hello off topic,

 

i have decided to get in my healthy weight range and loose this beer gut of mine :lol: basically i need to lose about 7 kg or more to be in the healthy body mass index range i have a lot of spare time on my hands i just need to know what would be good exercise oh yeah and i play basketball for 40 minutes a week in a team too so any help would be much appreciated :)

Eat less, more exercise. Its not hard I don't understand why so many people are so fat.

 

 

 

Swimming and Badminton are both really good sports that use all your muscles.

I have no experience with losing weigth, but my father does.

 

He ran alot, almost every evening. And he changed his way of eating, I think these 2 things will make you loose the 7kg.

Running and getting your heart rate to a moderate to high (fat burning range) then walking until your heart rate drops below your average (220 minus your age) and then running again apparently burns more fat then just running straight.

 

 

 

Research it on the net though. And of course keep a healthy diet. :wink:

A big one. Don't starve yourself of protien, if you do your body thinks it's going to stave and will try and store energy by making fat. If you keep taking in enough protien your body thinks food will be plentiful and will not try to prevent weight loss.

 

 

 

There are NO essential carbohydrates. Just thought i'd through that out there.

how long a day is the ideal amount for exercise?

30mins for starters I'd say. Then move up to an 1 hour, 1 hour and 30 mins and so on. But if you doing a sport or something fun like swimming it could be longer.

Eat more protein, less sugar/fat.

 

 

 

Excersize more. My fav excersize is swimming. I swim every day for about 30min - 1hour. Really good excersize.

DON'T BUY OREOS.

 

 

 

I swear, that's the thing that's going to kill me in ten years when my metabolism starts slowin' down...

Since you're in Sydney...

 

 

 

Hop over to the Masonic hall in Burwood if it isn't too much of a bother. It's about three minutes' walk from the station. Go there on a Monday night, after 19:00, and you'll be able to catch the friendly folks of the Barony of Rowany SCA group.

 

 

 

Make it known that you have nothing against dressing up in armour and letting a bunch of muscular, bearded men beat the hell out of you with large sticks while vainly trying to defend yourself.

 

 

 

If you don't lose any weight after a few weeks of that, then I would suggest something a little more extreme, like wrestling with a bear.

don't change how much you eat, just what you eat.

 

 

 

drink more water

 

 

 

don't take in sugars, especially not soda or, as previously mentioned... oreos...

I'm an expert on the subject, but I don't see why once again I should again explain it all over.

 

 

 

So, I'm simply going to foward you to a losing weight guide I wrote on another forum.

 

http://www.socialanxietysupport.com/forum/guide-to-losing-weight-t65065.html

If you don't lose any weight after a few weeks of that, then I would suggest something a little more extreme, like wrestling with a bear.

 

 

 

o that explaines why im so healthy :XD:

 

 

 

go out and run maybe 1\2 mile, then stop do like 10 mins of dynamtic streches, then so leg warm ups, i.e. high knees etc, then maybe a swig of water then run (walk if you must, but run as much as you can) maybe 3-4miles, after a month start building 4-5+ miles

 

 

 

my cross country workout, orginally was my coachs work out and he been doing it like 10 years, and he can still run a 100k easily, and he placed second in a 10k after tripping and hitting his face head first into granite

Theres no real way around it without some exercise. I tried my own little dieting thing, it helped. But once I got in the gym the process sped up significantly. RUN, RUN, RUN! Thats the key.

Eat more protein

 

 

 

Not necesarily, getting to much protien can also lead to weight gain, and chances are you're already getting more than enough.

 

 

 

http://findarticles.com/p/articles/mi_m ... i_91233478

 

Q: How much protein do I really need to eat every day?

 

 

 

A: If you're mildly active (you exercise three times a week for 30-60 minutes), you probably don't need more than the RDA -- 0.4 grams per pound of ideal body weight, says Melinda Manore, Ph.D. To calculate your daily protein needs in grams, multiply your weight by 0.4. (For a 145-pound woman, that's 58 grams, or 12-15 percent of total daily calories.)

 

 

 

If you're moderately active (you exercise four to six days a week for 30-60 minutes), you may need slightly more -- from 0.6-0.7 grams. (That's 87-101.5 grams, or about 20 percent of total daily calories, for a 145-pound woman.)

 

 

 

If you're highly active (you exercise daily for an hour or more) you may need even more protein than that -- from 0.9-1 gram. (For a 145-pound woman, that's 130.5-145 grams, or about 30 percent of total daily calories.)

 

 

 

You also may need this amount if you are recovering from a serious illness or exercising at higher altitudes than usual -- for example, you're backpacking at 7,000 feet but live at sea level. At higher altitudes, your body is deprived of oxygen until you adapt, placing a stress on all systems and increasing cellular damage. Protein helps protect and repair cells while your body acclimates, which can take several weeks.

 

 

 

Q: Is it a problem if my protein intake is higher than the RDA?

 

 

 

A: If you consume more protein than you really need, you risk several negative consequences. First, you could gain weight. Consuming more calories than you need in a day, even if they're protein calories, will cause your body to store the extra calories as fat.

 

 

 

In addition, eating protein at the expense of vegetables, grains and other healthy foods can deprive your body of essential nutrients. Plus, it can cause dehydration because it takes a lot of water to eliminate extra protein.

To lose weight is very simple. When you wake up DON'T EAT ANYTHING! Go running for a good 10-20mins. When you wake up, and run on an empty stomach you will burn fat. You can also do this after a workout.

 

 

 

It is very important to eat. Try to eat a lot of Veggies and Fruits and stay away from fats.

 

 

 

Also, Doing 1million Crunches or Sit-ups isn't going to make your stomach thinner. Running is. Also you must do Cardio at least 4 times a week.

Watch what you drink. Lay off pop, beer, and sugary juices.

To lose weight is very simple. When you wake up DON'T EAT ANYTHING! Go running for a good 10-20mins. When you wake up, and run on an empty stomach you will burn fat. You can also do this after a workout.

 

 

 

It is very important to eat. Try to eat a lot of Veggies and Fruits and stay away from fats.

 

 

 

Also, Doing 1million Crunches or Sit-ups isn't going to make your stomach thinner. Running is. Also you must do Cardio at least 4 times a week.

 

 

 

 

 

Breakfast is the most important meal of the day. If you continue to live that way, not only will you be burning fat, but also muscle.

If you reduce your caloric intake to 500 calories a day, you should lose 1 pound a week automatically. When I diet, I reduce it to 600-800 a day and exercise. I exercise for about an hour a day. That doesn't include the walks I take every now and then and additional exercise from sports.

 

 

 

Somehow I can live off 600-800 cal a day and not really be hungry at all, although I heard it can have some drawbacks on the heart for a prolonged period of time. I wouldn't reccomend it. It's just something that works for me.

 

 

 

Then after you lose the weight, consume about 1500 cal. a day and exercise regularly (daily).

 

 

 

 

 

TIP: DON'T be an idiot and try methamphetamine to lose weight, okay?

To lose weight is very simple. When you wake up DON'T EAT ANYTHING! Go running for a good 10-20mins. When you wake up, and run on an empty stomach you will burn fat. You can also do this after a workout.

 

 

 

It is very important to eat. Try to eat a lot of Veggies and Fruits and stay away from fats.

 

 

 

Also, Doing 1million Crunches or Sit-ups isn't going to make your stomach thinner. Running is. Also you must do Cardio at least 4 times a week.

 

 

 

You can seriously hurt yourself by not eating breakfast.

It's as easy as this: Calories in vs calories out.

 

 

 

You figure out the rest.

500 calories a day? That little food is unhealthy.

 

Just eat less - especially snacks like sweets, biscuits, and high fat crisps. Change 'em for fruit, or anything low fat. You're gonna be feeling peckish if you eat 3 meals a day, so its best to have something there!

 

 

 

After that just exercise a lot. Make sure you lose weight slowly and surely, cause if you do it fast you're gonna end up both looking bad and being unhealthier than you were when you had the flab.

I'd say 1-2 pounds a week is about average for people that lose weight.

 

 

 

Yeah, the 500 cal. a day thing would work, but A) it's not healthy on the body in the long run. B) If you only do that and don't exercise, you'll just gain it back once you get to your ideal weight and eat normally again.

 

 

 

I used to only consume 600 a day, but that left me hungry, so I increased it to 800-1000 a day (still below what it probably should be, but I have no hunger).

Eat less, more exercise. Its not hard I don't understand why so many people are so fat.

 

 

 

Swimming and Badminton are both really good sports that use all your muscles.

 

 

 

Eat less isn't necessarily the best information per sey. :P

 

 

 

Eat BETTER is. Eating a bowl of ice cream or a couple chocolate bars is just unecessary, empty calories.

 

 

 

If you're over-weight, just work out. Lift weights, etc etc. Your body will burn the fat and convert it straight into muscle. Fat people should consider themselves lucky in this aspect...If they want to drop the fat, they can work out and get ripped with muscle pretty fast. I used to be a lil' overweight and I started skating and my legs got absolutely huge over just the summer (3 months), so fast infact that I got like 3 stretch marks on the inside of my thigh on each leg. Can't see 'em now but...:P

 

 

 

My friend works out a lot and he never stops eating. I eat a lot myself because I also work out, but he seems to eat more than I even do, which is kinda' crazy. He'll eat at home, then come over and eat with me. :P

 

 

 

Anyways, don't starve yourself. Your metabolism will slow down and you'll get fat again later when you DO eat.

 

 

 

CLA 500 (the only brand I trust is Nutralite) will cut 5 pounds of pure fat off your stomach in a week or two if you're working out. I take the stuff everyday.

 

 

 

If you want to lose it fast and don't intend on keeping it off...Stay away from carbs. I went like 2 months without eating carbs once and I was trimmed as hell. :P It's really unhealthy though, so don't do it for that long. It was dumb on my part.

I lost 16 kilos in 3 months by simply walking to and back from work and uni.

 

 

 

I used to be lazy and catch the bus.

 

 

 

Now I walk 1 hour to the building, 1 hour home + say 7 hours work = 9 hours of exercise

 

 

 

Walk 35 minuets to the train station, 15 minuets to the university + over a 10 hour uni day add about an hour of stair walking + 15 minute walk back to the station, 35 minuets back to house = almost 3 hours of exercise

 

 

 

So say I had Mon Tues Wed = all university

 

Thurs Fri Sat = all work

 

Sunday off

 

 

 

I walked everywhere instead of the bus, I changed nothing in my diet other than not drinking soft drink.

 

 

 

I like my new figure :P All I did was started walking instead of transport and started drinking water and juice instead of soft drink.