own up to it, let me guess, your new years resolution to lose weight has been a failure and the month isn't even over right???
TRY ACAI BERRY lOL!! no..
I'll give some real tips that I've used, lost 20 lbs in the past few months..
First the fundamental basis of how weight is lost, maintained, and gained..
You take your BMR (basal metabolic rate, which is how many calories your body burns in and of itself within a 24 hour period, calculator here), let's say it's 2,100 calories. So the calories (energy) required for your brain to function, heart to beat, digestive processes to work, etc.. is your BMR.
Then you get a rough idea of how many calories your body burns based on voluntary action (like... EXERCISE!) or if no exercise, you're still burning calories throughout the day. Let's say it's 400 calories on average.
That's 2,500 calories total your body is burning per day. Ok, so you want to lose fat right? Then the amount of calories you consume, should be at least 2,200 calories. That's a 300 calorie deficit, or a 1 lb. of fat loss per week (There are 3,500 calories in 1 lb. of fat), which is obviously consevative. You can easily achieve a 1,000+ calorie deficit if you workout consistently enough.
If you want to build muscle, the opposite applies. Tack on 500-1000 calories more, say 2,800, or up to 3,500++ calories a day, and you'll put on weight.
That's what it's all about, calories in vs. calories out.
Some tips..
1. Most people have this idea in their head that in order to lose weight they have to do everything to a T, and completely change their diet to 100% healthy. Wrong, all it takes is to change 1 thing in your normal daily eating routine, and over a months time, can result in lbs.+ of weight loss. So instead of eating a dozen of donuts your first meal, try eating just half that amount and then continue on with the rest of your day as normal. That'll be -1,000 calories a day, or 2 lbs a week (8 lbs a month.)
2. Get your lazy ass in the gym. Do both resistance training and cardio. Resistance training builds muscle, muscle requires more energy to operate/function. (A higher BMR, aka a faster metabolism, is a GOOD thing). Then hit up some cardio. No more than 20 minutes. And mix it up from day to day, do 15 minutes of stair climber, next time to interval sprint training for 12 minutes on the treadmill. Yadda yadda, do whatever it takes to burn calories.
3. Eat more frequently. Remember that BMR shit? Well, the more frequently you eat, the more you're forcing your body to work the digestive system, everytime you force the digestive system to work and process, it burns calories. Fuck the conventional 3 meals, you want at least 5.
4. It's possible to lose fat without exercising, like I said, it's about calories in vs. calories out. In terms of weight loss, exercising is recommended though because it gives you more room to work with. It increases that total daily caloric expenditure, the total deficit. But if you're so lazy you won't exercise, ever, just focus on cutting out shit in your diet and replacing it with something else less stuff with calories.
Alright that's enough, I don't know why I just typed that. Figured I would since I just reached my own goal
TRY ACAI BERRY lOL!! no..
I'll give some real tips that I've used, lost 20 lbs in the past few months..
First the fundamental basis of how weight is lost, maintained, and gained..
You take your BMR (basal metabolic rate, which is how many calories your body burns in and of itself within a 24 hour period, calculator here), let's say it's 2,100 calories. So the calories (energy) required for your brain to function, heart to beat, digestive processes to work, etc.. is your BMR.
Then you get a rough idea of how many calories your body burns based on voluntary action (like... EXERCISE!) or if no exercise, you're still burning calories throughout the day. Let's say it's 400 calories on average.
That's 2,500 calories total your body is burning per day. Ok, so you want to lose fat right? Then the amount of calories you consume, should be at least 2,200 calories. That's a 300 calorie deficit, or a 1 lb. of fat loss per week (There are 3,500 calories in 1 lb. of fat), which is obviously consevative. You can easily achieve a 1,000+ calorie deficit if you workout consistently enough.
If you want to build muscle, the opposite applies. Tack on 500-1000 calories more, say 2,800, or up to 3,500++ calories a day, and you'll put on weight.
That's what it's all about, calories in vs. calories out.
Some tips..
1. Most people have this idea in their head that in order to lose weight they have to do everything to a T, and completely change their diet to 100% healthy. Wrong, all it takes is to change 1 thing in your normal daily eating routine, and over a months time, can result in lbs.+ of weight loss. So instead of eating a dozen of donuts your first meal, try eating just half that amount and then continue on with the rest of your day as normal. That'll be -1,000 calories a day, or 2 lbs a week (8 lbs a month.)
2. Get your lazy ass in the gym. Do both resistance training and cardio. Resistance training builds muscle, muscle requires more energy to operate/function. (A higher BMR, aka a faster metabolism, is a GOOD thing). Then hit up some cardio. No more than 20 minutes. And mix it up from day to day, do 15 minutes of stair climber, next time to interval sprint training for 12 minutes on the treadmill. Yadda yadda, do whatever it takes to burn calories.
3. Eat more frequently. Remember that BMR shit? Well, the more frequently you eat, the more you're forcing your body to work the digestive system, everytime you force the digestive system to work and process, it burns calories. Fuck the conventional 3 meals, you want at least 5.
4. It's possible to lose fat without exercising, like I said, it's about calories in vs. calories out. In terms of weight loss, exercising is recommended though because it gives you more room to work with. It increases that total daily caloric expenditure, the total deficit. But if you're so lazy you won't exercise, ever, just focus on cutting out shit in your diet and replacing it with something else less stuff with calories.
Alright that's enough, I don't know why I just typed that. Figured I would since I just reached my own goal
