please help !!! my wight is 94KG and my hight is 181CM and i wanna be 85KG how???

Answer 1

Aim for 1 pound to lose per week. You should have lost at least 10kg by the end of the summer.

Cardio, cardio, cardio. This helps you with the simple philosophy behind fat loss: Burn more calories than you take in. If your goal is fat loss, incorporate 4–6, 30–60-minute sessions per week into your training schedule.

Of iron and sweat. If your goal is to lean out, follow your weight training with cardio. Since lifting depletes glycogen stores, your body is more likely to use fat as its first fuel source during cardio. Also, the combination of the two results in a higher caloric burn postworkout.

Tread heavily. What’s the best exercise and intensity to burn maximal fat? Researchers found that jogging on the treadmill at about 70% of your maximal heart rate, or MHR (subtract your age from 220 and multiply by 0.7 for your heart rate in beats per minute), was optimal, burning about 40 grams of fat per hour of exercise. Going above or below this intensity burned significantly less fat, as did pedaling on a stationary cycle, regardless of intensity.

Run hungry. If you can stomach getting up earlier, perform cardio before your first meal of the day. Your body is most likely to use fat as the first energy source because your glycogen stores are depleted. If you’re concerned with muscle loss, take 10–20 grams of whey protein before your session, but stay away from carbs.

Post-cardio burn. Following aerobic exercise, your resting metabolic rate remains elevated for anywhere from 60 minutes to about 12 hours, depending on the intensity and duration of the exercise session.

Move outdoors. Try your next outdoor run on sand, which is more difficult than running on harder surfaces like cement. It’s easier on the joints as well, but wear shoes to avoid stress fractures and protect your feet from glass. Running on grass is also a welcome relief to joints and arches.

Taper off. Instead of starting slow and building up speed, do your high-intensity cardio early in your workout and taper off to a slow finish to burn significantly more fat. After a 2–3-minute warm-up, immediately kick it into high gear (80%–85% max heart rate) for 15–20 minutes before slowing down (60%–65% max heart rate) for the last 10–20 minutes.

Vary your cardio. Whether you’re lifting weights or doing cardio, the trick is to keep your body from adapting to what you’re doing. Regularly changing your cardio mode is the best way to keep your body responding to your efforts.

Interval for success. Unless you’re a highly conditioned athlete, you can’t maintain a very intense pace for very long, so the best way to improve your aerobic fitness and burn fat is with intervals. That is, you alternate very intense periods of work with lower-intensity sessions in which you recover.

No butts. Smoking deprives cells of the oxygen they need to maximize metabolism, keeps muscles from repairing themselves after exercise and makes cardio a lot tougher. Plus, your smoke-scented clothes are sure to irritate fellow gym rats.

Fidget to fight fat. Are you a fidgeter? Maybe you should be. Several studies have shown that toe-tappers, while completely annoying at the office, will burn more calories over the course of the day than the stationary man.

NUTRITION

Stay hydrated. Active individuals actually require more water and should aim to consume roughly 1 gallon per day to avoid becoming dehydrated. And if you’re one of those people who hates drinking water, consider this: Dehydrated individuals burn less fat than their well-watered counterparts.

Eat more frequently. Eating 5–6 small meals a day as opposed to “three squares a day” causes your metabolism to work constantly. Eating larger meals, on the other hand, slows your metabolism and forces leftover calories to be stored as fat.

Eat protein. Since muscle-building is the fastest route to slim down, you want to make sure that your protein consumption is enough to keep up with your weight training. Eat too little protein and your gains could be much slower. Get 1–1.5 grams of protein per pound of bodyweight per day to help your muscle gains along. Use protein bars and shakes to supplement your whole-food consumption and stave off cravings.

Get leafy. Those who eat a salad before dinner tend to consume less calories overall during dinner. But don’t sabotage yourself — stay away from high-fat dressings like ranch, blue cheese and Caesar.

Skip happy hour. Alcohol consumption can temporarily blunt testosterone levels, hindering muscle repair and growth and blunting sexual drive. Also, the calories from alcoholic beverages — in the neighborhood of 100–200 each without cocktail mixers — add up faster than you may think.

Cut out soda. Instead, rely on water and other flavored drinks like Crystal Light to get your fluids every day. If you drink one soda per day, you’re adding 1,750 calories per week to your diet. Also, studies have shown that those who regularly consume diet sodas tend to gain weight in the long run because of overindulgences elsewhere.

Calories out! The goal in any fat-loss or weight-loss program should be to burn more calories than you consume. Aim to cut total calorie consumption by about 250 calories per day. Yes, that means you’ll have to figure out how many calories you eat in a normal day. Get on it. The math will pay big dividends later.

Got the munchies? If you can do without the butter and salt, plain popcorn is a winner. Two quarts has the same number of calories as just 20 potato chips. By substituting 1 cup of plain, unbuttered popcorn for a 1-ounce bag of chips, you’ll save 135 calories and 10 grams of fat.

The magical fruit. Subjects who ate half of a grapefruit with meals or drank 8 ounces of grapefruit juice three times a day lost 4 pounds (with some losing more than 10 pounds) in 12 weeks without dieting.

Carb smart. Keep your carbohydrates low to moderate when trying to lose weight. If you rotate low- and high-carb days, you’ll be able to keep your energy levels up while running a caloric deficit. Good, clean, fiber-rich carbs include oats, potatoes, rice and whole-grain bread. Also, limit high-carb drinks like fruit juice to postworkout, when your body needs carbs to speed recovery.

Operation Dinner Out. Be diligent when ordering in a restaurant. Have your meats grilled without oil or grease. Ask for steamed vegetables with no butter. Get a salad (no cheese) with either low-fat dressing or vinaigrette.

Avoid simple sugars. Too much sugar in your diet can wreak havoc on your metabolism by spiking your insulin response and promoting the accumulation of bodyfat over time. Immediately after exercise, however, is an ideal time to ingest simple sugars; otherwise, steer clear.

GI Low. For most of the day, your carb options should be of the low-glycemic variety, meaning they’re digested and burned more slowly. Athletes who eat low-GI carbs burn more fat throughout the day.

Eat more fiber. Fiber, both soluble and insoluble, is essential to health and helps decrease bodyfat. Adults should consume 35–40 grams of fiber per day, with about a third of that coming from insoluble fibrous sources. Along with whole grains rich in beneficial fiber, consume high amounts of fibrous vegetables, such as broccoli, to attain your daily intake. High-fiber foods also promote satiety.

Timed consumption. When you eat is just as important as what you eat. Many people who eat way too much at night should re-evaluate their eating patterns. Eat two-thirds of your day’s calories before dinnertime to avoid overeating late in the day.

Prepare. Watch what you eat around work. If your workplace serves nothing healthy, tote food or snacks along with you. If you’re attending a workplace function in which only junk food is served, pre-eat. Having recently eaten something that’s healthy and adequate in calories to meet your energy needs, it’s easier to say no to the junk and empty calories.

Get yolked. Eating eggs for breakfast was recently found to reduce hunger and food intake for up to 24 hours.

Slow down, Turbo! Successful dieters and fitness buffs will tell you that fast eating and bodyfat go hand in hand because you end up overeating. It takes about 10 minutes for the food in your stomach to signal your brain that you’ve eaten enough.

Don’t be salty. Excess sodium consumption can make you look softer and cause you to burn less fat. Most people get way too much, anyway, especially if you eat a lot of processed foods. To help you look leaner and strip sodium from your diet, drink more water, cut back on highly processed foods and switch to potassium chloride to season your foods.

Got milk? Research has shown that individuals who consume high levels of dietary calcium in a 24-hour period had higher rates of fat oxidation that day than those who consumed lesser amounts. So stock up on low-fat versions of cheese, milk and yogurt; if you’re lactose intolerant, choose dark-green leafy vegetables, legumes and almonds.

Go nuts! Eating a handful of almonds was found to help test subjects lose 62% more weight, 56% more fat and 50% more from their waistline after 24 weeks compared to those who followed the same diet without almonds.

SUPPLEMENTATION

Invest in a fat-burner. Consult your doctor before trying a fat-burner if you have any pre-existing medical conditions such as asthma or high blood pressure, as fat-burners can exacerbate those conditions. New products that combine multiple ingredients, such as Hydroxycut Hardcore and Lipid Fx, work well.

Have a tea party. Green tea, in beverage or capsule form, is a reliable fat-burning aid and is generally safe for most people.

Caffeinate. Drinking coffee before cardio will cause you to burn more fat. Subjects who consumed 300 mg of caffeine two hours before exercising on a stationary bike for 30 minutes were not only able to work out at a higher intensity (more total calories burned) but they also used a much greater percentage of bodyfat for fuel.

Aminos work, too. Researchers found that subjects who ingested about 3 grams of an amino acid mixture before one hour of moderate-intensity exercise on a stationary bike burned the same amount of total calories but more fat than those taking a placebo drink.

The Transporter. Carnitine, which helps transport fats to where they can be burned in the mitochondria of muscle and other cells, can help you burn more fat. One study showed that three weeks of carnitine supplementation increased carnitine levels in muscle and enhanced fat usage during exercise. Another study showed that just 10 days of carnitine supplementation (3 grams per day) increased the amount of fat burned.

Fat for fuel faster. Hydroxycitrate (HCA) appears to enhance fat loss, according to researchers. Subjects taking HCA were able to work out longer and harder, and the amount of calories they burned from fat during the hour of exercise increased. Try taking 250–1,000 mg once or twice a day.

Builder/burner. Creatine not only helps build muscle but can aid in bodyfat loss. Soldiers who took creatine (as opposed to the group that got a placebo) increased strength and muscle mass, but also averaged a 0.5% reduction in bodyfat percentage, with several subjects dropping more than 1% bodyfat.

Take CLA. Conjugated linoleic acid has come into vogue in bodybuilding circles as a fat-burner. Several studies in humans have shown modest effects on fat loss. Try 3 grams per day.

MOTIVATION

Recruit a partner. Weight training with the right partner can help push and motivate you beyond what you’d achieve on your own. He or she can also be a positive and healthy source of competition, if that’s a characteristic that helps drive you in accomplishing specific goals.

Discipline. Tired of how you look? Then understand you’re the only one who can change it. Resolve to do it and do it. Create a plan and carry it out, budgeting time for the gym, food prep and rest for the week.

But be flexible. While you should be rigid about your workout times and food intake, don’t lock yourself into lofty goals such as “I will lose 10 pounds in my first two weeks.” You’re setting yourself up for a fall. Instead, aim to shed up to 2 pounds per week after weeks 4–5. Anything earlier or greater than that should be the fat-free icing on your cake!

Be a fitness nerd. Watch and read everything you can get your hands on (such as Muscle & Fitness) to learn more about the body, exercise and nutrition. The more you know, the better off you’ll be in the gym.

Join a league or run a race. Many people lack the drive to keep to a regular routine. Giving yourself a reason to get into shape (or stay that way) is a great way to stay on course with your goals. Signing up for a 10K or joining a league in your favorite sport is often motivation enough not to miss your next gym session.

Cheat. To avoid going insane with anger over what you can or can’t eat, allow yourself 1–2 cheat meals per week, depending on how dedicated you can be. Small indulgences make dieting more tolerable, keeping you on track longer.

Stay the course. The watchword for taking off that extra layer of bodyfat is consistency. Stick with it, even if the first week or two are tough — by the third week, you’ll start to form a habit.

Be goal-oriented. To succeed, keep track of your goals. Make them attainable, and write them down to increase your chances of success. Set small goals — such as dropping 5 pounds or losing 2 inches off your waist — that are measurable and attainable. Once you hit those goals, set new ones to keep yourself motivated.

Picture this. Get motivated by hanging up a picture of yourself today next to one from a magazine of what you want to look like. Dream big, but be realistic: You can have a far-improved physique in a month, but more dramatic changes take more time.

Chart progress. Weigh yourself naked just once per week, at the same time of day, preferably on the same scale to ensure accuracy.

email me at [e-mail] of you have any questions or concerns, or want more advice.

BA in Health and Fitness, Certifed Personal Trainer, Wellness Specialist with the YMCA

Answer 2

Honey, you are only looking to lose about 20 pounds.

What are you doing now? Keep a food journal and see if you can cut some extra calories out - like do skim instead of whole milk or drink diet pop. You'd be suprised what cutting out 300 calories a day will do. Don't drop your calories too low or else you will stop losing weight and just lose muscle.

Build your muscles because they burn calories. Run, walk, lift weights, exercise and expect to lose no more than 3-4 pounds a week maximum (the first week or two is mostly water).

Make sure that you keep your head straight about it too - just losing weight is hard to stay committed to - but if you want to get healthy, then you have a better chance of sticking to your diet and exercise program. The first guy that answered did have good recommendations too.

Good luck. It's never easy to lose weight, but once you do, it feels really good. It didn't get on there overnight, and it probably won't come off overnight either - but it's possible!!!

Answer 3

If you are looking to lose weight consistently and permanently you will find these 3 keys to success very helpful.

1. Create a "Diet for Life". A healthy diet that will give your body the nutrients it needs without a high caloric intake and also be satisfying for you to maintain for years or a lifetime. Try going to www.ediets.com for some help.

2. Just like your diet you should have a fun and interesting workout plan that you can do on an ongoing basis. Do the things that you like doing and it will be a lot easier to maintain.
www.fitnessonline.com

3. Persistance is probably the main key. Know that if you are doing 1 & 2 correctly then the results will come. Don't get frustrated if your not losing 20lbs in a week. Keep on working at it and in 3 months you will be healthy and well on your way to a perfect body.

Much Success to you!

Answer 4

Be your own trainer and nutritionist, the basic rules to losing weight are no soda, no fast food, lots of chicken, fish, fresh (not canned that’s bad) fruits and vegies, whole wheat stuff, yogurt. Not so many cakes and donuts and cookies. Basic common sense for eating, you just need to enforce it. Get all the bad stuff out of the house right away, just toss it or give it away while your still motivated. No alcohol and no smoking if that applies. Some juice but make sure its all natural, because the ones that aren't are loaded with sugar and a leading cause in diabetes in children and adults. Lots of water, 3-4 liters a day, not all at once, but spread it out. Its really easy to down a liter or two while your watching tv or on the computer. Also drink some after you eat the bigger meals of the day, it helps your body pick out the nutrients in food when your food is more spread apart. You also need to stay away from any sports drinks unless you’ve just had a long workout and then you need to limit yourself. Most atheletes mix Gatorade with water because its two complex for your body to get all the nutrients out of. It needs to be diluted. These rules may be hard to adapt to at first so start with cutting out the things you know you can live without. Then work from there. Remember these are perfect eating habits, it can take you a while to work into it. If you know you can’t live without your one treat a day, don’t fight it by trying to eat something else, just eat it and make sure that’s the only one you cheat on a day. Otherwise you’ll get depressed and quit. Another important point is getting the right amount of sleep every night. You need 8-9 hours of sleep each night for your body to function correctly. This is an important factor of losing weight. Set up a routine for yourself and go to bed at about the same time each night.
As for exercise, lots of cardio. Find something you like. If you have never exercised much before, start with walking 30 minutes a day at a brisk pace. Move on to different terrains that include hills and increase the time spent. After a week or two, try jogging the route. No matter what find an activity you enjoy. Walking to jogging is just an example, try hiking, rollerblading, biking. Once you get into a regular routine, if your not happy with the level of difficulty, try signing up with a gym. Spinning, pilates or kickboxing classes are great. It will also introduce you to working with weights. Talk to a trainer for instruction before using any weights. A cheap investment is a balance ball, it works you stomach while your just sitting on it, like at your computer and its great for posture. There are hundreds of exercises you can use it for for your entire body. I can give you some ideas if you want, just email me. Also for more info on the benefits of water go to www.watercure.com Good Luck! Honestly if you need anything else don't hesitate to IM me, krista_girl86 even if you don't pick me as best answer, i'd be happy to help. Also check out the website for the tv show The Biggest Loser on NBC. There are many, many helpful facts on there.

Answer 5

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

If you want to lose weight faster, you'll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous.

Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.

"When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started," says Michael Dansinger, MD, of NBC's The Biggest Loser show.

Go to : https://biturl.im/loseweightfast

Answer 6

There are three main ways to lose weight quickly.

1) Use only water as liquid and eliminate all other liquid drinks from your diet. You must drink as much water as possible every day. You must drink about half of your weight. If you have weight of 200 pounds then you must drink about 100 oz of water.

2) The interval between the eating is very important. If you eat once, then you must eat next after 4 hours. You must take breakfast regularly. In the night eat your food three hours before going to bed.

3) Walking is very good. You must walk as much as you can. Walk everywhere you can. Use of elevators and escalators must be reduced and instead of these you must climb stairs more often.

These are some of the fastest ways to lose weight. By just following the simple steps, you can lose your weight very quickly. You must consult your doctor if want to change your diet or exercise routine.

https://tinyurl.im/aHO7W

Answer 7

No secret.

For weight loss exercise such as swimming, running, cycling and even walking can help but dieting can often help a lot more than exercise.

A very good and healthy weight loss diet is the DASH diet that can also help to reduce high cholesterol and high BP.

The DASH diet includes a lot of fruit and vegetables combined with whole grains and cereals plus low fat dairy products such as low fat cheese, milk and yogurt as well as lean meats.

Good serials are Weetbix, oatmeal, oatbran, wheat bran and wheat germ.

You can see further details in https://healthy.im/fat-loss-naturally-125

Answer 8

Jack if you follow a program that includes at least a moderate increase in exercise on a regular basis, consume about 175grams of protien and less than 1860 calories a day you will be well on your way to your goal.

Answer 9

Walk into a co-worker's desk to chat as an alternative to instant messaging.

Answer 10

Both are good for you, each fruit/vegetable has different vitamins. Thus as more variety, as better. Vegetables have generally less sugar than fruits.

Answer 11

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