Contact
Subscribe
Jun 23, 2009
Extreme Fitness
Fitness with the extremes of life
Jun 23, 2009
8 Comments
-
If you are serious about LOSING WEIGHT, the calories
in the food you eat should be less than the
energy you use.the-fast–weight-loss.blogspot.com
weight–loss-help.blogspot.com/ -
Exercise a lot!!!! Cut out carbs and trans fats, drink water and lots of it. Sugar free gum when you get cravings; don’t starve yourself you wind up gaining weight in the long run.
-
Eat two meals a day.
Breakfast
(BIG)
Lunch
(Medium)
and skip dinner.try exercising with this to maximize results.
I’ve done this for about a year and a half, and so far i’ve lost about 120 pounds…
=/yay…
-
Your caloric needs is dependent on how much YOU weigh today. But you don’t tell us.
-
Before you touch a dumbbell, you need to learn to accept the way you are. You need to learn to love yourself. I don’t mean in a narcissistic way, I mean, be proud of who you are, inside and out! Otherwise you’ll never be able to commit to a healthy workout and diet plan.
First, get rid of the word “diet.” Cast it from your mind. Simply put, eat healthier! No drastic changes, just think before you pick up a handful of cookies or chips. You can put chips in ziploc baggies to limit your serving size. Same goes for cereal or other snacks. Eat two cookies instead of four. Grab a glass of water before you eat a snack, because chances are, your body is thirsty and doesn’t know any other way to tell you. Grab an apple or fruit smoothie for breakfast. Small changes make a world of difference, trust me.
Second, forget the word “skinny.” Skinny is a mean, relentless term that destroys lives. A lean, healthy body is much more attractive than supermodel-thin. To get the body you want, you’ll want to do a total body workout. Now, it would take too long to go into full detail of explaining each move, but googling the terms to search for videos or looking at the website will help a lot.
If you want to burn fat, jogging alone won’t do it. Sprints are the real fat-burners. If you have access to a moderately steep hill (probably a medium slope), try doing ten hill sprints 3 days/week. Start out smaller if you have to, but push yourself! Ten sounds like a lot, but once you’re done, it’s much easier than it seems. Then do about 100-150 mountain climbers in as many small sets as you need. They aren’t as hard as they seem either. 100 is not that many, not really. Squats are another great exercise. For this, do 1-2 sets of 20. Don’t cheat yourself, do more than you think you can. I am a firm believer in the body-weight squat, box squat, and mini-band squat. Mini-band good mornings are great, too. You can buy a mini-band here:. I use this more than any other piece of equipment. There are endless uses. Good mornings are like a squat, but you kind of push/lean back so you’re at a different angle. They are hard to get the hang of, so it’s great to find someone who really knows their stuff to help you with form.
Finish this first workout with walking lunges, 1 set of 15/leg to start out. I do at least two sets, but for starters, just one will wear you out.
Do this workout three times a week, preferably in the morning, but after school works just as well.
Every day, do crunches. I say 3-5 sets of 15-20 at least once per day. I use a foam roller to raise the intensity level. Foam roller crunches do wonders for the core muscles. It’s amazing! You place the foam roller on a raised surface (i like putting it between the two pads on a lifting bench) and lay on it with it right above your sacrum, but kind of below your lumbar region. Lay all the way down, with your legs out underneath you. Do your crunches, breathing in and squeezing your core muscles together as you go up, releasing and exhaling going back down. Start out with 3 sets of 10, then 4 sets of 12, then 5 sets of 15. You should be able to move up in sets every week if you do this at least once a day. You won’t believe the results.
Of course, we can’t forget the upper body! I’m still working on my upper body weakness from a shoulder/spinal injury along with pelvic instability (yuck!), which has fueled my interest in strength training. I love doing dumbbell bench press. It’s like benching with a bar, only you use a free weight in each hand as it’s easier. Take it slow, with a low weight to start out, and focus on form and stability. Arch your back, squeeze your shoulder blades together, and plant your feet firmly underneath you in a wide stance. Go almost all the way up, but not locking your elbows, then bring back to your chest. Amplify the effects while doing it at an incline, say, 45 degrees. More great upper-body exercises are face pulls, lat pull-downs, seated rows, standing rows, upright shoulder press, curls, and regular pulldowns. Google any of these terms for more info.
Most importantly, do what makes you feel truly accomplished and happy. Stick to your workouts, and find someone knowledgeable who can help you with form and technique. Also, don’t set a time limit or weight goal to your workout paln. Remember, muscle weighs more than fat. Don’t even step on a scales! If you have any questions, let me know!!
*EDIT*
You can find foam rollers at. I recommend this one:. It is the mercedes of foam rollers =]
Also, do NOT eat just two meals a day! This only makes you crave more food! instead, eat more frequent smaller meals, in order to satisfy hunger frequently without binging. Lastly, if you can help it, try not to work out at night. Working out close to bed time increases your likelihood of sleeping problems, as exercise wakes you up.
-
you have to love yourself. and get too skiny is not good for you. you need eat something to dignest on your body so that you become healthy enough. or if you want to exercise i can suggest you start with runnig or swiming then in free time you can play sports
-
You Can Get 2 Weeks Worth of Online Workouts For Free Here:
-
You should check this out this way that I tried. It works just amazing for me and I lost 9 pounds in 4 weeks. You can find more information here
