How to lose weight?

Question

how can i lose weight and gain muscle quickly???

Answer 1

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
drink whey protein shake wright after working out
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 2

by power walking. power walking builds core ab muscles which are critical in weight loss and muscle gain. Muscle by eating meat and dairy and working on each of the wanted muscles at least 30 min. a week( 6 min. a day). Forwork outs look at the governator's " Lets pump iron"video.

Answer 3

I personally would not suggest eating too many meats and dairy products they are high in cholesterol and can lead to a number of diseases including elevated blood pressure and heart disease. if anything, the bulk of lipids in your diet should be from unstaturated oils such as olive oil.

Your body need varying amounts of more than 40 differnt nutrients. Eat plenty of fruts veggies grains and dried beans. Most foods that come from plants are naturally low in fat and contain no cholesterol. In addition most have large amounts of fiber. For these reasons plant foods are a good replacements for foods high in fats.

If you greatly reduce the amounts of meat, milk, and chese in your diet - dried beans and peas and foods made from plants can provide you with you with needed protiens

In addition make sure you drink a lot of water. 2 Liters a day. Most of the chemical reactions in your body take place in water solutions. Water carries disolved nutrients to cells and carries away wastes.

Regular excerise is also important to a healthy lifestyle, It does more that strengthen your muscles it also improves your flexibility and builds edurance in your lungs and in your heart.

Running increaces your bodys need for oxygen. Oxygen is used in the chemical reactions that provides the muscles with energy. Beacuse of the increased demand for oxygen your lungs work harder and more oxygen is deliverd to your blood. This is why I highly suggest running.

I hope this helps you ^_^

Answer 4

Having less than 1 200 calories a day may slow down your metabolism

Answer 5

walk a toy poodle for 41 minutes at 2 miles per hour

Answer 6

if food was your only source of pleasure make sure to reconnect with other things you enjoy music sports volunteer work or movies for example

Answer 7

resistance bands are a comfortable and affordable at home exercise option for strength straining

Answer 8

Drink more water at the start of every meal

Answer 9

after breakfast stick to water

Answer 10

get coffee with friends to go walk as you talk and sip