How to Lose Weight Fast at the Gym
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Okay so I know you said you already had a food plan, but nutrition and weight loss go together hand in hand. I'm going to explain the numbers of it all... The ideal weight for your height is between 99 and 121 lbs, so you're technically in the healthy weight range, but let's say you'd like to lose 8 lbs. What is weight loss? First of all, weight loss is obtained by creating a calorie deficit. In order to maintain the same weight, you'd need to eat as many calories as you burn. Keep in mind that most of the calories you eat are burned off by digestion, walking around, and just living in general. How can you lose weight (fat loss only*)? Okay, so one pound is equal to 3,200 calories. If you wanted to lose 3 lbs per week**, you'd need to create a weekly calorie deficit of 9,600 calories. For a 5'2" female under 18, you should be eating 1700 calories/day to maintain your weight. That is 11,900 calories/week. To lose 3 lbs in a week, you'd need to eat 9,600 less than usual, so that's 2300 in a week, meaning 330 per day.Where does the exercise come in? DO NOT EAT ONLY 330 CALORIES PER DAY. That number, 330, is what you should be left with AFTER you exercise. In order to maintain a healthy balance, someone your height needs to eat AT LEAST 1000 calories in a day, bare minimum. I'd recommend 1200. Anyways, that means that you'd need to burn between 600 and 900 calories each day, and that doesn't need to be all at once. What exercises should you do? Running burns lots of calories, as does biking (my personal favorite), and zumba (the most fun). Pick things you enjoy. If you love working out, you won't be so depressed about doing so :)How will you know how many calories you burn? There are plenty of websites/apps out there that are great with fitness and nutrition tracking. One of the most popular is MyFitnessPal (free) and it calculates calories burned + calories you eat. My favorite fitness tracker is the app Cardio Trainer (also free) and it records the distance, pace, and number of calories burned by my runs while playingmusic I select. As far as food tracking goes, I use the app Noom (free as well) which tracks my food intake, the nutritional value of that food, and he calories I burn. I choose from a massive list of exercises including (but not limited to) volleyball, weight lifting, zumba, swimming, skating, sit ups, ping pong, hula hooping, golfing, driving, boxing, running, etc, etc.One more thing, if when you exercise you feel depressed and tired, that might be because you aren't giving your body the right nutrients. If you're eating lots of processed/sugary foods, your body could be getting "confused" as to what to do with it, meaning it isn't letting your brain and body get all the energy it needs. That can ruin your mood as well as your physique, which can in return, ruin your mood even more.*If you just need to tone up while dropping maybe a pound or two, eat about 1500 calories/day and do weight lifting (squats, dead lifts, power cleans, hang cleans, bench press, etc).**Do not try losing more than 3 lbs per week. In most cases, losing more than that means you are eating too little, which means you'll gain it back once you start eating regularly again.I hope this helped! Don't get down on yourself, you'll be fine :) Good luck!Other Answers:
- F*ck. it's too late now.
- You don't have to eat more to maintain your weight, a regular diet will keep you at the same weight. A solution would be to eat a little less on a regular basis, but I wouldn't recommend starving yourself. Just get out more and you'll be sure to consume more calories! Sitting down also blocks the flow of metabolism so get a yoga ball to sit on.
- Honestly? There isn't one.. It's just simply cardio and working out, all there is to it, no pill , food or person that will lose you weight except YOU! Don't think oh god I've to work out , set a goal and just think ok this is getting me closer to that goal or just thing how damn good looking you'll be after!
- you'll be a lot more likely to exercise if you find a sport or activity that you actually enjoy doing
- You only need to lose 5 which which you can do in 2 weeks.Here's a good low-carb food/exercise plan:Breakfast: Cook 9-grain cereal (from health food store) in water with rolled oats and wheat bran. Make a pot of it on weekends and nuke 1/2 cup each morning. Then stir in low fat milk or yogurt, banana, walnuts and berries. Drink hot Ovaltine. Breakfast should be your largest meal of the day to raise blood sugar level which falls during the night.Lunch: Egg, tuna or turkey ½ sandwich on multi-grain (not just whole wheat) bread with bean or alfalfa sprouts, yogurt, fresh fruit. If you had meat loaf for dinner, bring a meat loaf sandwich on whole grain bread (NO mayo). On cold days, a squatty thermos of hot chili, split peas with ham, or beef stew.Snacks: Fresh (not canned) fruit. Nothing ever from a vending machine. Fruit smoothies. Dinner: salad with white meat chicken and fresh (not canned) veggies: tomatoes, 2 kinds of lettuce, 2 kinds of shredded cabbage, shredded or sliced carrots, alfalfa or bean sprouts, zucchini, green or red peppers, hard boiled eggs, brussels sprouts, broccoli, cauliflower, tofu, cottage cheese, spinach...Instead of dressing, squeeze 1/4 tomato over it. Or homemade bean/vegetable soups; great way to recycle leftovers.Or grilled fish with steamed veggies.Or omelet: In blender, whip together eggs, tofu, cottage cheese, onions, garlic powder. Cook with mushrooms, chopped tomatoes and green or red peppers. Avoid junk food, fast foods, pastries, desserts, anything with sugar (cancer cells feed on sugar), gluten, syrup (even canned fruit in syrup), peanut butter, fat/grease (pork, wieners, chops, bacon, salami, pizza, chips, fries), pasta, potatoes, ramen, popcorn, white bread, rice, canned veggies, ice cream (it's lard + chemicals), soda (loaded with toxins), chips, tobacco, alcohol (kills brain cells) and coffee (carcinogenic). No oil except olive and mac nut. To keep your skin clear, drink water, tea, unsweetened veggie and fruit juice.Join a gym; they have all the equipment and staff to show you how to use it to get the look you want to achieve, but you have to ask them. Much cheaper than buying your own equipment. Go hiking, biking, jogging, bowling, swimming, rowing, jump rope, play tennis, badminton, volleyball, soccer, jumping jacks, lift weights, trampoline? To tone your tummy, do sit ups, push ups, pull ups, leg lifts, butt raises and crunches.For more energy, take Super B complex.
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