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Your Definitive Guide To Weight Loss

Fitness isn't only about losing weight or having a great looking body. It is a lifestyle made up of everyday choices that range from food to sleep to exercise. THE DEFINITIVE GUIDE TO WEIGHT LOSS Ready To Get Fit? Here's What You Need To Know. How many CALORIEŚ Find your BASIC BMC= 655 + X + Y+Z do I need for the day? МЕТАВOLIC X: 4-35 x weight (Ibs) /Y: 4-7 x height (in) / Z: 4.7 x age (yrs) RATE BMC= 655 + X + Y+Z Depending on your Average Average 2000- 200O 2800 physical activity, your calorie needs may vary. X: 6.23 x weight (Ibs) / Y: 12.7x height (in) /Z: 6.8 x age (yrs) a day a day Here's how to find out. SELECT YOUR LEVEL OF ACTIVITY SEDENTARY (little to no exercise): 1.2 Calculate your calorie needs using the following formula LIGHTLY ACTIVE (light exercise i to 3 days/week): 1.375 BMR x ACTIVITY LEVEL = CALORIE INTAKE MODERATELY ACTIVE (moderate exercise 3 to 5 days a week): 1.55 VERY ACTIVE (hard exercise 6 to 7 days a week): 1.725 reference: calories EXTRA ACTIVE (very hard exercise an physical job 7 days a week): 1.9 How many calories does my favorite food contain? Calories 120 150 180 210 240 270 Apple, medium Bagel 289 Banana, medium Beer (regular, 12 ounces) Bread (one slice, wheat or white) Butter (salted, 1 tablespoon) 102 Carrots traw, 1 cup) Cheddar cheese (1 slice) 113 Chicken breast (boneless skinless, roasted, 3 ounces) 142 Chocolate Chip cookie (from packaged dough) Coffee (regular, brewed from grounds. black Cola (12 ounces) 136 Com (canned, sweet yellow whole kernel, drained, 1 cup) Egg (large, scrambled) 102 Graham Cracker (plain, honey, or cinnamon) Granola Bar bar (chewy with raisins. 1.5-ounce bar Green beans (canned, drained, 1 cup) 40 Ground beef patty (15 perçent fat, 4 ounces, pan-broiled) Hot dog (beef and pork) Ice cream (vanilla, 4 ounces) 145 Ketchup (1 tablespoon) 15 Milk 12 percent milk fat, 8ounces) Mixed nuts (dry roasted, with peanuts, salted, 1 ounce) 168 Mustard, yellow (2 teaspoons): Oatmeal (olain, cooked in water without salt, 1 cup) 147 Orange juice (frozen concentrate, made with water, 8 ounces 112 Peanut butter (creamy, 2 tablespoons) Pizza (pepperoni. regular crust, one slice) Pork chop (center rib, boneless, broiled, 3 ounces) 221 Potato, medium (baked, including skin) 161 Potato chips (plain, salted, I ounce) Red wine (cabernet sauvignon, 5 ounces) Rice (white, long grain, cooked, 1 cup) 205 Salsa (4 ounces) Shrimp (cooked under moist heat. 3 ounces) (cooked, enriched. Sthout added sait 1 cup 221 Spaghetti sauce imarinara. ready to serve 4 ounces Tuna (light, canned in water, drained, 3 ounces) White wine (sauvignon blanc, 5 ounces) 121 How much do I need to LOSE? ВMI a measure that will tell you if you're within the healthy range How to compute your BMI: weight in kg / (height in meters)2 Or just use a calculator! Your BMI will give you an idea of how much you should weigh, based on your height. If you're within the overweight to obese range, your goal should be to be within the normal range for, well, ever. (reference: UNDERWEIGHT NORMAL OVERWEIGHT less than 18.5 18.5 to 24.9 OBESE 30 and above 25 to 29.9 How many calories does it take to lose weight? 1 = 3500 CALORIES POUND OF FAT 7 (Divide in a week) Sun Mon Tue Wed Thur Fri Sat 500 500 500 500 500 500 500 CALORIES CALORIES CALORIES CALORIES CALORIES CALORIES { How to cut back 500 calories a day} (efenence http://vnuallyhowbum-over- Chicken Noodle Soup Coeddar Che vegetablesoue cottage Chee Regular Sa. Diet Soda Go for vegetable soup instead of chicken noodle soup. Going for cottage cheese instead of cheddar cheese Going for Diet instead of regular soda. (You wouldn't know the difference anyway) Driving Bike or run hours of s Walk z Z Walk, bike or run to work instead of driving, every day for one week, Sleep eight hours a day. Sleep-deprived people end up consuming 500 calories more than well-rested individuals. How much time do you need to spend doing common exercises so you can shed off 300 calories? (reference: http://visually/21 ways burn joo-calories outdoors) Jogging: 24min Running: 24min Biking: 30min Walking: 6omin If you can commit an hour to the following activities, you can burn a significant amount of calories too! 600 600 Calories 300-500 500 Jump rope Martial arts Aerobics 400 Basketball Stair machine 300 Football Swimming Calisthenics Tennis Volleyball Elliptical machine Frisbee 200 Weight training Dancing Football Golf Gymnastics Yoga Calories What kind of weight training do you need to do lose fat? Weight training isn't so that you build big muscles. Unless you increase your calorie intake (and munch on protein too), weight training will help you stay fit and lose that fat. shoulders Thighs Biceps Side laterals: 5 sets, 12 reps Preacher curls: 4 sets, 8 to 10 reps Lunges: 4 sets, 10 to 12 reps Dumbbell military press: 5 sets, 8 reps Concentration curls: 4 sets, 8 to 10 reps Machine hack squats: 4 sets, 10 to 12 reps Bent over laterals: 4 sets, 10 to 12 reps Incline curls: 4 sets, 10 to 12 reps Leg curls: 4 sets, 1o to 12 reps Cable laterals: 4 sets, 10 to 12 reps Leg extensions: 4 sets, 10 to 12 reps Triceps Chest Вack Seated cable rows: 4 sets, 8 to 10 reps Triceps pressdowns: 4 sets, 10 to 12 reps Bench press: 5 sets, 8 to 10 reps Lat pulldowns: 5 sets, 10 to 12 reps Dumbbell kickbacks: 4 sets, 10 to 12 reps Cable crossovers: 4 sets, 10 to 12 reps Dumbbell rows:4 sets, 8 to 10 reps Skullcrushers: 4 sets, 8 to 10 reps Incline dumbbell press: 5 sets, 8 to 10 Hyperextensions: 3 sets, as many reps as you can reps Calves NO GYM? NO EXCUSES! Crossfit training makes use of EVERYDAY OBJECTS instead of expensive equipment. So pick that boulder up and get lifting. Donkey calf raises: 4 sets, 10 to 12 reps Standing calf raises: 4 sets, 10 to 12 reps Seated calf raises: 4 sets, 10 to 12 reps Planche progression Hand Crunches Squats Burpees stands NEED MORE TIPS? EXERCISE DIET REST • Set a goal, and stick to it. If you want to · Eat, but don't overeat. Treat food not as a • Sleep at least 8 hours a night. Skip the late reach 50 kg, you should also want to stick to reward or a punishment, but as your fuel for night parties. • Manage stress. Being fit isn't only about physical health. If you are under emotional 5okg for a lifetime. life. • Cardio: at least 30 minutes per session; • Drink 8 to 10 glasses of water a day. Yes, three times a week your mom was right all along. stress, your physical wellness will suffer as • Resistance training: at least 30 minutes per • Rid your fridge of junk food. You might end well. While you cannot eliminate your session; three times a week up with only a shelf filled up, but hey, at least problems, you can deal with them instead. · Enroll in a gym. Because you pay for your you a huge space for all the veggies and • Reward yourself. Give in to cravings once in membership, you get to force yourself (and fruits you want. a while; have a cheat day once a week. See your conscience) to drag yourself to the gym • If you should snack after working out, your friends and have a glass of beer! and do your reps. Average cost of gym choose one of the following: tuna, cottage membership: $5o a month. Not bad if you're cheese, tomato or pepper. Actually, those investing on your health. stuff sound like they go well together. Can • Track your progress. Nothing is more somebody say salad? satisfying than seeing the weighing scale tell • Gradually eliminate junk food. Deciding to you you're doing the right thing, and it's forego soda, chips and fast food is easy, but working well. Track practically everything: your actually doing it is a big challenge. Start with not having junk food every Monday, and then weight, the calories, hours of sleep and even after a month, skip junk food two times a your glucose levels! week, until you completely eliminate it from GAIN Fitness: Your personal trainer in your your diet. mobile phone. It runs while you work out, coaching you and teaching you what to do. Great for those who are gymphobic. Calorie Tracker by Livestrong: Just like a budget app, it gives you an allowance of how STILL NEED MORE? many calories you can spend in a day, and Here are some cheats to help you eat healthier. lets you know how much is left everytime you finish a meal. You don't want to start dinner with the app telling you you've only got 90 calories left or else you'll get fat. Burn more fat by drinking green tea and eating chili. Hot and spicy green tea? Why not! Eat blueberries to keep the hunger away. Blueberries have antioxidants, which trigger the intestines to tell the brain that you're full. Snack on an apple instead of a sandwich. It is healthier, plus it is more effective than coffee in waking you up. If you should have bacon, buy Canadion bacon., It is leaner, thus has less fat. When baking, substitute opple sauce for butter or oil. When breading, use whole grain oats rather than bread crumbs. More fibrous and definitely healthier. Use non-fat greek yogurt instead of mayonnaise. It's much more delicious and textured too! Body fat percentage for men and women A5% 30% 25% 20% 30% 25% 20% 15%

Your Definitive Guide To Weight Loss

shared by mattsaw on Nov 10
A quick guide to weight loss, diets, body fat percentages, and getting fit


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