Weight Loss

When you think of weight loss, you think of rice cakes and never eating. Well, that's why most people never lose the weight. In this section I will explain how you can lose weight without eating one rice cake and how you can eat not 1, not 2, but 5 meals a day and still lose weight!

Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to weight loss. There are 4 simple steps to weight loss. Here they are:

1) Count how many calories you eat in a normal day. Don't change anything, just eat like your normally do and count how many calories. Also, weigh yourself.

2) Starting the day after you counted calories, eat 500 calories less then you normally do. So pretend the day you counted calories you counted 2000. For the rest of the week, eat 1500. Instead of eating 3 big meals a day or eating all day all the time, spread those 1500 calories out over 5 small meals. Eat one every 2 and a half to 3 hours. Doing this will speed your metabolism.

3) Cardio. Cardio is a must for weight loss. Jog, walk, swim, jump rope, ride a bike, whatever.. just do it! All it takes is 30 mins a day, 5 days a week.

4) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 10lb weight loss. Anymore then 1 or 2 pounds lost a week is unhealthy. So look for 1 or 2 pound loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! That's around 75lbs a year! So if you have ALOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it!

More Tips For Weight Loss

- Stay away from fat! Get rid of the chips and candy. No more fast food, nothing fried. Stay away from high carb foods. Carbs will eventually turn into fat. Foods like bread, rice, potatoes, are high in carbs. They are ok to eat, but dont eat bread and potatoes ALL the time. Stick to high protein low carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, fruits and vegetables etc. (For more information, read the Diet & Nutrition section.

- WATER! Drink water! Drink around a half gallon a day, more if you can. Yes thats alot of water, but its that water that will give you energy and speed your fat loss.

- Strength training! YES! Weightlifting isn't just great for muscles, its great for fat loss. Muscles burn calories. Strength training, eating better, drinking more water and doing cardio is what will make you lose weight. You can do just 2 of those things, and still lose weight. But if you do them all, you will lose weight faster!

- Weigh yourself at the end of every week. If you ever have more then 2 weeks without losing any weight, its time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to the weight you want to be. NEVER starve yourself!

- Sleep! YES! Sleep! The easiest, yet most over looked step. Get atleast 8 hours of sleep a night.

How to gain weight

Weight gain is something I have to try to do each and every day. To gain weight, you must consume more calories then you burn. If you ask me, its harder then losing weight. So, let me explain to you how its done. Here are the 5 simple steps to gaining weight.

1) Count how many calories you eat in a normal day. Don't change anything, just eat like your normally do and count how many calories you ate. Also, weigh yourself.

2) Starting the day after you counted calories, eat 500 calories more then you normally do. So pretend the day you counted calories you counted 2000. For the rest of the week, eat 2500. Instead of eating 3 big meals a day or eating all day all the time, spread those 2500 calories out over 5 smaller meals. Eat one every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.

3) Weightlifting! Get in the gym and lift! For more information on weightlifting routines, read the weightlifting workout routines and programs section.

4) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 10lb weight gain. Anymore then 1 or 2 pounds gained a week is unhealthy and means your putting on fat, not muscle. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can gain 5-8 pounds a month!

5) Heres an important one. At some point, you will stop seeing weight gains. At this point, you will have to eat even more. So, when you see weight gain stop for atleast 2 weeks, eat an extra 250 calories a day. Everytime you see you haven't gained weight for atleast 2 weeks, add an extra 250 calories.

More Tips For Weight Gain

- Stay away from fat! Even though you want to gain weight, you dont want to gain fat. Get rid of the chips and candy. No more fast food, nothing fried. Stick to high protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc. (For more information, read the Diet & Nutrition section.

- WATER! Drink water! Drink around a half gallon a day, more if you can. Yes thats alot of water, but its that water that will give you the energy you need to gain that weight!

- Sleep! YES! Sleep! The easiest, yet most over looked step. Get at least 8 hours of sleep a night.

Questions, comments or feedback? Feel free to e-mail me at:
IntenseWorkout@gmail.com

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