Mike
 |
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. |
|
Aimee S
|
you arent gaining fat you are gaining muscle... its good... dont worry about it. |
|
gymfreak
 |
By drinking I assume you mean water. You may have gained muscle mass or you maybe doing something wrong with your diet. |
|
yumm
|
this article has some great weight loss programs and exercise that will help you out |
|
lionheart007
|
So many ladies worry about what the scales say. Muscle is heavier than fat. It's what looks good not what the scales say. |
|
dreamnnsomniac
 |
muscle weighs more than fat. when you convert your fat to muscle, you'll naturally gain a couple pounds.
if you've noticed your body becoming leaner and slimmer, yet you weigh more, that's totally natural. don't worry, and don't give up :) |
|
doenuttz@sbcglobal.net
|
That's what usually happen when you first workout..You gain weight.. After a couple of months ,you are going to realise that you are losing weight and beginning to get muscles definitions.Don't give up!!!Keep at It Up.!!!. I know its hard but well worth it.. |
|
snvffy
|
NO JOKE????
Didn't you know that muscle weighs more than fat? |
|
nickipettis
 |
Have you measurements changed? do you look more toned?
I ask because muscle weighs more than fat. Really.
You may have lost fat and gained muscle - a good thing.
the number on the scale is not the whole story. |
|
proudcaucasian
|
you could be devolping more muscle and the muscle does weigh more. you could be taking on more water and it could have something to do with your metabolism. get your thyroid checked.a simple blood test will tell you if thats ok. and it could be just your body is storeing the fat for energy since you just started working out. your body is probably keeping the fat all at once so it can have something to burn. try eating even more healthy. go on a green diet and all vegies. and when your working out,eat some homemade chex mix and especially raisens. raisens help with your muscles. try it,youll see. they help replinish the acid your body makes in the muscles and youll get a better recovery time. worked for me |
|
sexytrojan
|
Get off the scale, sweetie.
First, if you are drinking a lot of water, your body will retain it initially. When your pee starts to look like lemonade, you are excreting the water.
Second, when you work out, you build muscle. Muscle is heavier than fat. |
|
okie300
|
your muscles hold on to the water when you first start working out, that will cause a quick gain, also i know you know this, but muscle weighs more than fat-but the more muscle you build the quicker you will burn fat, give it some time and make sure you are not starving your body or you will kill your metabolism and you wont loose anything. |
|
erin7
|
Go by measurements not weight. Muscle is denser than fat, it's packed in nice and tight, not like fat which sprawls all over! You'll see a loss on the scale soon, but don't let it be your only guide! Are your clothes feeling even a tiny bit looser? Do you feel better? Are you sleeping better and are more awake during the day? |
|
kidding right?
|
muscle weighs more than fat and you could also be retaining water. |
|
txhypnotist
|
Remember Muscle is heavy compaired to fat, the good news is, it will change. Go get the vitiam bible at a GNC store and learn what vitiams to take to cause to the get more fit. |
|
Terry D
|
well they say that somtimes people gain weight out of stress |
|
steveed
|
Muscle weighs more than fat. Plus your body isn't used to the amount of water you're drinking. Keep it up eventually your body will get used to the amount of water you are drinking and not retain so much. Good luck. |
|
jessica l
|
since muscle weighs more than fat, you will gain weight in muscle but that is better than weight in fat. Don't go by what the scale says go by the way your cloths fit. Works for me. Scales can be deceiving. |
|
sinm0123
 |
LOL! Sorry, I had the same thing happen. Stop watching the scale and start watching your waistline. Muscle weighs more than fat. Don't worry, it will melt the fat and you'll lose weight soon. |
|
slichick
|
No, please, tell me what you are drinking. Maybe the key to gaining 5lbs, especially since you are drinking lots of .............? |
|
kndyss
|
duh.....its muscle, if you wanna lose weight, try weight watchers and later you can tone. make sure you dont do it at the same time because itll seem like youre doing nuthin bcause youll hav mor muscle.....good luck |
|
kid_flav
|
The weight gain is normal, even up to 10 lbs. The reason is that when you start working out you stress your muscles and they need water to work. The more you workout the more water they need. Your body retains this water until it adjusts to the increased workload you are putting on it. The increased water that you are drinking is being stored for later use and muscles recovery cycle. I would be more concerned about someone that was working out and losing weight right away as they usually suffer dehydration and just stop like an overheated car by the side of the road.
If you keep working out you'll find that you may gain a few pounds but it will be in dense muscle tissue so you will look much fitter. The more muscle mass you have the easier it will be to keep fit as muscle burns calories while fat does not. Even if you exchanged five pounds of fat for muscle the long term benefit is huge.
You're one the right track! |
|
| |
|
Homepage 
Health
Forum 
Diet & Fitness 
No Spam
Adult 
Gambling
Unfinished
Deception
Plagiarism
Not English
