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Old 04-03-2010, 06:39 PM   #3 (permalink)
FitDay Member
Join Date: Apr 2010
Posts: 6

People's weight tends to fluctuate throughout the day, usually it's water weight. If you consume a lot of sodium, your body will retain a of water making you heavier. You can lose a few pounds if you go in a sauna or sweat a lot from exercise in the heat, but it isn't fat. Most people tend to weigh less when they weigh themselves in the morning before eating or drinking anything. Reducing your sodium has many benefits besides weighing less, it can keep you blood pressure low.

It would also benefit you to start a weight lifting program with your dieting and cardio. Some programs like P90x or Joe Defranco's Built Like a Bad Ass use both weight lifting and cardio in their weight lifting programs.

But if you refuse to go to the gym, you could buy a pull up bar, set of dumb bells, and do a full body work out three days a week. A simple program would be chest, shoulders, triceps on Monday; back (lats, traps), biceps, core, on Wednesday; and legs and core (abs and lower back) on Friday. Do 3-4 sets of one or two exercises for each body part in the 8-12 rep range for most body parts, but 20-25 for abs and calves. You can find a ton of bodyweight and dumbbell exercises on and Joe Defranco's channel on YouTube. Yet it is always preferred if you follow a program designed by a professional. If you can't do a pull up, do inverted rows, assisted pull ups, pull up negatives, or hangs until you build enough strength to do a pull up. The pull up is one of the king of exercises besides the squat and bench press or push up.

Weight lifting preserves muscle mass when losing weight. Muscle mass is a metabolically active tissue that burns calories while fat does not, so having, building, and preserving your muscle mass will benefit you greatly in your weight loss goals. If you can, buy a skin caliper to measure your levels of body fat to ensure you're not losing too much muscle, but burning fat.

As for interval training, you don't have to time your intervals, you just need a work interval and rest interval. In the work interval, you work hard to increase your heart rate (bust your ass and sweat) and in the rest interval you recover from the work interval to slow down your heart rate in preparation for the next work interval.

You can also create your own interval program such as 30 seconds at level 8 resistance at full intensity for your work interval and 1 minute at level 3 at low intensity for your rest interval. Your recovery interval will be longer than your work interval to allow sufficient time for recovery.

If you time your intervals, it allows you to see if your conditioning is improving, then if your conditioning is improving, you increase your work interval time, decrease your recovery interval time, or work more intensely (increase heart rate more) in your work intervals.

Interval training should take 20-25 minutes and be done three times per week or more. Your interval training workout should be scheduled as 5 minute warm up, 10-15 minute interval training (e.g. recovery interval-work interval-recovery-work and so on), 5 minute cool down. Preferably you do your cardio or interval training after your weight lifting.

Diet is your most powerful weapon in weight loss. If you want abs, you diet, you don't do crunches. First off, your main choice of drink should be WATER. Get a good water bottle, buy a water filter, and drink water all day. Another good drink is tea with no sugar. Home brewed green tea is excellent as it has no sugar unlike the processed teas and contains many antioxidants.

You should increase your protein, and decrease your carbohydrates (25-35% of daily calories), alcohol, and bad fats (saturated fat, transfat). What will help you accomplish this is eating foods with high protein content, and low carbs; foods such as eggs, fish (tuna, Salmon), whey protein, skinless chicken breasts (not breaded), lean beef, beans (even though can be full of carbs if eaten alone or in mass quantities), cottage cheese, milk, and turkey. LEARN RECIPES from YouTube, here, or anywhere else.

Fast food, restaurant food, and processed food (e.g. Hot Pockets) of course are generally bad as they are high in sodium, calories, bad fats, simple carbs, and have few to no vitamins or minerals besides maybe iron. However, if you moderate, you can still have some of these foods. Just read the nutrition facts, and pick the right foods.

Your carbs should come from whole wheat sources while neglecting simple carbohydrates sources with little to no fiber such as white bread, white rice, white pasta, white tortillas, potatoes, soft drinks, candy, a lot of breakfast cereals, and so on. Also be aware of the condiments you put on your food as they pack in many hidden calories and sugars. You can also eat low carb fruit (beware of fruit juices!), and tons of vegetables as most vegetables do not contain many carbs.

The only time when it is good to consume sugar or simple carbs is immediately after working out, within an hour time frame of working out as your body's sugar levels (glycogen, glucose) need to be restored, so 15 to 30 grams of simple sugar from fruit juice or a cup of Gatorade would be appropriate with a protein shake.

Drinking a low carb whey protein shake will decrease cravings, lower your blood sugar, and make you feel full longer. Ensure that the whey protein you buy has 0 grams of carbohydrates and sugar in it. You can also blend veggies, fruits, and other foods together to create your own shakes. Shakes are my personal weight loss weapon along with drinking home brewed green tea.

Last edited by cephalic; 04-04-2010 at 05:33 AM.
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