-Burn more calories then you take in! (caloric deficit)
-get into the gym (optional)
-Burn more calories then you intake!- duh, it's common sense that if you burn more calories then you take in you WILL lose weight! There are several studies out there that are currently focused on the diet and weight loss and they all are based around this same principal.
-Eat right- Cmon, think about you stomach as a gas tank and what you eat as fuel. What happens to your care when you add crappy fuel? It runs crappy right? Ok, your body is the same way. It's also important to eat small meals several times a day rather then 3 big meals.
what is do it this-
-8am- toast, oatmeal, banana and protein shake. (sometime I have 2 egg whites instead of the oatmeal)
-11am- sushie rolls (I sometimes substitute and apple or two)
-2pm- apple or protein shake
-5pm- 1 chicken breat, 1 cup of veggies
post workout shake
Speading meals out every three hours keeps your bodies metabolism at its natural levels while eating 3 large meals actually slows your metabolism down because your body gets used to conserving energy between meals instead consuming and expending it quickly like your body should.
Also, its important to have a cheat day once every week or so, this is so that your body doesn't go into what I like to call "starvation mode", basically you arent eating as much as your body is used to so it starts storing everything as fat. When I say cheat day I dont mean go out and eat a whole cake, just have a day where you eat your normal caloric load but dont go crazy.
-get into the gym- I loooove going to the gym, going to the gym is not required for losing weight but it is required if you want to get in overall fitter shape.
my workout week-
-10 minutes of Hiit cardio before and after every workout-
-mondays- chest and triceps
-tuesdays- back and biceps
-wednesdays- supplimental 9what ever I think I need work on)
-thursdays- shoulders and traps
NOTE: Muscle burns calories at rest, the more muscle you have, the more calories you burn at rest...
I'm not going into specific excersises becasue I rotate them so I dont do the same excersise twice in a row.
HIIT explained: Hiit stands for high intensity interval training, what it does (basically) is keep your body guessing so that you continuously burn a large amount a calories everytime you do it. An example of hiit would be a full on sprint for 30 seconds then a jog for 45, seems easy right? Wrong, do it 8 times and I guarantee you will be crying for mommy. If you're not then you're slacking on the sprints.
Why jogging doesnt work! Ever noticed that after awhile (several weeks) of jogging you can generally do it for longer and it becomes easier? Thats becasue your body has become efficient at doing this excersise. your body is no longer burning as many calories to do it and so jogging becomes a poor excersise if your goal is to lose weight. Hiit works because your body never gets used to and is constantly stressed over the constant changes in intensity. If you want more info on hiit look it up!
It has been proven time and time again that when you show a little self control and eat right on a caloric deficit you Will shed pounds. Try it! you may suprise yourself!
Edit: I may add somethings later if I remember something I should have added!
Here's the proof!!
Edited by MattyK_P8b, 24 June 2009 - 11:43 PM.