New Years Resolution: Loose Weight w/ formulas

New Years Resolution:  Loose Weight

The basis idea is more calories out, less calories in.  That's it! You need to exercise, there is no way around it.  You need to watch what you eat, there is not way around it.  Diets do not work, you need to change your lifestyle, so it cannot be that drastic, or you will not keep it up. Other rules:  You need to do cardio- at least 20 minutes (30 ideal) med-high intensity, and strength training.  Strength training is for boys and girls.  If you want to bulk up, you will use higher weights with 8-10 reps with 1 set.  If you want toning, you will use a lighter weight with 10-15 reps with 2-3 sets.  Make sure your back is straight (never hunched over) and you breath. Keep in mind:  I am giving you ideal, if you are not anywhere close to this, work up to it.  If you have no activity in your life, try walking for 5-8 minutes every other day, and do 1 set of crunches.  Something like that. You do know your body, if it feels like too much, it most likely is, you do need to push yourself, but do not hurt yourself.             You do not need to be a member of a gym to get a sufficient workout. You can go for a walk/ jog for 20-30 minutes DAILY.  If that means on your lunch break walking around the building, or after / before work. There is time.  If you are more in shape you will have to increase the intensity of the cardio portion to make it harder, add weights, time, speed, and/ or a hill.  The cardio is for your heart, so it needs to work harder than usual, you need to sweat a little.             Use your own bodyweight to tone the muscles.  Examples: Squats, lunges, push ups, crunches, superman, leg lifts, glute back kicks, tricep dips from a bench.  These can be done anywhere, such as a park.             Add resistance for more intensity, this can be accomplished by buying a theraband ($10).  You can work practically every muscle with this, you just have to be creative; an example is to step in it and walk sideways, this works the outer thigh. HERE ARE CALCULATIONS:  if you want them 1 pound of fat = 3500 calories.  That's just a fact.  Safely loose 2-3 pounds a week, do not go above 3.5 pounds per week, as now you have entered the unsafe category. CARDIO: where your target heart rate (HR) should be for medium to intense cardio workout 220- age = _a_    _a_x .7 = _b_    _a__x .85 = _c_    Your target HR is b-c. Example:  I am 24 years old.  So my target heart rate is 220-24=196. 196x0.7=137, 196x0.85=167.  My target heart rate is 137 to 167 for an ideal cardio workout.  This is a general rule, but doctors and personal trainers use it.  If you are a cardiac patient and/ or have a stress test, you should use those numbers.       Side note: polar heart rate monitors are the best, if you want to see a continuous read out of your heart beat- you must wear a chest strap (you don't feel it) and a watch (the receiver, most exercise equipment are polar technology, so the 'treadmill' will also show your heart rate if you are wearing the strap). WATER Intake: Daily - you need to drink water to help replenish your body's nutrients, without your drinking it, your body becomes dehydrated and tries to pull water from other organs, changing your pH, blood pressure, and not allowing waste products or toxins to leave the body. Water allows you to sweat faster, since your body is not trying to keep it, allowing your body to cool itself.  This means the more in shape you are the faster you will sweat; your body's response of sweating is a good thing! To figure how much water you need: Bodyweight / 0.5 = how many ounces of water you need daily. So if you weigh 155 lbs à you need to drink 78 oz of water, that is do-able.  A typical water bottle is 17oz, so that is 4.5 water bottles.  You can drink that. Keep in mind that if you do dehydrating things- you need to up the water count, these include exercising, drinking coffee, drinking sweet/ un-sweet tea (from restaurants, (herbal tea is fine)), drinking alcohol, drinking soda, or anything with salt.  - Whatever the size of the container you drink, you need to in water, as a general rule.  With exercise, drink about 5 oz ever 15 minutes. FOOD Intake: Your calorie needs are dependant on your body size, gender, body composition, physical activity, and any health/ medical conditions you may have.  Here are some very rough estimates of what your calorie intake should be, they are slightly high, especially for women.  If you are trying to lose weight, place your ideal weight in the formula.             For Sedentary people: weight x 14 = estimated cal/day             For Moderately active people: weight x 17 = estimated cal/day             For Active people: weight x 20 = estimated cal/ day Eating should be done throughout the day.  Small meals/ snacks many times a day gives your blood sugar less spiking, so your metabolism can stay relatively more stable.  When you spike your food, meaning you do not eat for 6 hours, you body goes into starvation mode, and keeps what you ate, instead of allowing the body to release it for energy. When you exercise make sure to get some kind of food in your mouth within 2 hours before and after your workout so you have nutrients to replenish your body.