I want to lose weight?!
Question: my weight is 145 kg
Height 185 cm
Answers: my weight is 145 kg
Height 185 cm
Wayne's Workout:
To lose weight, eat less and exercise more.
To gain weight (body mass, not fat), eat more and exercise more. That's about it. Ideally, you'll want to get your fat level down to 8% or so.
Reduce starchy carbohydrates (rice, bread, noodles etc). Absolutely DO NOT eat them after 6pm. Eat more vegetables and fruits instead.
Try not to eat 2 hours or less before you sleep.
As for the exercise, crunches are the numero uno way to go. The basic sit-up entails lying flat on your back, followed by lifting only the top part of your body. I'm sure you know how to do it. Variations include twisting to the side on the ascent.
Try splitting it into sets. Get it down to 5 or 10 crunches per set, whatever feels more comfortable. Alternate crunch sets with weightlifting or cardio exercises. Try to get in 20 or so sets per day. This isn't that hard to do, honestly.
I do a set in the morning after I wake up, another set after breakfast, a set whenever I change clothes, 5 or 6 sets during my exercise period and a set an hour or so before I sleep. Just maintain the intensity. It has to be done consistently to have an effect.
Best of luck. =) I got my perfect abs after about 2 months.
Please do choose mine as a best answer. I need the points.
I think you mean 145 pounds, cuz 145 kg is...woah. At this point you are perfectly normal and do not have to lose weight. But if you insist, you can do sports like swimming and running to build muscle and growth if you are young weightlifting and weights can stun growth.
Hope this helps.
The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.
For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further.
The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs.
So if you need to lose weight, what should you do?
Energy needs and weight loss
Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you will gain weight.
To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:
reduce the amount of calories you eat
increase your levels of activity.
This is why experts talk about weight loss in terms of diet and exercise.
Introduce changes gradually
Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year