Yes if you start eating "clean" you will lose up to 10lbs in the first week, but thats mostly water weight you are losing. That's why you see those slimming centre advertisment claim that their client lose XXX lbs in the first week! See if they can maintained that rate for the next few weeks.
Remember losing weight and fat is different...
Losing more than 1kg or 2.2 pounds per week is not healthy. You will lose muscles in the process and that means that your metabolism will slow down.
When you stop your diet, all the fats will come back and cos u have less muscle mass and thus your furnace burns calories slower and u are in danger of putting on more than before. Thus the yo yo effect.
To permanently lose weight, you will have to have a battle plan, just like doing anything serious, you must have a plan.
Lifted this article from
http://www.sgfitnessonline.com
Lose Fats - Gain Confidence
"How do I lose 5 kg or 30 kg?"
"How do I gain some muscle and toned up sexily?"
Its easy. Yes, you heard it right. Easy. All it requires is your commitment and discipline on your part. Do I hear you say "Yes" to that? If so, here goes.
1. NUTRITION -- Physiologically, it takes 7000 calories to burn one kg. You lose that kg through a combination of decreasing caloric intake to a healthy level and expending calories through physical activity.
For example, let's say you currently take in 2,000 calories a day. If you decreased that by 300 ( half plate of chicken rice) and added 200 calories worth of exercise a day (20 minute jog), you would be at a 500 calorie deficit. So, eating 300 less calories a day and expending 200 calories a day through activities will result in a net of half kg lost per week. This can be done too by eating foods you enjoy! Just that. Simple isn't it?
Do eat six small meals a day. This will keep your metabolism engine humming throughout the day and at the same time, your body will not starve thus will not conserve too much fats. At the same time, it is being fed continuously and thus nutrients are being utilized more effectively.
2. WEIGHT TRAINING-Never embark on a program without lifting weights because on a diet or cardio only program, you will lose some muscles as well. When that happens, your metabolic rate slows down. And the goal of being sexy is also defeated because without the muscles, when you lose weight, you will only end up a smaller version of what you were before without any nice curves and tone.
As a beginner, workout three days per week on alternate days for about 45-60 minutes. Form and technique is important. If you do not know how to, take up an AMFPT course. Perform exercises for the entire body -- doing about 2-3 sets per body part for 8-12 repetitions. Why do you want to build muscles besides that you will look nice? Because for every kg of muscle, the body burns an additional 60-100 calories per day! Even when you are sleeping! Interesting isn't it?
In addition, your body will feel firmer and stronger within weeks. Weights are needed to sculpt the type of body you desire. Just 45 minutes to an hour in the gym will do. Nothing more. Your body needs to recover and if you lift intensely, you will produce a hormone called cortisol which destroys muscles after an hour or so of intensive lifting. What's more, you are burning more calories at the same time. And because of the intensity, your body will still burn fats hours after you have stopped lifting. Below is a list of recommended exercises you can choose from for each body part:
Legs -- squats, lunges, leg extensions, leg curl, calf raise, stiff legged dead lifts
Chest -- bench press, incline press, dumbbell fly, push-ups
Back -- dead-lifts, chin ups, pull-ups, seated row, barbell rows, pullovers
Shoulders -- overhead press, lateral raise, front raise, shrugs, reverse fly
Biceps -- hammer curls, dumbbell curls, straight bar curls, concentrated curls
Triceps -- kickbacks, press-downs, dips, overhead extensions Lower
Back -- extensions, good morning
Abs -- bicycle crunch, basic crunch, reverse crunch, knee-ups, the plank
3. CARDIOVASCULAR EXERCISE -- Perform cardio 3-4 days per week for 20 minutes. Try to stay in a range of 65- 80percent of your Maximum Heart Rate. Your maximum heart rate is 220 minus your weight. In addition, change your mode of cardio every few weeks. The body is designed to adapt, so you want to change your workout frequently. Cardiovascular exercise will help speed your metabolism (power walking, jogging, swimming and biking). . It works like magic when combined with weight training. Try different forms of cardio or you can even play active sports. Find an activity that you enjoy!
4. SMALL LIFESTYLE CHANGE -- When your lifestyle changes slightly, all other aspects will fall into place.
Start thinking in terms of improving your health, energy, nutrition and exercise habit.
Forget about fad diets which are usually drastic reductions of caloric intake. These diets are difficult to stick to and because of the massive caloric deficit your body will go into the famine mode and conserve fats for emergency use. You will sooner or later hit a plateau and when you are off the diet, all your extra kilos will come back.
Each day, you have the ability to take a step closer to fat loss and improved health. It doesn't matter whether your goal is to lose 10kg or 30. Once you have this "slight lifestyle change" philosophy, it all gets a lot easier.
5. GOALS -- Great things begin to happen internally when we see our goals on paper. Write them down! Make them measurable and realistic. For example, a short-term goal might be, "My goal is to lose half kg per week for the next 4 weeks." A long-term goal might be "I will lose 20kg by ......" And then set out the steps on what you are supposed to do and do then it.
Review your goals each week to reinforce them within yourself. If you experience a setback or standstill with your goal, don't panic! Simply realize that some parameters may need to be adjusted in your nutrition or exercise plan.
And that's it. Your keys to fat loss and build nice muscles. Simple? Yes. But for it to work, your commitment is crucial.
By Chris Chew
Master Trainer
http://www.sgfitnessonline.com
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