And as I’ve said in another Health Minute, what can help keep the weight off is having a person monitor your weight and eating, and seeing you from time to time. Weight loss outcomes: a systematic review and meta analysis of weight loss clinical trials with a minimum 1 year follow up. ) pai you guo pink box I’d recommend continuing with your exercise plan, as it will help you build muscle and help your heart. You should cut down by 30 minutes or so if you start to feel sick/weak/tired/worn out. But you should up your daily calorie intake to 2200. This will be a 1800 calorie deficient per day, and will result in a 77 lb loss in 5 months, bring your weight down to 168 pounds, which is in the healthy weight range for a 5’10” 20 year old man.
To determine how much you need to lose, you need to start backwards from an ideal BMI number. It is easier to determine your ideal weight by using an online BMI calculator (like one provided in Resources). Fill out the form with your height, but use a lower weight. Start by taking off 10 percent of your body weight. When you reach a weight that will put you into the healthy weight range, you will have a goal to work towards. To find out how much weight you should use before getting pregnant, subtract your new weight goal from your current weight. pai you guo pink box Hi, my name is Laurel Lingle, certified personal trainer at MRMC Lifetime Center in Ocala, Florida. Often times people are looking for ways to increase their lean muscle tissue while decreasing their fat mass. For example how do I lose 30 pounds of fat while gaining 30 pounds of muscle. The best way to do that is through a healthy diet and consistent exercise. Today I’m going to show you a great circuit that will help you achieve your goals. A circuit can be any combination of exercises but many people prefer to alternate opposing muscle groups as not to work the same muscle group in back to back exercises. For example you could do a set of squats and then a bird dog. And then some walking lunges. Some people prefer to alternate cardiovascular exercises with resistant training exercises in order to get more bang for their buck. This circuit that I’m going to show you uses large muscle groups in order to get a full body workout. This circuit will utilize squats, angled push ups, walking lunges, trapezius muscle exercises, the bird dog, ball squats and Supermans. Keep in mind if you are working on losing fat mass but gaining muscle tissue the scale might not be a good indicator of your success. If you have access to a body fat analyzer that may provide a better picture of your improvements. This has been Laurel Lingle showing you how to do a great circuit in order to increase your muscle mass and decrease your fat mass. Thanks for watching.
If you want to use sugar substitutes, meaning a calorie free sweetener, that’s an okay alternative. There’s been no scientific research thing that you can’t. Well, at least not in large amounts saying that there’s detrimental effects. So, read your nutrition facts if you’re doing it commercially and think outside the box when you’re trying to mix them on your own. pai you guo pink box For people who are overweight, becoming skinny seems unreachable without some kind of aid, like diet pills. However, some people see little results from taking diet pills. Many diet pills contain mostly caffeine. Yet, other ingredients such as ephedra, gamma hydroxybutyrate acid (GHB) and Yohimbe can be simply dangerous. Food and Drug Administration (FDA), some diet pills can cause heart attacks, strokes, seizures and high blood pressure. A clean diet, exercise and dedication are healthy ways to lose weight.