Your Questions About Better Weight Loss Running Cycling

by Maricela on March 30, 2013

Ken asks…

How to loose weight effectively and easily at home?

I am a 15 years old and obesse.I am 89 kgs. My lower body is larger compared to my upper body and I am very upset. I have my school farewell in another 4 months and I want to reduce at least 12kgs by then and reduce maximum weight from my lower body. I would be glad if I would get easy and effective diet and workout plan. As I am a student of the 10th grade I do not have much spare time and hence the workout plan should not be time consuming.

Maricela answers:

Increase your activity levels
Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.
No matter if you hate gyms – even light exercise, such as a short 20 minute walk, will be beneficial if done most days of the week.
Every single time you exercise more than usual, you burn calories and fat.
There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.
Find something you enjoy that’s easy for you to do in terms of location and cost. You’re then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.
•Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic, so you’re in control of what you are going to eat that day.
•Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.
•Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.
Reduce your calorie intake
If you’re overweight, you can’t continue with your current eating habits if you really want to lose weight.
It’s not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn’t mean you can never have any treats, but you need to learn how to limit these foods to small quantities – say, for special occasions.
In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.
This doesn’t mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.
There are no shortcuts to losing weight in a healthy and reasonable way.
Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but it would add up to a weight loss of more than three stone in a year.
Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.
Below are ways to reduce calorie intake without having to alter your diet significantly.
•Replace fizzy drinks and fruit cordials with water.
•Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.
•Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).
•Stop taking sugar in tea and coffee.
•Have smaller portions of the food you enjoy.
•Avoid having a second helping at dinner.
•Cut out unhealthy treats – such as confectionary, sugary biscuits and crisps between meals.
•Cut down on alcohol intake.
All these things will influence your health in a positive way.
Finally, don’t be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.
Not only are you likely to overeat to compensate, but you’ll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to ‘need’ something extra for lunch.
Irregular eating habits also disrupt your body’s metabolism, which makes it harder to lose weight in the first place.
God bless you and Good luck

James asks…

How can I start losing weight and be healthier?

I know I need to exercise and change up my diet to lose weight and be healthier, but how? What kind of exercise can I do that will really be effective, and how often should I do them? What factors in my diet do I need to change? Also do you have any good motivators? I always start trying to change my diet and exercise but I lose motivation after a couple weeks with no results. Please, I really want to just change my life around.

Maricela answers:

Losing 10 lbs a month is a good and safe target. Any faster weight loss is likely to be temporary only and in most cases you regain it all.

Running, jogging, cycling, swimming, dancing, push ups, sit ups, squats, brisk walking and power walking all help for weight loss but dieting helps more.

One of the healthiest weight loss diets is the DASH diet.

The healthy DASH diet can help you lose weight safely and effectively, lower your cholesterol and lower your blood pressure.

It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, and is rich in potassium, calcium, and magnesium.

You can see further details in a web search for “dash diet” + “lose weight”.

Donald asks…

What is the best diet to lose weight fast?

I suffer from depression as I’m unhappy with my weight. I need to start a diet and cardio/ exercise .

Can someone tell me a diet that works and it really sheds the pounds. I have a sweat suite that I can also wear . Thanks

Maricela answers:

Losing 10 lbs a month is a good and safe target. Any faster weight loss is likely to be temporary only and in most cases you regain it all.

Running, jogging, cycling, swimming, dancing, push ups, sit ups, squats, brisk walking and power walking all help for weight loss but dieting helps more.

One of the healthiest weight loss diets is the DASH diet.

The healthy DASH diet can help you lose weight safely and effectively, lower your cholesterol and lower your blood pressure.

It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, and is rich in potassium, calcium, and magnesium.

You can see further details in a web search for “dash diet” + “lose weight”.

Chris asks…

Running versus cycling – people into working out please read?

My Physio has told me to stop running for a few because the impact is causing a neck/shoulder problem to get worse so I bought a bike. I was wondering how good is cycling compared to running for fitness?
Its not a weight loss thing I am a good weight and I know what to eat its just I want to stay fit while I can’t run. I know its less difficult but how much would I have to cycle to be the equivalent of a 1 hour run?

Maricela answers:

To answer your question, cycling at the same heart rates as running carries over 80%-90% of the cardio and aerobic/anaerobic benefits. Get a heart rate monitor if you want to get an “accurate” workout. Zone 2 or Zone 3 on a bike is usually 5bpm slower than the same zones for running.

However, neck and shoulder problems do occur with cycling as well. You are tensing your shoulders in running and there is no guarantee you won’t do it when cycling. It is a posture/relaxation issue. Any tensing in the neck and shoulders during running is a waste of energy and hinders proper biomechanical motion.

Try running with your arms dangling loosely at your sides for 60 seconds every 4-5 minutes. It won’t slow you down by much and it will give you the correct “feel” or indicate to you what is tensed up so that you can relax it. Breathe more deeply to relax back, neck and torso muscles and do not lean back when you run…lean forward slightly and you might try to learn to adopt a midfoot rather than a heel strike — it is a more relaxed way of running.

Donna asks…

will giving a chocolate and fizzy drinks help me lose weight?

If i give up choclate fizzy drinks and crisp monday-friday will that help with weight loss.

Maricela answers:

As long as you have sat and sun as your treat days and exercise then yes it will help, but you have to excercise too.

For a healthy diet, you need to be eating small to medium meals regularly. 4 or even 5 times a day. Each meal (apart from breakfast which should preferably be fibre rich), should contain a balanced ammount of carbohydrates for energy, (from potatoes, rice and pasta, etc) protien (from fish, chicken, occassional red meat is fine, soya is good too) and plenty of vitamins, minerals and antioxidants (simple fresh fruit and veg). Eat like this and make sure you are well hydrated (fruit juice is as good as water, any fluid counts, but some fluids have negative effects too, such as alcohol or caffiene rich drinks.)

You can have a wide range of healthy meals with this, from Thai, Chinese, Italian, British, Indian, etc. Just make sure each meal contains balanced ammounts of these three.

This doesn’t mean you cant have chocolate or pizza/takeaway/etc, just save them as very occassional treats.

The big secret to keeping a healthy weight and staying healthy is EXCERCISE, particularly cardio excercise (running, swimming, cycling, etc).

Cardio exercise will not only burn calories and reduce your body fat levels, but will also improve your resting heart rate and lung function, making you healthier.

Strength training will help you strengthen and tone your muscles. Heavy weights with short reps/sets will build your fast twitch muscle fibres and build size, power and strength, but if you use light to medium weights with lots of reps/sets, you wont build size, but you will tone up your muscles body and train muscle endurance. This will obviously make you ‘look’ healthier and more toned, but will also increase your metabolism (as your muscles demand more energy) so you will burn calories faster.

As far as excercise goes, you should aim to strike a balance between cardio training and strength training, this way you will build good strong and toned muscle, but also keep your body fat levels down and increase your heart and lung performance, making you much fitter and healthier.

Hope this helps.

Powered by Yahoo! Answers

Leave a Comment

CommentLuv badge

Previous post:

Next post: