How can I reduce weight?

How can I reduce weight?

To see any progress you need a good exercise program and diet, the exercise is 20% of it and diet is 80%.

Exercise: In order to rid yourself of the extra body fat, you need to incorporate effective cardio sessions into your fitness plan. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear.

Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. But you have to start at a moderate pace and slowly increase time and intensity of your cardio workout, you can’t just start jogging or running 30 to 45 min.

Start by power walking if done indoors use a treadmill and set a incline of at least 7 or 8 and a speed of 3.0 to 3.8.

I think it is pretty much understood these days that in order to lose weight you need to do some sort of weight training. Weight training benefits everyone, ranging from kids to the elderly.

What can weight training do for you?

• Increase strength • Increase endurance • Increase metabolism • Relieve stress • Increase and restore bone density • Reduces the risk of osteoporosis • Increase lean muscle mass • Prevent injuries • Improves balance • Decreases the risk of disease • Enhances sport performance • Improves body image • Lowers blood pressure • Lowers resting heart rate • Elevates mood • Burns fat

With as little as two days a week of weight training, you can significantly change your physique and your life by adding this into your regimen. Of course if you can get in 3-4 days of weight training a week that would be even better. Weight training can either be done in full body workouts or they can be split up into certain muscles groups each day.

Either way you choose to train will be effective in helping you reach your weight loss goals.

Diet: You need to get quality protein, EFA, good carb's from whole wheat and multi grain, lots of veggies and fruits. Eat small meals every 2 or 3 hours no more than 400 to 500 calories per meal if you want to gain mass if you want to loss weight 250 to 350 calories per meal and try not to eat anything at lest two hours before you go to sleep..

You need from .8 to 1.2 grams of protein per pound of body weight a day, if you weigh 150 lbs. you need from 120 to 180 grams of protein a day but it needs to be quality protein.

Some good sources of protein are: Fish: Salmon, Tuna, etc.

Poultry: Turkey, chicken both skinless and preferably white meat.

Beef: lean cuts 93% or more.

Dairy: low fat Milk, low fat yogurt, low fat cheese.

Nuts and peanut butter.

Protein shakes and bars. whey protein for the post workout, and take the casein protein right before you go to bed, the whey protein is a fast digesting protein it takes no longer than 45 min to an hour and a half to digest this makes it great for post workout "Whey protein has the highest biological value of the proteins, at 100%. This means it is absorbed completely by the body. For this reason, I recommend you have a protein drink after your workout.

One that contains a pure whey protein concentrate and/or isolate. These protein sources are broken down easily and digested rapidly in the body.",and the casein is a slow digesting protein that can take up to 6 or 7 hours to digest "this makes casein is the perfect complement to whey, the protein synthesized from casein is used more directly in muscle-building than that synthesized from whey." • Pre-Bed Meals & Nighttime Meals: Bedtime meals or meals in the middle of the night should be high in casein. The percentages don't really matter. Sure, you could include some whey, but since casein is more slowly digested and absorbed into the blood, it should make up the bulk of the protein in these meals.

This will help to ensure a better blood amino acid profile throughout the night. Some suggestions for these meals are non-fat cottage cheese with some casein, Grow!, or

Advanced Protein mixed in; casein powder, Grow!, or Advanced Protein mixed in skim milk; oatmeal with casein, Grow!, or Advanced Protein mixed in. • Post-Workout Meals: Post-workout meals should contain whey protein hydrolysate as the only protein source. Since this is the most rapidly and efficiently absorbed protein source, it will quickly supply muscles the much needed amino acids for recovery.

If you are not going to use hydrolysates however, at least choose a whey-only source because of it's relatively rapid absorption and delivery when compared with other drinks.

Protein shake some mix better than others, the ones I have used that mix and taste great are: I have tried this and they are good: BSN Syntha-6 - Vanilla ice cream

BSN Syntha-6 - Mochaccino 2.91Lbs. Cytosport Muscle Milk - NATURAL Vanilla Creme Cytosport Muscle Milk - NATURAL Fresh Strawberry 2.48Lbs. I just bought Optimum 100% NATURAL Gold Standard Vanilla, but have not tasted it yet.

They all mix very well and taste great specially the BSN products, I love the chocolate too, and if you go to this site you can get the best prices I have see.

My most Recommended method to loss weight :-