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8 Blog Posts
06 Mar 2012
I'm Trying to lose 20-30 pounds by the beginning of summer. Then I've got a season plan for voleyball. Do you have anytips on how I can lose weight and Get in shape fast but Safely.?
Posted on 07 Mar 2012
...if you want to lose weight fast, then the chances are high that it's not safe. This goes with a lot of things like lightening/ healing skin, the faster you go, the more dangerous it is to your health. However, since it's march and the beginning of summer isn't for a couple of months even, I think you've given yourself a fair amount of time . You may not be able to lose 30, but if you lose 1-2 lbs a week for 12 weeks, then you will have lost about 12-24 lbs by the end of May.
Diet, is important, because where as you want to cut back on intake, you still NEED to get enough food so that your body can function properly and you don't end up causing more harm than good.As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women. So when dieting they usually reccommend that you decide how many calories you should take per day based on your BMR (the amount of energy your body needs to perform functions such as breathing, etc ,in calories,
Step one is to calculate your BMR with the following formula:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
and Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:
If you are sedentary : BMR x 20 percent (x 0.2)
If you are lightly active: BMR x 30 percent (x 0.3
If you are moderately active (You exercise most days a week.): BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR.
What this gives you is : The number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result. However, you must keep the caloric amount above 1200.
Eat 3 meals a day with snacks, Keep the food pyramid in mind, take vitamins, and drink plenty of water. Avoid fast foods, avoid doing anything self-destructive. DO NOT and I repeat, do not save or look at any images of thin people, or people you would consider thin. This is not healthy, because it distorts your own body image. Every second you spend just looking at a picture, you could've probably been working out for the week, Which brings me to the next segment :
It is recommended for most people who are happy with their weight that to maintain your weight and stay healthy that you should exercise 3 times a week for about an hour. You may however, strive to increase the amount of time you go to the gym, or the repetitions/intensity of whatever exercises you do. If you go more frequently, you have to be careful not to over do it ,because that can end doing more harm as well. I think I would recommend though, that you work out about 4 times a week, bring water, and do jumping jacks to warm up the first 10 minutes, 40 minutes of intensive workout whether at home or at the gym, and then lastly, 10 minutes of jumping jacks. Repeating the intensive exercises 2-3 times with about a minute of rest in between. You can adjust it as you deem fit once you get used to this. But I believe, if you can manage these simple things, you should start seeing some progress....
I must say though, you don't look like you need to lose weight at all, but do whatever makes you happy ,and in the safest way, because it will bring the most permanent happiness.
Posted on 14 Mar 2012
military crunches!! jog a lot. Drink LOTS of water. Exercise is key. Its going to be a painful excursion for a few weeks but it pays off.
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