Message Replying To

From Annie, Age 14

here's something i found:EXERCISE:Wake up ½ to 1 hour earlier for either a 20 minute jog or a 30 minute fast pace walk. Here’s where most people go wrong. When they jog, they jog to fast, become too exhausted, and give up jogging after the first few days. You should jog at a slow pace (11 to 12 minute mile) so that it’s a comfortable pace. This pace also places your body in more of a fat burning mode than by jogging too fast. If you never jog before, start slowly, stop and rest when needed but continue to walk at a rapid pace. Instead of jogging you can walk. Walking at a fast pace is almost as effective as jogging. BUT WHERE DO MOST PEOPLE GO WRONG? They walk TOO SLOW. I see it all the time. You must become a calorie burning machine because you only have 30 days to lose a lot of weight. Therefore when you walk, you must expend as much energy as possible and this is achieve by walking at a fast pace. Most people walk so slow that they FAIL to get any CARDIO conditioning which is important for burning calories. You must walk at a fast pace that will make you sweat. DIET - . THE NEXT IMPORTANT COMPONENT FOR LOSING WEIGHTThe average woman burns 1800 to 2200 calories per day while the average guy burns 2000 to 2500 calories per day. Of course this is all depends on size, occupation, activity level and genetic make-up. The point is to reduce your calorie intake by 25% to 35%. If you reduce calories more than 35%, you run the risk of binging. Also, you’ll inadvertently slow your metabolism down by eating too little because your daily calorie burn tends to match your daily calorie consumption after several months of dieting.To lose weight, most women should consume between 1200 to 1500 calories per day. Men should consume 1500 to 1800 calories to lose weight. So what foods should you eat? Always start off with breakfast! A bowl of cereal with 1% fat milk and a fruit will do.Write down all the foods you plan to eat for the day and place a calorie value by it. Buy one of those calorie counter books that gives you the calorie value for each food item or use our site at http://www.webfitnesstools.com/cgi-bin/dietforum/food/food.cgi to obtain calorie values. Stay within your calorie limitation and plan every meal in advance. Never eat ANYTHING THAT’S AVAILABLE! You should always know exactly what you will eat, know the calorie value and prepare ahead to have those foods available. YOU SAID YOU NEED TO LOSE 20 POUNDS IN 30 DAYS - - THIS IS WHAT IT TAKES - .. GOOD PLANNING!So Here’s the ScheduleDay 1 - Day 3020 Minute jog or 30 minute walk (fast pace) each morning. Wake up ½ - 1 hour earlier and JUST DO IT! NO EXCUSES!!!!!!! If for some reason you can’t walk or jog. Ride a stationary bike for 30 minutes (fast pace of course).Breakfast - 300 calories for Women (Don’t forget water) - .. Men 300 - 400 caloriesLunch - . 400 calories for Women follow by 12 to 15 minute fast pace walk - . Men 500 caloriesLate After Noon Snack (2 - 4 PM) - .. 200 calories for Women - . Men 200 - 300 caloriesEarly Evening - .. 15 minute fast pace walkDinner - - . 400 - 500 calories for Women - - 500 - 600 for Men