Anyone know of a great FREE site that'll tell you simply how to lose fat and!
Question: Anyone know of a great FREE site that'll tell you simply how to lose fat and GAIN muscle!?
i found this one awsom one but i lost it!.!.!.!.cuz i got a new comp!.!.!.!.it was in my favorites!.!.!.
know any!? and i mean like get in shape fast!.Www@Answer-Health@Com
know any!? and i mean like get in shape fast!.Www@Answer-Health@Com
Answers:
well i just found thiswebsite that i like!.!.!.!.!.
http://www!.intense-workout!.com/same!.html
good luckWww@Answer-Health@Com
http://www!.intense-workout!.com/same!.html
good luckWww@Answer-Health@Com
Go to sparkteens!.com!. It's an awesome site!. They have a meal planner, food tracker, weight and measurement tracker, and a ton of workout videos that you can watch!.Www@Answer-Health@Com
try www!.fatsecret!.com
it's more about weight loss, but maybe you can find something about gaining a lot of muscle too
good luck!Www@Answer-Health@Com
it's more about weight loss, but maybe you can find something about gaining a lot of muscle too
good luck!Www@Answer-Health@Com
im not a website, but u can ask me stuff!. haha :P but im in the traditional "you can't really do it fast" area!.
Here's a quick summary of what to do!
First of all, calories matter!. Know your body! how much it burns!.
Calculature ur DEE in one step at this website: http://health!.drgily!.com/basal-metabolic!.!.!.
This will give you you're Basal Metabolic Rate (BMR) which is a fancy way of saying "this is how many calories you burn from being alive!"!. It will also give you you're Daily Energy Expenditure (DEE, you're required calories when u take into account that u move and run and play)!.
So now you know how many calories you burn from being you! Now count the calories!. do it!. its annoying, but do it!. Don't eat too much, don't too little!.
more on diet!
The importance of not starving yourself: this includes eating but not eating enough! You need to eat enough!. If you are not, your body will revert to its natural instinct: No food!? that means there's a famine! OMG! i might die!
of course there is no famine, but your body doesn't understand that, so it freaks out!. Instead of burning fat, it will try to conserve as much energy as possible ("who knows how long the famine is going to last!? I'll need to burn as little energy as possible!")!. Your body wont want to burn fat!.
CARBS: Timing is everything!
Carbs are goood for you, if you're strategic about it!. When u first wake up in the morning, ur bodies energy supply is barren!. Its ok to eat some carbs (in fact this is when u should eat the largest amount of carbs for the day)!. Instead of becoming fat, those carbs will be converted into glycogen which is quick-release energy for your muscles when u work out!.
Also after a work out is a good time to eat some carbs (not too much)!. The carbs once again will go straight to your muscles instead of becoming fat; they also help with healing the tears in ur muscles from the workout resulting in quicker heal times!.
PROTEIN!: well thats pretty self-explanatory!. Eat protein to make ur muscles grow, but not too much protein! Too much protein is just excess and it will be stored as fat!. EVERYTHING becomes fat if you don't need the energy for something else!. thats why you shouldnt over-eat!.
EXERCISE!
By far, the first step to getting in shape fast is doing the diet work first!. If you have a bad diet, exercise will only get you so far!. Eat healthy foods, avoid candy and junk!. No trans fats at all!. Start reading the labels!. eat enough protein!. stuff like that!.
The quickest way to burn fat is by growing ur muscles!. Muscles require!.!.!. i think it was something in the ballpark of 4 times as much energy as fat tissue!. Watever it is, its a lot more!. The moral of the story: More muscle means your body burns more energy!. Burning more energy means it won't have the luxury of being able to store as much in fat form!.
You want to eat about 200 calories less than ur DEE so ur body knows it can't have that luxury!.
Anyway, use the other people's sites they give you to find good muscle strengthening exercises!. Contrary to popular opinion, running will only get you so far!. You run a mile and you burn like 110 calories!. not much!. and after awhile, you get good at it so u only burn 80 calories per mile!. nah, you can burn much more in far less time by lifting some heavy-duty weight!
Here's my routine (what muscle groups i target) and the exact exercise i do, but i have the luxury of having a resistance bow exercise machine thing and weights
DAY 1
Bicep- Concentration Curl
Abs- Crunch (with resistence/weight)
Back- Lower Back Ext
DAY 2
Hamstrings- Standing Leg Curl
Shoulders- Shoulder Press
Abs- Oblique Crunch (with resistance/weight)
Day 3
Quads- Seated Leg Ext
Forearms- idk the name for this
Calves- standing calf raise (with resistance/weight)
Day 4
Tricep- Tricep Kickback
Chest- Chest Press
Abs- Crunch (with resistance/weight)
I spread that out over the week, but now that its summer, im thinking of just going crazy! but you have to be careful!. the object is to grow the muscle and become stronger, not to hurt yourself!.
Thats another thing: Reps!.
Reps is repetition (idk how much u know, so sorry if i condescend)!. Here's the basic idea of reps
less reps = more strength
more reps = more endurance
and somewhere in between there is something about simply size growth, but i dont remember them!. i have my own system!.
I try to get the best of all worlds!. I start off with a weight i can only do 3 reps with (meaning im mostly trying to get stronger)!.
I do 3 sets of 3 reps of that weight (3X3) A set is a group of reps!. Sets are spaced out by a small break (mine are like 45 second breaks)!.
Then i just keep doing that and creep my way up to 3 sets of 20 reps by adding on reps to the sets!.
Once i hit 20 reps, i add more weight and work with that weight until i can do 3X20!. My goal is to get stronger and work on endurance!.
More exercise you do, the better! hope some of that helped haha!. ill save this for later use :]Www@Answer-Health@Com
Here's a quick summary of what to do!
First of all, calories matter!. Know your body! how much it burns!.
Calculature ur DEE in one step at this website: http://health!.drgily!.com/basal-metabolic!.!.!.
This will give you you're Basal Metabolic Rate (BMR) which is a fancy way of saying "this is how many calories you burn from being alive!"!. It will also give you you're Daily Energy Expenditure (DEE, you're required calories when u take into account that u move and run and play)!.
So now you know how many calories you burn from being you! Now count the calories!. do it!. its annoying, but do it!. Don't eat too much, don't too little!.
more on diet!
The importance of not starving yourself: this includes eating but not eating enough! You need to eat enough!. If you are not, your body will revert to its natural instinct: No food!? that means there's a famine! OMG! i might die!
of course there is no famine, but your body doesn't understand that, so it freaks out!. Instead of burning fat, it will try to conserve as much energy as possible ("who knows how long the famine is going to last!? I'll need to burn as little energy as possible!")!. Your body wont want to burn fat!.
CARBS: Timing is everything!
Carbs are goood for you, if you're strategic about it!. When u first wake up in the morning, ur bodies energy supply is barren!. Its ok to eat some carbs (in fact this is when u should eat the largest amount of carbs for the day)!. Instead of becoming fat, those carbs will be converted into glycogen which is quick-release energy for your muscles when u work out!.
Also after a work out is a good time to eat some carbs (not too much)!. The carbs once again will go straight to your muscles instead of becoming fat; they also help with healing the tears in ur muscles from the workout resulting in quicker heal times!.
PROTEIN!: well thats pretty self-explanatory!. Eat protein to make ur muscles grow, but not too much protein! Too much protein is just excess and it will be stored as fat!. EVERYTHING becomes fat if you don't need the energy for something else!. thats why you shouldnt over-eat!.
EXERCISE!
By far, the first step to getting in shape fast is doing the diet work first!. If you have a bad diet, exercise will only get you so far!. Eat healthy foods, avoid candy and junk!. No trans fats at all!. Start reading the labels!. eat enough protein!. stuff like that!.
The quickest way to burn fat is by growing ur muscles!. Muscles require!.!.!. i think it was something in the ballpark of 4 times as much energy as fat tissue!. Watever it is, its a lot more!. The moral of the story: More muscle means your body burns more energy!. Burning more energy means it won't have the luxury of being able to store as much in fat form!.
You want to eat about 200 calories less than ur DEE so ur body knows it can't have that luxury!.
Anyway, use the other people's sites they give you to find good muscle strengthening exercises!. Contrary to popular opinion, running will only get you so far!. You run a mile and you burn like 110 calories!. not much!. and after awhile, you get good at it so u only burn 80 calories per mile!. nah, you can burn much more in far less time by lifting some heavy-duty weight!
Here's my routine (what muscle groups i target) and the exact exercise i do, but i have the luxury of having a resistance bow exercise machine thing and weights
DAY 1
Bicep- Concentration Curl
Abs- Crunch (with resistence/weight)
Back- Lower Back Ext
DAY 2
Hamstrings- Standing Leg Curl
Shoulders- Shoulder Press
Abs- Oblique Crunch (with resistance/weight)
Day 3
Quads- Seated Leg Ext
Forearms- idk the name for this
Calves- standing calf raise (with resistance/weight)
Day 4
Tricep- Tricep Kickback
Chest- Chest Press
Abs- Crunch (with resistance/weight)
I spread that out over the week, but now that its summer, im thinking of just going crazy! but you have to be careful!. the object is to grow the muscle and become stronger, not to hurt yourself!.
Thats another thing: Reps!.
Reps is repetition (idk how much u know, so sorry if i condescend)!. Here's the basic idea of reps
less reps = more strength
more reps = more endurance
and somewhere in between there is something about simply size growth, but i dont remember them!. i have my own system!.
I try to get the best of all worlds!. I start off with a weight i can only do 3 reps with (meaning im mostly trying to get stronger)!.
I do 3 sets of 3 reps of that weight (3X3) A set is a group of reps!. Sets are spaced out by a small break (mine are like 45 second breaks)!.
Then i just keep doing that and creep my way up to 3 sets of 20 reps by adding on reps to the sets!.
Once i hit 20 reps, i add more weight and work with that weight until i can do 3X20!. My goal is to get stronger and work on endurance!.
More exercise you do, the better! hope some of that helped haha!. ill save this for later use :]Www@Answer-Health@Com