Fat loss muscle gain?

Question

Ok I'm 5"1 i weigh about 200lbs am a female of the age 19 i want to lose fat while gaining muscle mass, the only thing i have is two 8lbs weights and a bedroom, i tend to eat a lot of fish and chicken with white rice any suggestion on how to lose fat and gain muscle, i would like to look slimer and more toned by my 20th birth which is next july so im assumming thats pleanty of time, im ok with protein shake but wont do diet pills

Answer 1

I have a daughter your age, (she just turned 19 on Sat.) She lost 40 pounds in about three months. (www.moreenergyforyouonline.com) This is all natural stuff (she's also a vegetarian, so she's pretty picky!)

About exercising.........free weights are the way to go. There are too many exercises for me to try to explain them. Check out channels on t.v. early in the day. There are usually ones on, and you can figure out which one's suit you. Even if you exercise 20 to 30 min. a day, you can tone up. This time next year, you should be at the weight you want and looking great!!

Good Luck!

Answer 2

Good question. These type of question really help a lot to others too !
Well the fat loss consists of a combination of diet+exercise+lifestyle+mental attitude.
As far as diet is concerned. Do remember the pyramid rule. Breakfast must be big, lunch medium & dinner very less in quantity.Drink water at least 1 hour after meal. Avoid eating rice , banana & fat in dinner.
You may choose any exercise you may like. The best would be among jogging, swimming, aerobics & cardiovascular ones. I'd recommend you concentrate of cutting down the fat first , then think of gaining muscle. This makes the whole process very systematic. Biologically , you already have muscles. Fat covers them & make invisible. Fat loss is the right step to start with.
Change your life style to make it active. Do walking whenever possible. Get down a few yards before the destination & walk up to the place if possible. Go up-down stairs & do household chores.
And finally, Be positive . Every great achievement start from mind. Every great things looks impossible in the beginning !
You can do It!
All the best !

Answer 3

I would focus more on losing fast first than gaining muscle. Just by doing cardiovascular activity you will gain some muscle and get more tone. I wouldn't worry too much about lifting weights yet. It's more important to get rid of the fat. Obviously, working out is huge, probably try the elliptical and riding bikes. Just a word of forewarning, whatever the elliptical says you burn in calories, divide it by half. Ellipticals grossly overstate the amount of calories you burn. Also, if you eat chicken or fish, make sure it isn't fried. A fried chicken breast can have over 600 calories in it. A baked one has about 200. Also, drop white rice and switch to whole grain rice, it's more filling and is a lot healthier for you.

Next, try to eat less carbs after 4 P.M. Carbs get stored to fat if they aren't used, and thus, if you eat them later at night you will almost be guaranteeing yourself of weight gain. Don't stay away from them though, carbs are still a very important part of a healthy lifestyle. Also, don't eat big dinners. It's much better to eat a large lunch and small dinner, because once again, if you don't burn off the calories you eat at night, it just gets turned to fat. Always make sure to eat breakfast.

Another idea is to write down everything you eat, and how also, how the activities you did during the day.

The following site will help you determine how many calories you burn a day through activities: http://www.msnbc.msn.com/id/6817885/

Also, your metabolism should burn about 1700 calories a day by itself.

Then just add up the you eat during the day and find out your net gain or loss for the day. Always try to lose between 500-1000 calories a day.

Finally, DO NOT starve yourself. You will eventually need to eat again and when you do, your body will take whatever you get it and store it as fat. The easiest way to explain this is the body thinks it's getting starved so it most store as much food as it can in reserve (fat) because it does not know when it will get food again.

Hope this helps and good luck. If you need anymore help just contact me.

Answer 4

Build Ripped Muscle Fast

Answer 5

white rice is a no-no - if you want rice choose brown or wild rice.
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 400-600cal 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 (have lots of veggies to eat in between meals if you are still hungry)
8 glasses of water -carry bottle of water with you and when you feel hungry drink it - we often confuse hunger with thirst (our bodies confuse it)
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for average of 45min, light weight training a few times a week (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, ice cream, candy etc) and nothing fried, oily.
of course you can spoil yourself once in a while with a little treat:)

Answer 6

muscle burns at least four times as many calories as fat does so try twenty minutes of strength straining two to three times a week

Answer 7

Did you used Muscle Gaining Secrets procedure. Start on this website : http://Ebook.MuscleGainWay.com . This can immediately assist anyone!

Answer 8

want to lose fat and gain muscles do some exercises if you really want to lose your fat, don't worry.exercise daily with some hard workouts ,drink fresh jucies.if you want more details view the website

Answer 9

don t food shop when you re hungry

Answer 10

Like Natlie said - stay away from the White rice, and anyhting else white potatoes, bread etc.) Start walking an hour a day.