo available from any cd shop.
But u have to spare some for this purpose at least an hour in the beginning.

Is losing your period due to weight loss/exercise dangerous?

admin — Tue, 22 Jun 2010 12:09:54 +0000

I’m 17 years old, 141 pounds, and 5′6. I’ve just recently lost 40 pounds, and I want to lose 10-15 more. I eat a pretty low-calorie diet (900-1100 calories) and exercise 2 hours a day, 6 days a week. The problem is, I haven’t had my period in a couple months. Is this dangerous? What should I do?

Stop now. You are probably anorexic. I am not just a healthcare provider, I also was a teen who was anorexic. Feel free to contact me on myspace-rebekah montgomery. if you want more advice. You may not see the health issues now, but I guarantee you will when you get older. I have. Stop now. Get help. Tell your parents or someone you feel will listen. You are probably a highly intelligent girl, with a mass amount of potential. Listen to reason and chose to be healthy. Anorexia is not a sign of skinny people. Fat people can be anorexic too. It is about your body not getting the essential nurtrients and vitamins to sustain the normal amount of pysiological capabcity to function. Having no period, is the first physical most prevelant sign that your body is unhealthy and most definately related to your diet. Suggest, eating more calories up to 14 or 1500 as a normal 141 pound person requires 1500 to maintain weight. ADD exercise and they require more, about 17-18oo or more depending on level or intensity of exercise. You are starving yourself. Medically, with the info you provided, you should be taking in about 1800 calories a day to maintain you weight at the amount of activity level, and that is being conservative. I am 150 pounds and work out 4-5 times a week and eat about 2000 to 2300 calories a day and maintain my weight. In all honesty, you could probably eat 2500 calories a day and still lose weight if you are working out really hard two hours a day. You must be careful though, because you have lost this amount of weight so quickly, you could regain the weight very easily even though your body needs it and wants it. You should see a nutritionalist to find a better way of eating, if in fact you still want to lose weight. I am not saying, stop the desire to lose weight, I am SAYING- DO IT in a healthy way. You can eat more foods and more calories if the foods you eat are low in sugars and fats that get stored. It is too much to go into detail here. No, you can still keep losing weight, but do this safely and more healthy. Best of luck kiddo.
Think about it?

Should a weight loss exercise routine also include low resistance weight training as well as cardio?

admin — Sat, 19 Jun 2010 05:59:48 +0000

Primarily I want to lose weight, but I’ve always been taught that lifting weights (minimal amounts) is important for toning muscles and keeping everything taut as you lose weight. What is your experience regarding this?

Yes, cardio will get your heart going to help burn fat but you also need to build muscle so that your body BURNS calories efficiently throughout the day.

A good exercise program will include both types of activities.

weight loss exercise with a sprained ankle?

admin — Wed, 16 Jun 2010 04:30:28 +0000

in April i sprained my ankle and had a lot of soft tissue damage, just as it was healing, i went over it again and re-sprained it so its back to square one. I’m trying to lose weight through exercise and a healthy diet, i’m stil able to go swimming and do aqua aerobics but that costs money. Is there any other exercises i can do that won’t damage my ankle?

People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one’s health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:for more info…http://onlinecarez.blogspot.com/