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help me drop weight please
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<blockquote data-quote="chapeltuno" data-source="post: 486470" data-attributes="member: 19765"><p>Good Luckin in losing weight.</p><p>1) cut out the smoking.... it affects your bodies metabolism... making it work less efficient</p><p>2) Drink approximately one gallon of water for every 180lbs of weight per day. Makes your body function more properly as well as cuts down on your hunger and thirst pains.</p><p>3) stay away from caffiene.. dehydrats you!</p><p>4) Lifts wieghts before you ride the bikes in the gym etc..and lift for muscle growth instead of toning up...which means do less reps with higher weights. The whole idea here is to increase muscle mass( which weights more) yet burns more calories daily.</p><p>5) Eat your meals with a 40/40/20 mix....proteins/carbs/fat....this is grams of each that you consume...a higher protein percentage will keep muscles fed and a low fat % will train your body not to store fat over time.</p><p>6) worry less about calories and more about feeling good all day long...this means take smaller meals; split up your meals into 6 small meals rather than 2 or 3 larger meals</p><p>7) exercise everyday...don't skip a day...this could cause a relapse so to speak...your body and your mind need a daily schedule..</p><p>8) exercise a major body part every 4th day. Don't over train any muscle. Do chest exercises one day, back the next, then shoulders,and legs.</p><p>9) do a small muscle group with a major group. chest and tris, back and bis, shoulders with stomach, legs etc.</p><p>10) Drink a protein shake to replace a smaller meal. Great source of energy but more importantly protein grams</p><p>11) take a total of this many grams of protein a day. Weight x 85%=grams of protein. For you about 190 i believe.</p><p>12) Don't weight yourself daily. Water weight fluctuations are huge. Daily weigh ins are not reliable.</p></blockquote><p></p>
[QUOTE="chapeltuno, post: 486470, member: 19765"] Good Luckin in losing weight. 1) cut out the smoking.... it affects your bodies metabolism... making it work less efficient 2) Drink approximately one gallon of water for every 180lbs of weight per day. Makes your body function more properly as well as cuts down on your hunger and thirst pains. 3) stay away from caffiene.. dehydrats you! 4) Lifts wieghts before you ride the bikes in the gym etc..and lift for muscle growth instead of toning up...which means do less reps with higher weights. The whole idea here is to increase muscle mass( which weights more) yet burns more calories daily. 5) Eat your meals with a 40/40/20 mix....proteins/carbs/fat....this is grams of each that you consume...a higher protein percentage will keep muscles fed and a low fat % will train your body not to store fat over time. 6) worry less about calories and more about feeling good all day long...this means take smaller meals; split up your meals into 6 small meals rather than 2 or 3 larger meals 7) exercise everyday...don't skip a day...this could cause a relapse so to speak...your body and your mind need a daily schedule.. 8) exercise a major body part every 4th day. Don't over train any muscle. Do chest exercises one day, back the next, then shoulders,and legs. 9) do a small muscle group with a major group. chest and tris, back and bis, shoulders with stomach, legs etc. 10) Drink a protein shake to replace a smaller meal. Great source of energy but more importantly protein grams 11) take a total of this many grams of protein a day. Weight x 85%=grams of protein. For you about 190 i believe. 12) Don't weight yourself daily. Water weight fluctuations are huge. Daily weigh ins are not reliable. [/QUOTE]
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