Hi, Ive joined the gym for two weeks now and went 6 times a week for about 1 and a half hours. I did all the fat burning excersizes, fitness and aerobics. However instead of losing weight I put on 2 kilos! My diet didnt change so how did that happen? Could it be that muscle is heavier than fat?
What is the main factor in reducing weight? Just to loose or reduce fats and you can do that by:
(1) Reducing calories intake.
(2) Burning calories through aerobic exercise.
If you diet and exercise keeping the above two points in mind you will certainly reduce weight. Therefore be patient because it is just your 2nd week. And remember there is no fast and easy way to reduce weight. The "best" way to lose weight though is a combination of dieting and aerobic exercise. A maintained schedule of aerobic exercise and dieting will result in weight loss.
Below are some detail information (from my stock responses) hopping this will help you:
a. Change yours eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead. b. 1. Substitute aspartame for sugar
2. Try eating 3 or 4 smaller meals during the day rather than 2 large ones
3. Eat your main large meal at midday with the other meals much smaller in content
4. Don't eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body.
5. Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins
6. Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hours
7. Drink alcohol in moderation
8. Stop smoking if you smoke or cut down
9. Eat more fiber i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruit
10. Eat more vegetables as part of your diet
11. Eat less dairy products or choose those with less fat content i.e. cottage cheese
12. Try steaming or poaching food instead of frying it, frying adds calories by the bucketful
13. Cut down on Red meat and eat more lean or better still chicken and fish instead
14. Use low fat oils in cooking i.e. sunflower, corn or Mazola
15. Cut down on your salt intake, there are hidden salts even in tinned foods
16. Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.
17. Drink semi or skimmed milk as opposed to full cream Simply choose a diet, which is low in fat and cholesterol, moderate in sugar and salt and high in fiber but at the same time has a variety of everything thus making it a balanced diet.
c. Start taking up regular aerobic (cardiovascular) exercise if you don't already (i.e. at least 3-4 times a week) This is aimed at those who want to burn fat and convert it into lean muscle, if your intention is to build muscle then you need a different routine based on heavier weights and less repetitions.
1. If you are in a gym and are starting off at unfit level and want to convert fat into lean muscle:
2. Stretch your body in order to prepare it for activity (5 minutes stretches) i.e. side stretches, hamstrings, touch your toes etc.
3. Do 10 minutes at easy pace on Cycle then 1 minutes rest then 10 minutes on rowing and 1 min rest and so on for each exercise machine you want to do.
4. If you have weights then do 10 repetitions at a very light manageable weight, rest for 30 seconds and repeat this twice. So you do 3 sets of 10 repetitions at a light weight on each weight machine.
5. Do the same for other weight machines taking only 1 minute rest in between each different weight exercise remember to use light weights
6. Concentrate on cycling, rowing, stair master, stepper type machines, I don't recommend the treadmill simply because it puts a lot of strain on the joints, i.e. heels, ankle, knee. Jogging effectively can put 10 times the bodyweight force on the joints and should only be done on soft surfaces such as grass and with adequate cushioned footwear. That's why the treadmill is not to be recommended. The other aerobic machines put less stress on the joints.
Below are some site which can help you in counting your daily calories need and the amount of calories contain by different food articles:
Hi sephora, would you like to try this tip? i learnt this one from one of the advisors on the television. here it is: take 1 tablespoon of honey and mix it with 1 teaspoon of cinnamon powder; boil it in 1 cup of water. drink this a half hour before breakfast and at night before sleeping. regular consumption of this mixture does not allow fat to accumulate in the body. try it out. a couple of my friends have already told me it is working for them.
It’s sort of a difficult job that you must have put up 2 kgs of muscle in just two weeks. Just watch your calorie intake.
This will help you cut calories. Fried foods and fatty desserts can quickly use up a day's calories. And these foods may not provide the other nutrients you need.
Make sure your other foods that day are low in fat and calories.
Variety in the diet helps you get all the vitamins and other nutrients you need. Simply cutting out a couple of cans of soda or switching to diet soda can save you 360 calories or more each day. Drink lots of water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Switching from whole to nonfat or low-fat milk is also a good idea.
Lots of people eat when they're bored, lonely, or stressed, or keep eating long after they're full out of habit. Stick a couple of healthy snacks like carrot sticks, a low-fat granola bar, or a piece of fruit in your backpack so that you can have one or two snacks during the day.
Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned body.
Studies have proved that obese individuals exert more energy to walk than those of lower weight do. So start walking. For small distances start walking & avoid using vehicle.
Try to remember that losing weight isn't going to make you a better person and it can’t change your life over night. It's good to have a healthy body as healthy body has a healthy mind.
For individuals attempting to achieve fat loss for aesthetics, the intensity of weight training can be a double edge sword. When beginning an exercise program, muscle mass increases may out pace fat losses, resulting in a small initial weight gain. Significant fat loss requires a certain intensity, duration, and frequency that novice exercisers may not be able to achieve until they develop greater tolerance to exercise. If an exercise and nutrition program is not adequate for significant fat loss, a lighter weight with higher repetitions may be recommended to minimize any bulking effects, although less fat may be utilized hours later. If an aerobic exercise and nutrition program is sufficient enough to lose fat, a moderate repetition range with a progressively heavier weight will accelerate fat loss with a toning effect. If a muscle group ever out paces fat loss, the bulking effect is only temporary. For a toning effect, fat can be lost later when aerobic exercise can be significantly increased or the weight training exercise(s) for that particular muscle can be ceased altogether. The muscle will atrophy to a pre-exercise girth within months. Higher repetitions training may be later implemented and assessed.
very good to hear from u joining in gym to reduce weight. u told that ur increasing weight after doing fat burning exercises this happens b'coz, automatically u eat more food when u go to gym but u cant know that b'coz u get tired and u eat too much there is no point that muscle increases in weight when u do exercises. best thing is to do aerobics for atleast 3-4 hrs daily and have liquid foods as much as possible like juices.and also have little hard food like pure fresh uncooked vegetables after thoroughly soaking them in warm water. always do the exercises slowly for long time so that u dont get exhausted, when u do heavy exerxises u get exhausted and cant do further exercises so perform the above way u will fell difference
The best way to lose weight is to eat fewer calories and increase your physical activity. Experts suggest aiming for a weight loss goal of about a pound a week.
1. Set Realistic Goals The first step to weight loss is setting a realistic goal. By using a BMI chart and consulting with your health care provider, you can determine what a healthy weight is for you. To reach your goal safely, plan to lose weight gradually. A weight loss of one-half to two pounds a week is usually safe.
2. Change Your Lifestyle To be successful at losing weight, you need to change your lifestyle and not just go on a diet. This requires cutting back on the number of calories you eat by eating smaller amounts of foods and choosing foods lower in calories. It also means being more physically active.
3. Change Your Eating Habits Consider limiting portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; fried foods, like fried chicken and french fries; and fats, oils, and spreads. Keep your intake of saturated fat, trans fat and cholesterol as low as possible. Choose foods naturally high in fiber, such as fruits, vegetables, legumes (such as beans and lentils), and whole grains. The high fiber content of many of these foods may help you to feel full with fewer calories.
4. Increase Your Physical Activity Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss. Exercise does not have to be strenuous to be beneficial. And some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session. To lose weight and to maintain a healthy weight after weight loss, many people need to do more than 30 minutes of moderate to intensive physical activity daily. Walking is an excellent form of physical activity that almost everyone can do.
hi sephora i see that you have been working very hard to burn the fat in your body and to loose weight..i would infrm you that to loose weight or to gain weight it generally takes a longer duration than just 2 weeks...and regarding gaining weight ...when you do heavy exercises you tend to feel more hungry as the energy consumption of your body increases..and also you tend to feel more thristy as you loose lot of water from your body in the form of sweat..these situations trigger your intake of diet..as you infrmd that you did not change your diet ... it might be that you had increased the intake of liquids..even liquids can increase your body weight.. however i would advice you not to exercise soo heavily as the human body cannot take it..and once you give a break or stop the exercises..your diet requirements might remain the same and this might increase your weight further more.. i advice you to excersise daily..but at moderate pace..and have a nutritious and well balanced diet..cut down on high callorie diet like chocolates,ice creams,oily foods,etc.,instead substitute these by foods rich in fibre content,fruits, etc., this will not only enable you to loose weight but also you will have a healthy body.
Bizarre weight change is very common in early stage of work out. U have just started with your weight loss plan. Just continue the same and u r sure to get remarkable results soon. Since your work out seems to be too rigorous, u can achieve quick results. Dont loose heart.
Assessing one's fitness progress by weight loss is an erratic way of assessment.....Muscle is heavier than fat; so naturally anybody with a flabby body structure may gain weight initially as muscle is heavier than fat; this is called "lean body mass"...your body will be fitter, slimmer, firmer, but may also be heavier....prolonged performance of aerobics may ultimately make you leaner and also lighter....But, even if the body does not lose pounds as shown in the scale and even if it shows some "Gain" in weight, there is nothing to worry as long as the weight is not due to fat.
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