What should be my diet and exercise plan to Lose Weight?
I am a software engineer and has to sit all day. I want to lose fat and have an ab SIX PACK. What be my ideal diet and exercise routine? The detailed response is welcome. Have a nice day. ^ - ^ I have 25 years. male. Height 5'7 ". 74kg weight
A thought about your workplace first. I spend 50% of the time in my business office and the rest in the clinic or laboratory. I put a drawing board in the administration office for me to move between her and my desktop. This allows me to vary my working position between sitting and standing during the day. I use a laptop attached to the monitors for my "electronic brain" can move me from the office sites and elsewhere. I feel much better after a day of work since the implementation of this change. In Yahoo! Answers I can find the same questions asked repeatedly. A pair of quantities common question to "How I can lose weight," or more specifically, "How to lose abdominal fat?" I have received very positive feedback of my answers when I paused to reply (and now beginning to "works!" emails that are very rewarding. I like helping people) ... also I have recently decided to put a good solid answer on my Yahoo! 360 Blog (September 10) that can point to people. These are my thoughts as a physician and sportsman. Do not put down more than about 2 pounds per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about the burning of calories and at the same time very efficient in storing calories you provide. And make you feel horrible. There is no way to lose specific site fat ... the old myth about working your abs to burn belly fat is not true. To get rid of love handles, you need to lose fat in general. That about exercise and watching your diet. More on that below. The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideal first thing in the morning before eating. When you wake your body is ready to Burn Fat and levels of growth hormone are highest at that time. Later in the day can take up to 30 minutes just to put your body into a fat burning mode. Another top way to burn fat is by lifting weights. The muscle Skeletal has very high caloric needs ... almost twice that of adipose tissue (fat). Put some muscle and you will burn calories all day even at rest. Please note that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat melting. Not realizing this often stresses the people who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror , and be happy. To lose one pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or changing your diet to reduce consumption. If you do a Google search for say, "swimming calories" you will quickly find a website with tables of calories burned during a period. You can use these lists to estimate how many calories does your routine. Regarding diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It's easy with online sources of nutritional information (type the name of the food and calories in the Google search engine) and packaging labels. This lets you quickly find out where the fat from your diet. Fat gives 9 calories per gram. So the number of grams of fat, multiply by 9 then calculate what percentage of calories from fat are of your total daily calories. The restriction of calories from fat to 20% of their total consumption is ideal for a maintenance diet ... which is not too restrictive. Remarkably, needs some fat in your diet. For example, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can leave the paper and just go back to him from time then, if you are wanting to Tweek things. There is a subset of questions that goes further and asks about "How to get a six pack?" The answer is the same. Six packs are 20% abdominal exercise and 80% diet. There is a warning ... the abdominal muscles are in the position that they work well be sure to pull them tightly toward your spine when doing crunches, etc. Also, during most lifting, the "core is active" which means you should be stabilizing with contracted abs then too. Failure to do so and ABS form, but bulging outward and the result is not attractive. If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I can target about 0.8 g of protein per kilo of body weight per day when actively building. That is far more protein than most people need in their diets. Aloha
Weight Loss Exercise Program Week 1
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