Weight Mold
To all you good people: What can help me mold my body ? please. EVERY tip will be appreciated.?
I haven`t exercised in one whole year. As a child I was extremely active, but I dunno what happened now that I lost my routines. The deal is, in this precise year I`ve become really tired, but can`t sleep, have gone down in my grades at school, gained undesired weight that I`m not used to, my attitude also got negative and unattentive, etc.
And today I got this extreme desire to exercise. And guess what ? it`s what I was missing. I`ve just finished in my first day at it, and I feel radiant, happy and wonderful.
I was just wondering how I can get in shape (an athlete form).
The best answer will require: How many calories do I need to burn daily, as well as what type of food it would be convenient to eat (I do love healthy food and am very disciplined, so don`t worry about that) and what sports or excersises. Another detail: I`m a pescotarian, that means I don`t eat any other type of meat except sea-food, and I don`t like mussels.
Thank you for everything.
Good luck!
oxox,
Ive
Okay...Here we go!
This is my theory and this is what works for me. Everyone is different so it may need to be adjusted to your own personal needs.
Energy In/Energy Out
Food Intake: 1,200 Per Day
One Pound equals 3,500 Calories
To loose one pound per day, You need to burn your food intake plus your one pound of fat
1,200 (intake) + 3,500 (Outtake) = 4,700 Calories Burn
You must burn at least 4,700 Calories everyday to loose one pound atleast. It is very easy to go up and beyond 4,700 calories each day.
Best way to do this is to track your progress on a calorie counter monitor watch. If you do it by the numbers you can loose the weight. It is just a matter of changing the way you think about weight loss.
Once you start wearing your calorie counter you can see the numbers increase and you fill find yourself doing extra things in your day, like tapping your foot while witing at the light in your car, chewing gum, singing outloud and so on ontop of your workout routines. You begin to see that everything you do in your day contributes to the overall numbers needed to loose that pound.
I myself have done this recently. Two weeks later, I lost one pant size and 10 pounds.
I personally burn 1,000 calories by Walking in my community for one hour in the morning and I also burn 1,000 calories by simply playing xbox while playing tetrus. I get so involved in playing xbox that I completely forget I am pedaling or working out. Think about it..How many hours have you spent playing video games..why not burn calories while you are doing it.
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Water Intake/Less Storage
Most people do not get enough water in their system. Water is your body's principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. To determine if you are getting enough water use this simple formula.. Take your weight, for example 150 pounds and divide by 2. Take your answer which is 75 lbs and change it to ounces, in this case 75 ounces. That is how many ounces of water you need a day. Your body performs mostly on water. If you make sure you get enough water everyday your body will perform at top notch and your body will no longer have the cravings of junk food. You will have a better performing body system to help you work out and feel better thru out your day.
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Good Food
My favorite things to eat:
Avacado Wraps
Simple: Low Carb Tortilla, Half Avacdo sliced, alpha sprouts, lettuce, soy bacon...Just wrap it up and eat. You can vary the things you put inside so long as you keep it to approx 4 or 5 items. You want to make sure they are fresh, low calorie and filling. Avacado and mushrooms can replace meats in your meal and still have great taste.
Special K Cereals are fantastic. They have that sweetness that one craves and is so good for you. Calories are low. Great for even just dinner.
First thing in the morning...A Glass of Chocolate Milk. Yup!! Chocolate Milk. We all crave that "got to have" item in the morning. Milk is the best thing you can have for yourself while working out. The chocolate (and you can use Carnation Instant Milk for this but I simply use Nestle dry mix) will give you that sweet "snack" that you need. If you give your body a little bit of it and its in a control way, you will not crave sweets and junk the rest of the day.
Lean Cusines
Fantastic food! Each meal is approx 180 t0 380 calories per box. So think about your calories. 1,200...You can still have several of these meals a day and still be under your intake requirements.
Its all amout the numbers and watching what you take in and what you burn out. And you know what..if you go over your 1,200 mark for food intake...thats okay...you simple up your total calories burned for the day by what you took it. So long as you burn off the over all calories to be more than your food intake. Just make sure you stick too it so you can reach your weight loss goals.
Fruits and Veggies
All you want on the schedule listed below.
Banana's are my favorite. They are very filling and can make a meal all on their own.
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Vitamins
My favorite is ONE A DAY WITH ENERGY...I am in love with this vitamin because I am just like everyone else who loves those quick fix energy drinks. But what people do not realise is that energy drinks can contain 120 to 440 calories in just ONE Can. If you think about it..That is HALF of your allowed calories for food intake. The best alternative I have found is One a day with energy vitamin. Easy to spot, it is packaged in a green label bottle. Just One vitamin a day will give you as much energy as approx. 1 1/2 cans of red bull...WITHOUT the calorie intake.
WoW..now your making progress already because you have made more room in your intake calories for actual healthy food.
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Soda/Carbination
Carbination is terrible for your system because it bloats your stomach. And when your stomach bloats, your jeans just don't fit. You can drop one pant size simply by NOT drinking any carbinated drinks all together..Take away the bloat and you have instantly just made it one pant size lower. Besides, Sodas dehydrate you and with that One a Day Vitamin, you won't need the Caffenie in the soda and it will also cut out those extra calories that you don't need.
So remove that soda and the energy drinks and just think how much calories you just instantly removed from your daily intake. I normally consume what...four sodas and two energy drinks in one day...that is a total of .... 900 calories..Of what??? Nothing...Those are horrible calories and calories that can be replaced by food which will fuel your body for your day and your workouts.
____
Your Body
Your body is like a computer. You must program your body to do what it is suppose to do so it won't crash and leave you with a virus. Your stomach is only the size of your fist. So think about it right now, Look at your hand and close your fist. Not very big is it. That is how much food you actually ONLY need to eat, each time you eat for every meal. If you eat anything more than that, you will stretch out your stomach which causes overeating and overweight.
What you need to do is eat every three hours, approx 5 to 7 times everyday around the same time. If you are always giving your body healthy and better food choices (the size of your fist) every three hours, your body will know you are giving it food. It will use that food properly. It will not go into starvation mode or store food away for later because it knows...it will get more in three hours. So what does your body do...it flushes everything out of your system because it doesn't need it.. I Now knows...you wont' forget about it and that food is on its way.
____
Walking Buddy
This is the best thing especially for woman. Get a walking buddy. One hour everyday. Just think about how much talking, venting and laughing two woman can do together while walking and yup, you guessed it...it just burns more calories and reduces your stress. You now are more relaxed because you can talk and free yourself of whatever is frustrating you while getting into shape.
:
By: My own experience/Joyceeleann
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