How To Lose Weight - The Ultimate Weight Loss Guide. This is it, folks. This is the first, last and only weight loss article you will EVER need to read. Only, this is much more than an article. This, my friends, is a guide.
In fact, it's the ultimate weight loss guide. It's a collection of every single thing you will ever need to know about losing weight. Every helpful tip, every useful fact.. Below you will be taken through every aspect of weight loss that you could possibly imagine. From diet and nutrition to exercise and fitness. From counting calories to burning calories. From supplements and products, to myths, lies and unsafe methods. Everything you need in order to never have weight to lose in the first place is here. Everything you need to prevent yourself from failing to lose weight is here. EVERYTHING.. It is quite simply the ultimate guide to all things weight loss. So, let's begin.. Weight loss The best weight-loss workout plan for tall, heavyset guys If you're naturally a mountain, these routines and diet tips will have you dropping fat and. This is it, folks. This is the first, last and only weight loss article you will EVER need to read. Only, this is much more than an article. This, my friends, is a guide. Zumba Dance Workout. Can a Zumba dance fitness workout help you to lose weight? Take a look at the calories burned by Zumba and join in the fun! This workout plan was designed specifically to help people with diabetes manage their blood sugar and lose weight safely. However, I will mention that this guide is meant to be read from beginning to end without skipping over anything. Take my word for it, everything will be extremely easy to understand if you go through it in the order it was written. This is literally everything you need to know, so you might as well read it the way it was meant to be read. You'll be happy you did. All the tips, all the articles, all the methods.. Bodyweight workouts Tabata-Influenced Fat-Burning Workout The 16-minute body-weight workout for burning off fat fast. Top 5 Cardio Machines for Fitness, Weight Loss, and Cardiovascular Conditioning: Tips and Training Videos / Product Comparisons Overview. According to the Centers for Disease Control and. Here now, is that fact. Your body requires a certain number of calories per day in order to maintain your current weight. This is known as your calorie maintenance level. It's the number of calories required by your body to do everything it needs to do (intense exercise, brushing your teeth, pumping blood, keeping organs functioning properly, etc.). Calories are what our bodies use for energy, so in order to do what needs to be done, a certain number of calories are needed. If we end up consuming exactly the same number of calories that our bodies need each day, our weight would remain exactly the same. For example, if your calorie maintenance level was 2. All of the calories you take in would end up getting used (or . This is how you maintain your weight, by giving your body only the calories that it needs. No more, no less. So, for example, if your maintenance level was 2. You are giving your body more calories than it would end up burning. This is what causes weight gain. This is what causes weight loss. Sticking with the same example as before, if your daily maintenance level is 2. Consume more calories than your body needs/burns and you gain weight. And last but not least.. It is the one fact that practically all tips, hacks, methods and diets are based on.. Knowing and understanding it is the key. Just in case any of above was confusing, this article will most likely clear it all up. If your body needs 2. Doing this consistently will cause weight loss. As I mentioned before, your daily calorie maintenance level is the number of calories that your body burns per day. So, for example, if your daily maintenance level is 2. Because all 2. 50. There is no surplus and there is no deficit. A caloric deficit = weight loss. If you then burn an additional 5. Just like the deficit created if you consumed 5. Studies have shown that people who utilize both diet and exercise were more often able to maintain their weight loss long term than those who did one or the other. Doing both is also more beneficial from a general health standpoint as well. If you're the type of person who just wants a clear- cut answer, here it comes.. This can be done through diet, exercise, or for best results, both. The next thing you'll need to know is what your daily calorie maintenance level actually is. Your BMR is the number of calories that your body burns at rest to do all of the things it needs to do to keep you alive and functioning properly. Your activity level is also factored in to estimate how many other calories you burn per day in addition to your BMR. The answer given is the total of the two and should be, for most people, a pretty close estimate of your daily calorie maintenance level. Good, because that's what we're about to do. Now that you have a good estimate of your daily calorie maintenance level, it's time for the fun part. Let's call this first part . To do this, it's going to require a fairly simple 3 step experiment.. Be as consistent as you can. If your maintenance level was 2. Just get as close to 2. Of course, if a food lists the calorie content right there on the package, you can just use that instead.). Do this for a week or two (or three). Here's how: The One Fact Adjustment. Did you end up maintaining your weight? To lose weight, start consuming 5. If your maintenance level was 3. Whatever it was, subtract about 5. Doing so will put you in a caloric deficit (you'll be 5. One Fact is happening. Translation: Weight loss will now happen. It's alright, relax. Weight loss will still happen. Whether the estimated maintenance level was too high or you just miscalculated the number of calories you consumed, it doesn't really matter. Just start consuming 5. The One Fact Experiment all over again with this new amount. If you maintained weight, you would follow the above instructions. If you lost weight, you would follow the instructions below.). Did you end up losing weight at the rate of about 1- 2 pounds per week? The One Fact is happening, and weight loss is happening at the ideal expert- recommended rate. A pound or two lost per week is perfect. Continue consuming this number of calories every day from this point on. If you fit into that category and are losing weight at this speed, you can probably ignore this. However, to play it safe, you can definitely still follow the instructions below anyway. Either way, relax. There is a simple solution. Depending on what your weight does this time, follow the necessary One Fact Adjustment instructions. The above method uses just diet to get it done. This is a perfectly fine way to do it. However, it could get done just the same with exercise (albeit, a bit tougher). To do that, you'd just have to burn 5. For example, you could consume 2. AND burn 2. 50 more calories per day. A 5. 00 calorie deficit is still made. This method will cause weight loss at the rate of about 1 pound per week (more on that below). Then, I'd recommend adding in a few days of exercise per week on top of that. This will most likely result in close to a second pound lost per week. This means the combination of the two will result in 2 pounds lost per week, which is absolutely perfect from both a weight loss stand point and an overall health stand point. It is in my opinion and the opinion of most qualified experts the ideal way to lose weight. You want to lose weight faster than that. Everyone does. We all wish we could drop 2. Not only that, but attempting to lose weight faster than the above recommendation can actually be quite harmful to your health. The human body was just not designed for . At this point it will actually start to KEEP body fat as a precaution. If you go on some stupid unsafe starvation diet, your body's only real instinct is survival, and one of the first things your body may do in this situation is keep your body fat and burn muscle for energy instead. As you can imagine, this would not be a good thing. Health risks aside, studies have also shown that people who lose weight too quickly were MUCH more likely to regain it all back. That may not sound like much, but if you really think about it, it is. Do it consistently for a year, and you could lose 5. Do it for a month and you could lose 4- 8 pounds. It may not be as fast as you wish it could, but long term.. What makes being 5. Why not 1. 00? Why not 1. Well, now that you understand what the ideal weight loss rate is, this is going to make a ton of sense. What that means is, for every 3. GAIN 1 pound of fat. At the same time, it also means that for every 3. LOSE 1 pound of fat. If you consume 5. One Fact), you will end up creating a 3. And, since the ideal weight loss rate is 1- 2 pounds per week, this would put you right within range. Add some exercise in as well, and it will bring you closer to the higher end of that range. Making small, gradual adjustments to your calorie intake is the safest way to do it and the way it should always be done. This is another reason why the One Fact Adjustments call for 5. This is all for one purpose and one purpose only.. Not too slow, not too fast. Goldie Locks would be proud. Take a breath, stretch your legs, whatever. You just learned everything you need to know about weight loss. What follows from this point on is information you'll most likely either want to know, or definitely should know. Let's start with what foods you should and should not be eating.. This information isn't as much beneficial for weight loss as it is for general health purposes. See, technically, as long as the One Fact is happening (a caloric deficit), most people will lose weight no matter where their calories are coming from. That's just how it works. And, there is a lot more to your health than just your body weight. You can reach your goal weight and still be unhealthy because of the things you are and are not eating. Let's start off with what you should NOT be eating. Unless you've been living under a rock, you're really not going to be too surprised by what shows up.. They are. Foods containing any trans fat. Foods high in saturated fat. Foods high in sodium. Foods high in sugar. The thing they all have in common (besides tasting yummy) is that they are all quick and convenient. As if being the most common sources of the extra calories people consume wasn't enough reason to avoid them, there is a ton of scientific and medical research clearly showing a variety of health risks associated with diets high in these types of foods. So, here's mine. Avoid it all as completely as possible. I personally never touch this stuff, and it is my opinion that most people would be better off (both for health and weight loss purposes) if they did the same. For now though, just know that this is the stuff NOT to eat. Calories Burned Per Hour INCLUDED! These Tips Helped Over 3. Readers of SKINNY WITH FIBER! Last Update: June 2. Here’s the uncomplicated and unattractive truth about exercise – if you want to lose weight, you need to do quite a lot of it. I know that’s not what all the hyped- up marketers want you to hear (so you can buy one more product promising . But this doesn’t have to be a tragedy! REMEMBER: To lose 1 pound of fat, you need to burn 3 5. June 2. 01. 7 Best Exercise List with Calories Burned. Jumping rope – 1 0. Taekwondo – 9. 37 calories/hour. Tabata Training – 9. Vigorous swimming – 8. Cross- country skiing – 8. Running up stairs – 8. Vigorous rowing – 8. Kickboxing – 7. 69 calories/hour. A game of basketball – 7. Rollerblading – 6. High- impact aerobics – 6. Ice skating – 6. 37 calories/hour. Running & Jogging 5 mph – 5. Water skiing – 5. Light or moderate lap swimming – 5. Cycling – 5. 08 calories/hour. Water aerobics – 5. Resistance training/weightlifting – 4. Low impact aerobics – 3. A brisk walk – 3. Dancing – 3. 70 calories/hour. Power yoga – 3. 64 calories/hour. Volleyball – 3. 64 calories/hour. Sex – 2. 92 calories/hour. Bowling – 2. 73 calories/hour. Walking – 1. 67 calories/hour. Source: Business. Insider. com & Womens. Health. Mag. com. There are many enjoyable ways to lose that extra belly fat without working out like a crazy fitness addict. Let me present the top eight weight loss exercises you should definitely try! Jumping Rope. You will burn 1 0. This exercise is the ULTIMATE fat burner that will help boost your caloric output and lose weight. There is simply no other exercise that can match this one. According to Science Daily, jumping rope is much more effective than running: “This aerobic exercise can achieve a “burn rate” of up to 1. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight- minute mile. Since the impact of each jump or step is absorbed by both legs, jump rope may have lower risks for knee damage than running.”Did you know that during this exercise, you build agility and quickness, increase bone density and even boost cognitive function of your brain? For more on these benefits of jumping rope, check out: 6 Surprising Benefits of Jump Rope (+2 You Already Know)2. Taekwondo. You will burn 9. Taekwondo is a Korean martial art and the national sport of South Korea. It is also used as part of South Korean military training for every soldier. It is famous for its employment of kicking techniques, which distinguishes it from martial arts such as karate or certain southern styles of Kung Fu. Today, over 7. 0 million people in 1. Taekwondo. 4 million of them are black belters. It’s not only focused on physical activity, but it also relies on concentration, combat philosophy and self- defense. According to Live. Strong, there are many benefits: “A typical Taekwondo class involves dynamic punching and kicking drills, blocks, core- strengthening exercises and stretches. You’ll build stamina and strength through such active movements. For younger children, learning and practicing the poomsaes — specific patterns of defense and attack movements — leads to better motor skills and body control. A 2. 01. 4 study published in Sports Medicine noted that Taekwondo athletes demonstrate high peak anaerobic power, flexibility — especially in the legs and hips — high dynamic upper- and lower- body strength and good core endurance.”For more on Taekwondo, check out this article: 3. Facts You Should Know About Taekwondo. Tabata Training. You will burn 9. For those that don’t know this exercise, tabata is a high- intensity workout protocol and has many fitness and weight loss benefits. It’s a mix between Cross. Fit and circuit training. The basic of tabata is that you perform exercise for 2. Then you rest for 1. This has to be repeated 8 times. Here is a great tabata routine from Sun. Warrior. com: Sprinting & Ropes Tabata. Sprinting: sprint for 2. Battle rope: Rope for 2. Body Weight Tabata. Push- ups: 2. 0 seconds push- ups, 1. Body Squats: 2. 0 seconds Squatting, 1. Planks: 2. 0 seconds planking, 1. Pull- Ups: 2. 0 seconds pull- ups, 1. Dumbbell Tabata. Bicep Curls: 2. Chest Press: 2. 0 seconds Chest press, 1. Walking lunges with dumbbell: 2. Overhead Tricep Extension: 2. To learn more about Tabata training, make sure you read this guide on Breaking. Muscle called The Tabata Revolution Explained: What, Why, And How To Tabata. Vigorous Swimming. You will burn 8. 92 calories per hour! For a low impact, high results sport look no further than swimming. This seemingly effortless activity burns hundreds of calories, literally, without you breaking a sweat. The many swimming strokes will help you get different types of aerobic exercise and will provide a new challenge to master. One drawback is that you need access to swimming pool. According to Life. Hack. org besides losing weight, swimming offers many health benefits like: Swimming improves muscle definition and strength. Swimming builds up bone mass. Swimming reduces inflammation. Swimming can improve exercise- induced asthma. Swimming lowers stress and depression. Swimming can make you smarter. Pay attention: Just swim a few laps in the pool every day, and you’ll see a noticeable difference in your fitness level and waistline without any damage to your knees or ankles. Swimming will help you burn calories, count them in here. Cross- Country Skiing. You will burn 8. 50 calories per hour! Cross- country skiing will help you lose weight, stay young and will help improve your mood. This is one of the top Nordic sports out there that will help you clear your mind and relieve stress as you will be breathing the freshest air possible. According to Health. Fitness. Revolution. Nordic skiing offers benefits such as: You get a full- body workout. Burns lots of calories. Improves cardiovascular endurance and health. It helps relieve stress. It improves endurance. Allows you to connect with nature“Dr Graeme Close, a sports nutrition consultant who works with the British ski and snowboard team, says nordic skiing would be preferable to alpine, but both can help: Any exercise that increases your heart rate has the ability to contribute to a drop in body fat. Cross country skiing is one of the most demanding of all sports and would certainly increase energy expenditure plenty and thus contribute to reduced body fat. Downhill skiing wouldn’t do this as much, but as part of a fitness regime it’s a good thing if done in a balanced and controlled manner. The key thing is balance, and getting the nutrition correct around the training.”Source: Can Skiing Help You Lose Weight? Running Up Stairs. You will burn 8. 19 calories per hour! Running is good, we all know that. But what about running up stairs? According to experts, it’s much better and much more effective at burning calories and staying lean. If you are or amateur or competitive runner, it is even more important for you to do this activity. According to Runners. World experts, plyometric motion (running up stairs) strengthens your muscles, heart, and lungs for better running.“Stairs force you to work against gravity, and this helps build two essential needs for runners: strength and power,” says Anne Moore, M. S., an exercise physiologist and running coach in Charleston, South Carolina. You need both, whether you’re kicking to the finish of a 5. K or trying to maintain pace during the later miles of a marathon. Moore adds that stair- climbing “forces you to utilize muscle stabilizers, like the gluteus medius, that get neglected during regular runs,” because you’re balancing on and activating one leg, briefly, as the other moves to the next step. Strengthen these areas and you’ll reduce your risk of injury.”Running stairs is a cardio exercise so it offers the same benefits as any other cardio exercise, so you will lose weight and strengthen your heart & lungs as well. Remember, you’ll only reduce weight if you consume fewer calories than you burn, so cut out salty or fatty foods, and maintain a healthy, balanced diet. Vigorous Rowing. You will burn 8. According to experts, rowers are possibly the most efficient exercise machines available out there. They give you a full body workout and help you burn significant amount of calories. The more intense rowing session, the bigger the amount of calories burned during that session. Besides helping you burn calories, it also offers cardiovascular benefits, helps reduce stress and helps with toning your muscle. According to specialists from Rowing. Reviews. com, rowing offers these benefits: Rowing machines blast calories. Rowing improves cardiovascular fitness. Rowing boosts muscle strength and endurance. Rowing is low impact. Rowing can be social. Rowing machines are relatively low- cost. As you can see from the listed benefits, there is no excuse not to include rowing in your weekly exercise routine. Kickboxing. You will burn 7. There are numerous benefits of kickboxing to simply say that it’s truly awesome. When you do this activity, you will learn self- defence, you will increase your fitness levels and engage your entire body while doing so. Kickboxing focuses on your core, your arms and shoulders, your legs and glutes. It also helps you increase stamina and it is great cardio workout that boosts your cardiovascular health. According to Life. Hack. org, kickboxing offers numerous benefits: Increased flexibility. HIIT Improves VO2 max. Increased muscular endurance. Relieves stress & improves mental health. High calorie burn (saves time!)Improves coordination & muscular balance. Whole body toning exercise. What is more, kickboxing boosts your energy levels: Performing a high- intensity kicking boxing routine might seem like something that would tire you out, but many people find that the opposite is true. Kickboxing often gives people an energy boost, not just because of the natural endorphins (though that of course plays a role!) but also due to the empowering nature of the workout. This gives your physical and mental energy levels a boost.
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