losing some weight around the hoildays

[2firebirds]

Did any start thinking about their new year resolution for example losing some weight? I know it hard with the holidays and winter people have a tendency to gain weight during this time of the year.

I know wolfman spreads alot of time at the gym any suggests?

Brian

[wolfdogs]

secret is, dont gain weight in the holidays.... i quit doing that years ago.... its too hard to remove it...

so is it a diet you want to go on then?..you actually want to lose some excess weight, right?

[2firebirds]

excess weight...

[raroZ28]

No calories and fat from drinks. Don't drink pop. Do not eat fast food at all. Not even once a month. 3 square meals a day. Healthy snacks.

If you eat a lot of fast food, like 3-4 times a week, or more. You will lose weight by cutting that out alone.

[wolfdogs]

No calories and fat from drinks. Don't drink pop. Do not eat fast food at all. Not even once a month. 3 square meals a day. Healthy snacks.

If you eat a lot of fast food, like 3-4 times a week, or more. You will lose weight by cutting that out alone.

and eat fruit for breakfast, speeds up your metabolism....

get some excercise in there too, even if its brisk walks.... take the stairs, no elevators.

[raroZ28]

Yes, at least one serving of fruit per day.

A common misconception I think in this country is that people have to exercise to lose weight. People eat junk all day then do their workout video and wonder why they're still fat and out of shape at the end of the month.

I have said it a million times and I'll say it again. Exercise is the easy part!! A steady diet is one of the hardest things to maintain. Costly and time consuming. It isn't easy to have a diet. Tell 'em wolf.

[Trash man]

not to steal the thread or anything, but any1 got any tips for toning up or triming up? durring the summer i always get a 6pack but by mid nov its gone. just wondering if there is a way to keep it or least keep the weight off. i do take stairs, and im a mechanic so im always moving.

[Jeanius]

Here are some basic tips ive learned being a PT, Raro, you are 100% right, fitness is 65% nutrition, 35% exercise

You want to try to eat 5-6 small meals a day, this is good for both fat loss and muscle building, by doing this u trick your body into believing that your fat supply is sufficient, so it stops storing it, you stop storing fat and your burning it when your exercising equaling better weight loss results, and your constantly supplying your body with nutrients for those muscles. If that is too hard for you look into meal replacement shakes/bars to eat between your 3 meals. Drink at least half of your body weight in oz of water PER DAY, water cleanses the body of contaminents and helps deliver fatty acids through the body for use as energy, and watch the fat and sugar intake. Try not to eat carbs after lunch unless you will be expending energy throughout the evening to burn them all off, otherwise they get stored. ALWAYS do a 5-10 min warm up before every resistance training workout! This will get your heart rate up and when you go do your resistance training your HR will stay elevated and you will continue to burn calories at a optimum level. Do cardio 3-5 times a week for 30 minutes, keeping your heart rate at your target heart rate level. Your body does not start to take from your fat storage until after about 18min, before that its all carbs. Here is the formula to calculate your target heart rate, 220-age x % of level you are interested in improving, lower intensity such as 65-75% is for fat loss, anything above is mainly for cardiovascular benefits . So for me im 19, my maximum heart rate is 201, i want to train at around 70% of that for fat loss so my target heart rate is 141 rounded. You never want to go past 90% of your maximum heart rate, as a trainer im not allowed to take anyone over 85%

Adding to this, doing exercises on an unstabe surface such as the dumbell chest press on the stability ball instead of on the bench or 1 legged curls/pulldown/shoulder presses/raises forces your body to incorporate the bodys stabalizing muscles, thus burning twice the amount of calories you would doing it on a stable surface. Go to mayoclinic.com and check out their core exercises, core training is very important.