You have at your fingertips valuable information designed to aide you with your weight loss. The internet is a rich source of information that you can access anywhere in the world. This is also part and parcel of being empowered with information so that you can make better informed decisions for yourself.
Because information changes at the speed of light you will have access to the latest cutting edge information when it comes to hand.
Here are some helpful resources you may find useful....
1. Weigh yourself to determine your current weight and find out your current body fat percentage.
2. Determine your ideal weight and body fat percentage from the calculation, find out how much you should weigh, (available from the resources below)
3. Determine how much weight you need to lose by subtracting your ideal weight from your current weight
4. Take your measurements
5. You need to lose 3,500 calories per week to lose 1/2 kilo. Work out your TDEE and reduce this by 15% to put your body into calorie deficit so you start losing weight. Every 3 days, consume your maintenance calories (figure without 15% reduction) to prevent starvation mode kicking in.
You can do it!
I hope this was a pleasant read :)
Yours in health
Valuable Resources Of Interest >>>
Let the last diet you will ever be on be the one before you found this. You are not force fed meal plans or times to eat. You can govern yourself, you have enough information to make informed decisions and you are exercising that over what you eat because you are now accountable to yourself. You owe it to yourself.
I have just armed you with the parameters to be within in terms of eating the right kinds of fats and carbs and how much exercise you have to do if you really want to change your life this time. You decide based upon this information what combinations of foods you would like to eat because no two default one size fits all set meal plans will suit everyone, it wouldn’t be realistic and would be classed as just another diet if I were to do that to you.
I have discussed which foods you should limit in your diet and which foods you should get more of. I talked about poly unsaturated and mono saturated fats and simple and complex carbohydrates and how you need a balance of everything. Monitoring your fat and calorie intake coupled with exercise will be instrumental in your weight loss.
As you would have already calculated your target body mass index and your target body fat percentage you can now determine how much weight you will need to lose in order to achieve that goal. As was mentioned earlier, always start with an end in mind that way you can work gradually toward your weight loss goal.
You know that exercise is extremely important and you know that the only way to shift the fat that has accumulated on your body is to burn it through exercise. If you want long lasting success with your weight loss plan and really want to lose fat then you need to do at least 45 minutes of exercise everyday to see results.
To keep muscle from being eaten up it's important to do resistance exercises.
You really don’t need a set meal plan that is going to make you feel as though you are on a diet because let’s face it; it’s the dieting that got you here in the first place.
I want this to be the last program you will ever need and to do that you need to remember that diets don’t work. They imply a temporary quick fix. What you need is a lifelong lifestyle change to get rid of the weight and to keep it off for good this time. You won’t be told the portion sizes other than to eat 5 or 6 smaller meals throughout the day that leave you feeling satisfied, not full.
So in order to do that, I won’t be giving you all of the 5 meals you must eat each and every day. This is where you start honing your own survival skills and exercise your own judgment because only you know yourself better than anyone else, better than I ever could. I don’t know about you, when I see set meal plans it screams diet, deprivation and restriction. My mind already is already working against it and it won’t take long until my body finally does.
Cardiovascular exercise (aerobics) and Resistance exercise (weight training).
Aerobic exercise doesn't have to mean jumping around like a moron to dance music. It just means that the activity is sustained by the body using oxygen as the primary source of fuel. This type of exercise can be sustained continuously for long periods of time, anywhere from 30 minutes and up to 60 minutes.
The most common types of cardiovascular exercise are walking, jogging, rowing, cycling, stair climbing, boxing, skipping (jump rope), dancing, cross country skiing and elliptical exercises.
Resistance training usually involves lifting or moving some kind of weight. This can be using dumbbells or barbells, kettle bells, medicine balls, resistance bands or your own body weight. The main point is that it is not sustainable for long periods of time. Usually only minutes at a time.
Exercise, why even do it? Whether you like it or not it’s the only way we can burn the excess stores of energy we have accumulated over the years, otherwise known as fat. Our body has stored it but thankfully it can get rid of it too and in order to do that, you’ve got to move. It’s the only way your lean muscle tissue can grab the surrounding fat to burn as energy.
Exercise prolongs your life and keeps your heart healthy. Don’t forget that the heart itself is a muscle and needs exercise too. That’s why you should resist taking the easy way by going to those spas that claim you can lose weight by doing nothing other than sweating.
So exercise huh?
The thought makes most people cringe but don’t worry, I'm not going to ask you to go out and spend hours in the gym working off your weight one kilometre at a time on the treadmill.
Instead you’re going to get a no nonsense approach to exercise anyone can do despite your current level of fitness.
Ok, let’s start the show by busting a myth or two along the way. Contrary to popular belief sneaking in a little housework during commercial breaks doesn’t cut the mustard. It won’t be enough to lose the excess kilos you gained over the years.
- Do not eliminate any of the food groups. Eat from them all. Cutting out entire food groups will not only deprive you of vitamins and minerals which could leave you vitamin deficient but will leave you with a very unbalanced and boring diet making it difficult to stick to.
· Reading food labels and finding where the hidden calories are lurking in food. Having a raised awareness of this will not only keep the weight off but will also empower you to make informed decisions about what you are putting into your body.
My name is Dave Hagger, founder of Seriously Fit Bootcamp
As a fitness professional I frequently meet people who want to lose weight but just have no idea where to start.