offtopic: spelt losing ;)
ontopic: Best to not snack between meals, eat greens every day and cut your carbs. As long as you're doing better than you were before it's always good and motivating :)
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offtopic: spelt losing ;)
ontopic: Best to not snack between meals, eat greens every day and cut your carbs. As long as you're doing better than you were before it's always good and motivating :)
o tru ;) nowt i can do now tho.
What other excersizes (I can't spell this word and I cba looking it up ;l) would help it? Would swimming help because I have started to go doing lots of lengths?
To be extremely honest, doing sit ups and crunches for like 3 days won't help you to lose weight. It'll make you gain weight. Doing it intensively won't help you. You have to balance your exercise time. Exercise for 3 times per week and it should be 15 minutes each time. Don't stress it out. Sleep is very important too. 8-10 hours of sleep is right for teenagers. Don't stop eating. Try to eat healthy food and divide it into 6 smaller portions. Drink a lot of water. :)
Thanks a lot :)!Quote:
Originally Posted by GirlNextDoor15
I'm starting to see results allready but maybe it's because I'm determined idk. =]
Losing weight (fat) is all about energy balance more than just exercise and eating healthy. Calorie intake of the correct amount and of the correct things i.e. fat, carbs and protein.
In order to work out how much fat/calories you burn whilst doing nothing (RMR) as well as to work out how much you burn when you doing your normal daily routine. You should use the Schofield calculation, this takes into consideration weight and exercise.
Female - (Body weight kg x 14.7) + 496 = RMR
Male - (Body weight kg x 15.3) + 679 = RMR
This is how many calories you will burn just by sleeping for a whole day.
RMR (answer of above equation) x Activity = Total Kcal
Activity
Sedentary - 1.4 (most days are spent sitting down on the computer/watching tv)
Moderately Active - 1.7 (takes part in exercise around 3 days a week) This sounds like what you should be using.
Very Active - 2 (Elite athlete training intensely everyday/most days)
Exact intake
Carbs - Total Kcal x 0.60/4 = g per day you should be eating.
Protein - Total Kcal x 0.15/4 = g per day you should be eating.
Fat - Total Kcal x 0.30/9 = g per day you should be eating.
This is for the average day remember and when you exercise you will need to eat slightly more than the number as you will burn off more calories.
Common sense here is that if you figure out on the average day (Total Kcal) is lets say 2000 kcal, then eating this will keep you at a stable weight, therefore eating more will make you gain weight and eating less will make you lose weight.
A good website for calorie intake counting is myfitnesspal.com, they also have an iphone app which is brilliant. DONT take calorie counting too seriously just use it as a guide.
Also remember that increasing the amount of exercise being done will increase the amount of muscle you have and muscle weighs more than fat. You may gain weight in muscle but lose excess fat around your stomach.
Fat can never be turned into muscle so situps will lose the excess fat yet increase the muscle tone.
Swimming is a brilliant form of exercise as it puts very little to no strain and pressure on the joints but it will improve your CV fitness greatly.
I'm in the same position. Start by doing a cardio workout or something that gets your blood pumping for about 30 mins. Then try doing some good abdominal workouts - most people do sit ups wrong etc. Youtube is great for ideas and how to.Quote:
Originally Posted by simplymagic
Make sure you eat enough though and gradually build up your exercise regime, bodies don't like sudden change.
Thanks a lot shoe. Really insightful post. I'm doing to use this for sure!
@kaytti I havent actually seen if im doing sit ups right so Ill check out utube. Thanks !
You're probably a teenagers and it's dumb to just live on digestives and water. You aren't getting the nutrients you need and your development won't be as normal because your body is still growing and that's still unhealthy. You could try different diets, that actually give you those nutrients and exercise, but yeh you should really go eating healthy and exercising now to keep fit.
You might just need to tone up abit by doing belly excercise eg. sit ups, hoola hoop
Go to the gym, do some running, cross trainer, rower work and then some abs work and check/back and shoulders/arms work. Go 2/3 times a week with the correct diet and the weight will drop off.