Losing weight is more attainable than most people think. It does not come easy or quickly; but with patience, routine and discipline it is possible to burn fat and loose a lot of weight.
Contrary to what you have heard on TV and other media outlets, there is no quick
On average a healthy
To loose a pound of fat, your body needs to burn 3500 calories. To put this into perspective a large cheese pizza has about 2500 calories. So if you eat a lot of pizza then you are piling on the calories. By eliminating one and a half whole pizzas from your diet, you will loose little over a pound of fat. Loosing weight comes down to caloric intake. By consuming less calories and burning more calories, you will loose weight. It's is a simple as that.
Step 1: Calculating Your Body Fat
To start your
Next you will need to classify your body based on the calculate body fat percentage. Here is table showing the classifications of different body fat percentages:
Men Women Classification2-4% 10-12% Essential Fat
5-13% 13-20% Athlete
14-17% 21-24% Fitness
18-25% 25-31% Acceptable
>25% >31% Obese
Based on the table above you will be able to see where you and your body fit and what body fat percentage you need to have in order to achieve your goal of fat loss.
Step 2: Setting Your Goals
You next step in your
When you are ready to begin you need to ask yourself "Am I serious about the idea of losing weight?" If you answered yes then you need to prepare yourself for the journey ahead.
Now losing weight is not a complicated matter, but it will require a lot of effort and discipline on your end. I can merely provide you with the tools to achieve your goals but you will be the one to implement these tools.
To loose weight you will need to workout out consistently and monitor your diet. You will need to lift weights and do lots of cardio to but calories and fat. Also you will have to eliminate all junk food from your diet and eat a more health, nutritional and balanced diet.
Step 3: Let The Fun Begin
To start things off mark down your body weight and your body fat percentage. Then continue eating your regular diet for a day and count all the calories you consume in a single day. Once you have done that, take the total calories and subtract 500 calories from your diet. Doing this alone will cause you to consume 3500 calories per week and loose a pound of fat per week. Also I recommend eating several small meals throughout the day instead of a couple of large meals as this will keep your metabolic rate up which will help burn more fat. For a good diet check out my
Next you need to get yourself in a workout routine. A good workout routine will consist of three days of weight training and three days of cardio. For a good work out routine check out my newbie workout routine.
It is important to incorporate
Follow this routine and at the end of the week weigh yourself and measure your body fat percentage. You will find that you have lost weight. If you haven't, don't be discourage just keep following this routine and you will see guaranteed results sooner than latter.
Keep up the routine until you have reached your
Additional Tips
It is important to get at least eight hours of sleep as this is needed by your body to repair itself after your workouts. While your body is repairing itself and building muscle, you will be burning calories which will help you loose weight.
I recommend that you do not weigh yourself everyday as your weight will fluctuate. Your body is largely made up of water and this fluctuation in weight is due to the change in your water weight. The best gauge for how much weight you have lost is to measure your body fat percentage. Your ultimate goal is to get your body fat percentage down which will result in healthy
So there you have it. Follow this