How to Lose Weight and Keep it Off - Don''t Read This If You Aren''t Serious About Losing Weight
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go wheat free. No pasta, pizza, bread and so on. And no food
after 7 p.m. People achieve marvellous results with it. Depending on
your initial weight, you can drop upwards from 20 pounds a month. If
you don''t eat wheat then you don''t eat all those sticky, fatty goey
cakes, you don''t eat junk food, and you don''t eat biscuits. But your
diet is still balanced. It costs nothing, and you do not have to
calculate points or to buy special meals or plans.
Cardio is one of the most important things you can do for your body,
whether you want to lose weight, build muscle or improve your health.
The great thing is, there are plenty of choices for cardio exercise.
Anything that gets your heart rate into your target heart rate zone
will work.
1. Running.
Running is a great choice for a variety of reasons:
•It doesn''t require special equipment (except some quality shoes)
•You can can do it just about anytime, anywhere
•It''s high impact, which helps build strong bones and connective
tissue
•It gets your heart rate up more quickly than low or no impact
exercise
•It helps you burn serious calories, especially if you add hills,
sprints or try interval training.
In fact, a 145-lb person can burn 300 calories by running at 5.2 mph for 30 minutes.
2. Cross-Country Skiing
If you''re looking to burn maximum calories, cross-country skiing is
an excellent choice. Whether you''re on a gym machine or swooshing
over miles of snow, cross-country skiing is an incredible cardio
exercise. Because it involves both the upper and lower body, it
doesn''t take much work to get your heart rate up, which is where the
calorie-burn comes in. A 145-lb person burns about 330 calories
during 30 minutes of skiing.
3. Bicycling
Whether you''re outdoors or indoors, cycling is an excellent cardio
workout. By using the power of your legs, you increase endurance while
burning lots of calories, anywhere from 250-500 in 30 minutes,
depending on how fast you go and how high your resistance is. It''s
also low impact, which is great for your joints.
4. Elliptical Trainer
Next to the treadmill, the elliptical trainer is the most popular
cardio machine at the gym and it''s no wonder. The elliptical trainer
allows your body to move in a natural way, but without the impact of
the treadmill. A 145-lb person burns about 300 calories in 30 minutes.
5. Swimming
Swimming is another great choice because, like cross-country skiing,
it''s a full body exercise. Spend 30 minutes doing the
breastroke and you''ll burn almost 400 calories. Best of all, your
joints are fully supported so you don''t have to worry about
high-impact injuries.
6. Step Aerobics
Step aerobics is another great choice, particularly for people who
like choreographed workouts, but don''t enjoy the jackhammer feel of
high impact aerobics. It''s also a great calorie-burner, targeting your
legs, butt and hips while burning 300-400 calories in 30 minutes
(during high intensity sessions).
7. Rowing
This is an often overlooked machine in the gym because we''re confused
about how it works and, perhaps, aren''t sure it delivers a great
workout. However, rowing is a physically demanding exercise involving
both the upper and lower body, which means a higher heart rate and a
greater calorie burn. There are different levels of resistance,
allowing you to get a challenging workout no matter what your fitness
level. In 30 minutes, a 145-lb person can burn about 300 calories.
8. Kickboxing
Kickboxing is another great choice for exercisers who want to work
hard with more choreographed workouts. Combining kicks and punches
not only enhances your coordination, it involes both the upper and
lower body, making this an excellent overall workout.
9. Walking
Walking is another great choice for cardio because, like running,
it''s accessible: You don''t need special equipment and you can do it
anywhere, anytime. It''s harder to get your heart rate up with walking
since it''s low impact but, if you work hard at it, a 145-lb person can
burn about 180 calories in 30 minutes.
10. Jumping Rope
Jumping rope is another calorie-scorcher and, as an added bonus, a
jump rope packs easily in your suitcase, making it an excellent travel
exercise. A 145-lb person can burn a whopping 330 calories with a
30-minute workout, but you''ll want to slowly work your way up to that.
- Try insanity. It''s intense but works... Google the workout (:
It''s a 2 month plan + comes with a food plan. - Losing 10 lbs a month is a good and safe target. Any faster weight loss is likely to be temporary only and in most cases you regain it all.
Running, jogging, cycling, swimming, dancing, push ups, sit ups, squats, brisk walking and power walking all help for weight loss but dieting helps more.
You can always eat negative calorie foods for weight loss and below is a list of negative calorie foods that will boost your metabolism.
Negative Calorie Fruits:
apples
cranberries
grapefruit
lemons
mangoes
oranges
pineapple
raspberries
strawberries
tangerines
Negative Calorie Vegetables:
asparagus
beets
broccoli
cabbage (green)
carrots
cauliflower
celery
Chile peppers (hot)
cucumber
dandelions
endives
garden cress
garlic
green beans
lettuce
onions
papaya
radishes
spinach
turnips
These foods don''t actually have negative calories but when you eat these foods raw or slightly cooked your body burns more calories digesting and processing them than what is in the food itself.
For a healthy weight loss add some of these foods to your diet each day. Most of them are full of healthy nutrients such as fiber, antioxidants and enzymes as well as vitamins and minerals.
You can see further details in a web search for "list of negative calorie foods".
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